Latest news with #Moroccan
The South African
2 hours ago
- Sport
- The South African
Orlando Pirates transfer news: 7 new players, Ouaddou, Tito
Orlando Pirates new coach Abdesalm Ouaddou will get a chance to assess his squad this coming week as the team starts their pre-season training. The Buccaneers had a disappointing 2024/25 season, finishing second and winning just the MTN8 trophy. Under Jose Riveiro, the Sea Robbers claimed five trophies in three seasons, making them the new 'cup kings of South African football'. With Riveiro gone and Ouaddou taking over, Orlando Pirates are looking for an improvement next season. Marumo Gallants defender Vusi Sibisi described the Moroccan coach as someone who doesn't show favouritism to his players. 'Coach Abdee is a good coach;. All I can say to Pirates is that he demands hard work from his players,' he told SNL24. 'As long as you put in the effort, you'll get a chance to play in his team. He doesn't show favouritism, and he selects players purely on merit. 'If you perform in training, you will play. It's as simple as that, regardless of your age.' 'Whether you're a youngster or an experienced player, performance is what earns you a spot. 'He's a man of principles who values a high work rate, and when it's time to work, there's no room for messing around. With that coach, if you're not giving your best, you're only hurting yourself, because you won't play,' he concluded. Earlier this week, Orlando Pirates announced the signing of seven new players. More players are Yanela Mbuthuma, Masindi Nemtajela, Tshepang Moremi, Nkosikhona Ndaba, Tsepo Mashiloane and Sihle Nduli. The likes of Patrick 'Tito' Maswanganyi will need to pull up their socks. Tito has had a very underwhelming season as compared to his debut campaign with the Buccaneers. Let us know by leaving a comment below, or send a WhatsApp to 060 011 021 1 Subscribe to The South African website's newsletters and follow us on WhatsApp, Facebook, X and Bluesky for the latest news.
Yahoo
2 hours ago
- Health
- Yahoo
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 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. 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 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 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 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 the original article on EATINGWELL
Morocco World
3 hours ago
- Politics
- Morocco World
Sahrawi NGOs Condemn Polisario Attack on Es-Smara, UN Mission Launches Field Investigation
Rabat – A coalition of Sahrawi NGOs has strongly condemned the recent projectile attack near the southern Moroccan city of Es-Smara, calling it a 'hostile act' and a grave violation of Morocco's sovereignty and international law. The incident, which caused panic among residents but resulted in no casualties, is widely believed to be the latest in a series of attacks carried out by the Polisario Front. The explosions occurred in an uninhabited area a few kilometers outside the city, close to a MINURSO camp. Images and videos shared online showed debris from the projectiles scattered in the area. The United Nations Mission in the Sahara (MINURSO) visited the impact sites on Friday evening to conduct an on-the-ground assessment, according to local reports. The field visit, conducted in coordination with members of Morocco's Royal Armed Forces, aimed to assess the damage and collect data for a detailed report that will be submitted to UN Secretary-General António Guterres. In a statement released after the incident, the coalition of Sahrawi NGOs expressed deep concern over what it described as the Polisario Front's continued breach of the UN-brokered ceasefire agreement. It accused the group of intentionally targeting areas close to civilians in a desperate attempt to destabilize the region and spread fear. Algeria under scrutiny The coalition said local authorities recovered explosive shells near the urban center of Es-Smara, warning that such acts were aimed at harming civilians and striking at Morocco's territorial integrity. The attack 'signals an intentional targeting of a civilian urban environment in order to impose a new, unstable reality in the region,' the group said, adding that Algeria's support and silence made it complicit in the escalation. The statement blamed Algeria for allowing a non-state armed group to operate from its territory and carry out attacks against Morocco. According to the coalition, Algeria's failure to control its borders and prevent such escalations makes it fully responsible for the ongoing military provocations. It also warned that this incident reflects a pattern of indiscriminate violence and deliberate targeting of populated areas, contradicting Polisario's claims that it only strikes military sites. 'This, it argues, constitutes a breach of international law, norms, and conventions, and must be met with an appropriate international response.' The NGO coalition reiterated its solidarity with the residents of Es-Smara and called on the UN Security Council to act swiftly to preserve peace and stability in the region. It urged Algeria to support peaceful dialogue and UN-led efforts to find a political solution to the conflict, instead of backing armed provocations. This latest incident comes less than two years after a similar attack in Es-Smara in 2023, which killed one person and injured three others. In that case, Morocco's UN ambassador Omar Hilale stated that the blasts struck civilian neighborhoods and noted that the Polisario had issued a statement indirectly taking responsibility. 'There were no military installations at any of the sites,' Hilale said in a press conference after the incident, adding that 'targeting civilians is a terrorist act under international law, and those responsible will not go unpunished.' Hilale also emphasized that those behind the attacks, as well as those who arm and support them, must be held accountable. He specifically referred to Algeria, which has been hosting, financing, and fully backing the Polisario for decades. Polisario faces US pressure Meanwhile, in the United States, a bipartisan effort is underway to designate the Polisario Front as a foreign terrorist organization. US Republican Senator Joe Wilson and Democratic Representative Jimmy Panetta recently introduced the bill, which cites the group's attacks on civilians and its renewed armed activities following the collapse of the 2020 ceasefire. Wilson described Polisario as a 'Marxist militia backed by Iran, Hezbollah and Russia providing Iran a strategic outpost in Africa and destabilizing the Kingdom of Morocco, a US ally for 248 years.' The legislation cites the Polisario's indiscriminate attacks on civilians and its rearmament after the collapse of the 2020 ceasefire. Lawmakers from both parties argue that this designation would enable enhanced sanctions, travel bans, and financial restrictions against the group. The bill reflects growing US concerns over renewed violence, especially following the ceasefire ending in late 2020. Meanwhile, Morocco's Autonomy Plan for Western Sahara has been gaining significant diplomatic backing recently. Rabat's comprehensive plan currently receives support from at least 113 countries, and the momentum is quickly growing. In 2020, the US officially recognized Moroccan sovereignty over Western Sahara and expressed support for the Autonomy Plan, with American officials recently reiterating this stance. In addition, France positively shifted tone in July 2024, labeling Morocco's 2007 autonomy proposal 'the only basis' for a just, lasting, UN-compliant settlement On June 1 this year, the United Kingdom became the third permanent UN Security Council member, after the US and France, to endorse Morocco's autonomy plan, calling it 'the most credible, viable and pragmatic' path forward. Tags: AlgeriaEs SmaraPolisarioSaharaWestern sahara
Morocco World
3 hours ago
- Sport
- Morocco World
Palmeiras vs Botafogo: Where, When to Watch FIFA Club World Cup
Rabat — The two Brazilian clubs Palmeiras and Botafogo are going head to head on June 28 at 05 p.m. Moroccan time at Lincoln Financial Field stadium, Philadelphia, USA. The match is part of the FIFA Club World Cup's knockout stage. Fans can watch the game for free around the globe through sports streaming service DAZN. Advancing to the playoffs of the competition, Palmeiras finished on top of Group A following a 2-2 draw against Inter Milan CF. Meanwhile, Botafogo made their way as Group B runners-up after edging Atletico Madrid on goal difference, following a 1-0 loss to the Spanish side. Palmeiras head coach Abel Ferreira described the fixture 'as tense as a Formula 1 race under the rain,' saying 'it will be a fierce battle between two rivals fighting for the same goals.' On the other side, Botafogo's coach Renato Paiva said that 'some don't know Brazilian football well, and others don't know this team.' 'It was up to us to do the opposite of the predictions, and that's exactly what we have done,' he added. Predicted lineups & score Palmeiras: Weverton; Agustin Giay, Bruno Fuchs, Gustavo Gomez, Joaquim Piquerez; Emiliano Martinez, Richard Rios; Estevao, Mauricio, Facundo Torres; Vitor Roque. Botafogo: John; Vitinho, Jair Cunha, Alexander Barboza, Alex Telles; Allan, Alvaro Montoro, Marlon Freitas; Artur, Jefferson Savarino; Igor Jesus. Some sources predict Palmeiras to win, but that there will be scoring on both sides. Tags: 2025 FIFA Club World CupBotafogoPalmeiras
Morocco World
3 hours ago
- Morocco World
BCIJ Arrests 21-Year-Old Woman Linked to ISIS Over Foiled Terror Plot
Rabat – Morocco's Central Bureau of Judicial Investigations (BCIJ) has arrested a 21-year-old female student suspected of planning a major terrorist attack, the bureau announced on Friday. The suspect, who was pursuing her studies at a technical institute in Rabat, was taken into custody following precise intelligence provided by the General Directorate for Territorial Surveillance (DGST). She is believed to be affiliated with ISIS and was allegedly preparing an attack that posed a serious threat to public safety. Her primary target, authorities said, was a religious site in Rabat. According to the BCIJ, the arrest was the result of close operational coordination between Moroccan intelligence services and their French counterparts. The joint effort enabled authorities to identify the suspect, monitor her extremist activities, and intervene before her plans could be carried out. Preliminary investigations indicate that the young woman had already begun acquiring skills in making bomb and toxic substances, and had secured materials believed to be intended for use in an imminent terror operation. A search of her residence uncovered flammable substances, extremist writings, and books promoting radical ideologies. The suspect is currently in police custody under anti-terrorism legal procedures. Investigators are working to determine how she was recruited and whether she has links to other terrorist groups or individuals. This arrest is part of the later efforts Morocco continues to make to focus on preemptive security operations amid persistent global and regional terror threats. It also affirms the strong counterterrorism partnership between Morocco and France, particularly in the area of intelligence sharing and joint investigations. On Tuesday, Morocco's Director General of National Security and Territorial Surveillance (DGSN-DGST), Abdellatif Hammouchi, signed a joint action plan with his French counterpart Louis Laugier in Rabat. The agreement establishes a framework for cooperation between Morocco's security services and France's National Police in combating transnational organized crime. Tags: bcij against ISISDGSN and DGSTISIS
