Inflammation is a hot topic when it comes to being healthy. There is a lot of miscommunication that inflammation is really bad for our bodies. It actually is a necessary part of being healthy. Our bodies use inflammation as a normal response to pain or injury.
For example, when you cut yourself chopping vegetables in the kitchen, you body has to respond to protect and heal itself. That is inflammation. If you didn't have an inflammatory response, you would bleed to death! When things go wrong in the body, your body would not be able to defend itself against illness, disease and injury.
The issue with inflammation is that by eating foods high in Omega-6 and not balancing them with Omega-3, the inflammatory response of your body gets out of whack. If inflammation stays high in the body over long periods of time, health conditions like heart disease, diabetes, asthma and arthritis can occur. (Source: World's Healthiest Foods).
Foods that are high in Omega-6 are processed snacks, fast food, cakes and fatty meats. Foods that are high in Omega-3 are salmon, shrimp, tuna, walnuts, cauliflower and cabbage, just to name a few.
A balanced diet made up of mostly plants and low meat intake, is the healthiest way to eat. Plant-based foods give the cells in your body the nutrients they need. If the cells in the body are fed with organic plant-based foods, the body can do it's job which is to maintain health and fight disease.
While eating healthy organic foods support your bodies need for nutrients, you may also want to take an Omega-3 supplement. Especially if you are like most of us, you tend to eat more Omega-6 foods than Omega-3. If you eat out a lot or eat processed snacks, you are consuming more Omega-6 than Omega-3.
How do you know if you are Omega-3 deficient? It hard to determine if you are deficient because Omega-3 deficiency typically has symptoms of other health issues. The symptoms are fatigue, constipation, frequent colds, depression, poor concentration, joint pain and lack of physical endurance. See what I mean? Any other health issue, such as gut health issues, could give you those symptoms! (Source: World's Healthiest Foods).
Do you want to? 👉Avoid getting colds and flu 👉Increase your energy 👉Boost mental clarity 👉Sleep soundly 👉Lose weight and keep it off 👉Stop bloating and excess gas 👉Eliminate constipation and/or diarrhea 👉Feel less stressed
If you answered yes to any of the above, your gut health is compromised.
Eating foods that are high in Omega-3 is one way to heal your gut and overcome these embarrassing symptoms. Not sure where to start? I am here to help!
I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering from the embarrassing effects of an unhealthy gut so you can get back to living. The TAKE YOUR LIFE BACK coaching call is a FREE 30 minute call where we will talk about your specific symptoms and start creating a plan on how to heal your gut using the Simply Great Gut Health program. Simply Great Gut Health is a customized 5 Step plan that heals your gut and fits your busy lifestyle. Book your call directly here. It’s very simple. No jumping through hoops and NO PRESSURE. If we determine it’s not a fit, we’ll go our separate ways for now. If it is a fit, we can take the next step and get you started on the path to healing your gut.
Omega-3's are found in a lot of foods so they can be included in most meals. However, if you aren't able to eat foods that are high in omega-3's regularly, taking a supplement will help. Sometimes, foods that are considered healthy for most people, are not healthy for others due to allergies or sensitivities.
A good fish oil supplement or flaxseed oil supplement (if you are plant-based, vegetarian or vegan) should contain 300 mg of combined DHA and EPA to ensure you are getting a good daily dose. If you eat foods like the ones I listed below and take a supplement, you will get enough omega-3's to heal the body.
A good way to figure out if you have a sensitivity or allergy to a food, is how you feel after you eat something. If 1-3 hours after eating you are bloated, have gas or diarrhea, then something you ate is not agreeing with you. The hard part is figuring out what food caused the issue.
Some people try an elimination diet. Specific foods are cut out of the routine for several weeks. Then the food is slowly reintroduced and any reactions are closely monitored. This is very time consuming and can take a long time to figure out what is causing the issue.
Another way to figure out if you have a food sensitivity or allergy is to take an at home test. Everly Well and The Great Plains Laboratory both sell at home food allergy tests. It only takes a couple of weeks to get the results. The results are good for 5 to 7 years because our bodies are constantly changing. Years ago you may not have had an issue with gluten and then all of a sudden your sensitive to it.
The recipes below use ingredients that are high in omega-3's. I made sure to include a couple of plant based dinners along with recipes that contain meat. That way, you should be able to satisfy everyone in your household.
Quinoa Salad, Roasted Sweet Potatoes and Cauliflower from The Cheerful Kitchen.
Cauliflower is considered a very good source of Omega-3. What I love about cauliflower is you can buy organic frozen cauliflower and use it as the main attraction in a casserole for meatless Monday dinners. This recipe uses quinoa which is high in protein, making the casserole very satisfying for dinner. Serve with a mixed green salad to get more veggies into the mix. Click here for the recipe.
Unstuffed Cabbage Skillet from That Low Carb Life.
I love stuffed cabbage! It is a labor of love when making it. But if you don't have time to make cabbage rolls, try this unstuffed cabbage recipe. It would be a great meal-prep option over the weekend that can then be quickly heated up during the week. Also, feel free to substitute the beef with chicken or pork. Cabbage is considered a very good source of Omega-3. Click here for the recipe.
Chicken and Broccoli with Dill Sauce from Taste of Home.
You probably guessed that since cauliflower is high in omega-3's so is broccoli. After all, they are in the same family! This recipe calls for a milk and flour slurry that contains the dill to thicken the broth that the chicken and broccoli are cooked in. Instead of using milk and flour, I will typically use a cornstarch slurry which helps to thicken any sauce while it cooks. You can then add the dill to the dish after the cornstarch slurry. I am adding this tip in case you have dairy issues, like I do! Click here for the recipe.
Quinoa Stuffed Butternut Squash with Cranberries and Kale from Well Plated.
Winter squash is high in omega-3's. Butternut squash is a winter squash which is why I included it. Plus, who doesn't love butternut squash? It is a perfect vehicle to stuff! If you have a meat eater in the house, whip up some sauteed chicken pieces to add to the quinoa and veggies. Click here for the recipe.
Spinach and Ground Beef Stuffed Shells from Gimme Delicious.
Spinach is the reason I picked this recipe. You guessed it - high in omega-3's. Look for grass-fed beef that is organic or at least humanely raised. Stuffed shells are easy to make. I've been able to find shredded organic mozzarella cheese in my local grocery store. As well as organic pasta! Use organic whenever you can to make sure you are getting the best nutrients you can get. Click here for the recipe.
I hope you enjoyed learning about omega-3's and how important they are to a healthy lifestyle. As I mentioned, if you can't eat foods high in omega-3's regularly, look into taking a supplement. While we want to eat the most nutrient dense food to support our bodies, it is very hard to get therapeutic amounts from food alone.
Do you think you will try any of the recipes listed above? Let me know by leaving a comment below.