There is no better time or season to focus on an Anti Inflammatory lifestyle. From The Peach Truck to numerous weekly farmers markets, fresh, local harvest are parked on every corner. We can even walk to several markets on Saturday mornings with our eco-friendly bags in hand. Fruits, vegetables, corn, sustainable eggs & meat, and whole grain bakeries are at our fingertips. All characteristic of the anti-inflammatory lifestyle.
In my vocabulary, anti-inflammatory, Omega 3, plant-powered, and Mediterranean diets (eek! I hate that four letter word) are interchangeable for the most part with some tweaking for customizing your eating style and needs.
Common characteristics for these whole food eating lifestyles
Emphasis on Whole Foods, Local when possible
Fruits and Vegetables
Healthy Fats (Canola Oil, Olive Oil, Flax Seed Oil, Avocados)
Beans and Legumes (Plant-Based Proteins and Fiber galore)
100% Whole Grains
Herbs, Spices, dark chocolate
Nuts & Seeds
Tea, coffee and wine (last 2 moderate consumption)
Low Fat Dairy, sustainably and humanely raised
Omega 3 rich Fish (wild caught salmon, mackerel, black cod, sardines)
Emphasis on Grass-fed Meats as a seasoning and not the main course
DAILY Physical Activity
Enjoyment of Food and Fellowship
The goal is simply to take inventory of the foods you eat and ask yourself how your choices fill your needs for energy, satisfaction, clarity, and enjoyment,not to mention health, weight management, and disease prevention. Implementing any new eating style can be daunting and to make all these changes at once might just seem too overwhelming. So don’t overwhelm yourself and just choose 1 or 2 goals from the list and start implementing them today!
A real easy goal that may be the most beneficial for boosting your levels of Omega 3 fatty acids by reducing your levels of Omega 6 fatty acid is to eliminate the obvious sources of Omega 6 fatty acids.
Use only Canola Oil and Olive Oil for Cooking and include Flax seed oil for dressings. Then take inventory of everything in your pantry and refrigerator by reading the labels and remove all products that use soybean, safflower, sunflower, corn, and vegetable oil, high oleic sunflower and safflower oil is ok. You’ll be shocked how abundant these oils are in processed foods and even some foods that you think are healthy.
Check out this label from Hellmann’s with Olive Oil:
Ingredients are listed on the label based on volume. Notice that the second ingredient is soybean oil, the most abundant Omega 6 oil found in processed foods. Yes, there is olive oil in the product which is actually a monounsaturated fat with a neutral ratio of O6:O3 fatty acid. Therefore, this product is actually still higher in Omega 6 fatty acids.
Motivate yourself to take an O6 inventory of your pantry and refrigerator and rid your home of excess Omega 6 fatty acids.
We will continue to send you weekly updates of Anti Inflammatory lifestyle ALIGNmints. In the meantime, snap a picture of your O6 pantry cleanout pyramid and post it on our Facebook page!