As I mentioned earlier, HEAT, LIGHT, and AIR are the three factors that can reduce the quality of oils and cause them to be more pro-inflammatory. Therefore cooking, and the temperatures at which you cook at, can have a great impact on your overall health. So here is the science.
- Choose organic grass-fed meats and dairy products.
- Stop cooking with corn, soy, safflower, cottonseed, or sunflower oils.
- Use peanut and sesame oil sparingly.
- Eliminate packaged foods containing corn, soy, safflower, cottonseed, or sunflower seed oils.
HOW TO RETURN TO AN ESSENTIAL FATTY ACID BALANCE:
- Sprinkle ground flaxseed on your salads, mix them in with your yogurt, or add into your smoothies.
- Use flaxseed oil to make salad dressing or use 1/2 extra virgin olive oil and 1/2 flaxseed oil.
- Make an open-faced sandwich with avocado and smoked sardines.
- Pan-sear one side of sockeye salmon in an ovenproof skillet with a little ghee. Then flip and finish in 400 degree oven until flaky, yet still red in the middle. Season with herbed sea salt, fresh pepper, and lemon juice.
- Add roasted walnuts to your salads, breakfast porridge, or ice cream.
Key Point: Eat less omega-6 rich oils and processed foods and incorporate more omega-3 fatty acids into your diet.
Weekly Recipe Inspiration:
Basil Pineapple Immunity Smoothie
Adding basil, pineapple, and ground flaxseed makes this smoothie a wonderful drink to help reduce inflammation in your body. Pineapple contains powerful plant enzymes that aid in digestion and promote healing. Flaxseed on the other hand is a rich source of omega-3 fatty acid ALA, fiber, and lignans, which help balance hormones.
2 medjool dates, pitted, and soaked
1 cup plain full fat yogurt or kefir
4 romain heart leaves (handful spinach works fine too)
2 handfuls fresh basil
1 1/2 cups fresh pineapple, cubed
2 tablespoons ground flaxseed (for highest quality grind whole flaxseeds in a coffee grinder)
1 tablespoon fresh lime or lemon juice
Pinch of sea salt
3 ice cubes
Cut the medjool dates in half and remove the pit. Place the dates in a small bowl and cover with hot water. Set Aside. Place all the other ingredients into the blender and blend until smooth. Finally, remove the dates from the water, coarsely chop, and add to the blender. Blend the ingredients until smooth. Share and enjoy!
- Get out your walking shoes.
- Make your bedroom a clean and restful place.
- Purchase epsom salt.
4. Todays Dietitian. Nutrition, Inflammation, and Disease. http://www.todaysdietitian.com/newarchives/020314p44.shtml. Accessed January 31, 2015.