{This is a Feel Good Post}

by Shelly Malone

Ready to jump back in the saddle?

In Part 1 of our journey to clean eating, we did a bit of paradigm shifting. Some principles may have been tough to swallow (there was a suggestion or two centered around kale consumption) while others you might have embraced with open arms (more guacamole? I’m in).

My hope is that the information was helpful, and more importantly – actionable. Even if you were able to implement just one item on the list (or make a plan to do so), you are making important progress towards improving your health.

So, let’s continue this ride and round out the 10 steps to our road map.

6. Consume fish oil.

In addition to the recommendations on fats in the previous post, you also need to make sure you are getting the correct balance of Omega-6 and Omega-3 fats. Historically, American diets used to be close to a ratio of 1:1. But with our current Standard American Diet (SAD), the balance is way off, currently estimated at 15 (Omega 6): 1 (Omega-3).

And this skewed RATIO – not the TOTAL fat – is what is causing the inflammation that can lead to serious conditions such as cancer, heart disease, and autoimmune disease (to name just a few).

Because there is an overage of Omega-6 fats in our food supply (all those processed oils I mentioned in number 5 in Part 1 fall into the category, but they are also found in other, healthier choices like seeds and nuts), the best way to get back in balance is to get adequate amounts of Omega-3 via fish oil (flax oil if you prefer a vegan option), or through consumption of wild fish (like salmon). Alternatively, and this is what I do, take a high-vitamin (both A & D), fermented, cod liver oil capsule (capsules = no gagging!).

7. Take a good probiotic and/or eat fermented foods.

On my blog I talk a lot about the importance of your digestive system and reducing inflammation for two very good reasons:

1. When your gut bacteria (aka microbiome) is out of balance, i.e. there is more bad bacteria than good (aka dysbiosis), fat storage is promoted.
2. This dysbiosis of your digestive tract can also make it all too easy for undigested food particles or harmful ingredients to enter your system (known as intestinal hyperpermeability, or more commonly, having a “leaky gut”). And this leads to – you guessed it – inflammation.

But here’s some good news. Consuming probiotics can help you re-balance. You can take a probiotic supplement, or eat whole, fermented foods (kimchi, kombucha, homemade fermented vegetables). A general recommendation for a probiotic supplement is to choose one that has at least 25 billion strains (containing at a minimum Lactobacillus and Bifidobacterium) and choose one that is refrigerated, unless purchasing a professional grade supplement specifically designed to maintain potency at room temperature.

8. Reduce your processed sugar intake.

I think we should all be “Fed Up” by now, so I won’t expand too much on this one. But just know that refined sugar is one of the most damaging ingredients you can consume, and that it has effects on your entire system.

Ideally, all forms of sugar should be reduced as much as possible – but natural forms are safer: stevia, Lakanto sugar (expensive, but magic), maple syrup and raw agave. Switch to these, then try to reduce the amount you need, gradually.

9. Address food sensitivities.

If you have autoimmune, skin, mood or digestive issues, or have unresolved chronic symptoms, this is definitely worth looking into. See a qualified practitioner to healthfully remove gluten from your diet and assess other food sensitivities (and your entire diet plan, ideally). While gluten and dairy are often the biggest culprits, food sensitivities can be from many different food categories (e.g. phenols, oxalates, grains, specific types of carbohydrates) and be a big cause for inflammation.

If you’re ready to take this step, I happen to know a girl… 

10. Cook more.

Obvious, I know. But when you are working, traveling, kid wrangling, or otherwise performing in your own personal circus, this can be tough. It takes a conscious effort to plan and make it happen consistently. This is something I am continually working on, because juggling while balancing on a tightrope in front of a hot stove isn’t always easy to do.

But if cooking is your Achilles heel too, let’s break it down into bites you can chew. Try to plan your meals for one week (or one day…I don’t judge). Swap out a couple of your packaged foods for fresh ingredients. Prepare one new recipe per week (and if it goes over well, double it next time and freeze half!).

That’s it, people. You are ready to build.

But before you do, let me acknowledge something: we are all actual humans. By no means would I expect you to incorporate all of the above suggestions in one fell swoop (unless you are extremely motivated, and then absolutely “lean in” my friend). So if you are just dabbling in clean eating, or the current mainstays of your diet are frozen pizza and Big Macs, then a slow start is probably a good idea. Maybe choose one new goal now. And in a couple of weeks, choose another (or two).

Baby steps will get you there.

And speaking of babies, you should know I’ve got a couple. One of them is a 3-year-old boy. I’m confident he has a successful career in the WWF ahead of him. I have about 30 seconds to prep before that guy scales the wall and jumps in the oven, so I get it. Life happens and when it does, sometimes a shortcut is the only way – and that’s okay too. So don’t let yourself be overwhelmed by this information. Process and implement what you can now, and refer back to this later when you’re ready to add another step to your repertoire.  It’s true, developing better health from the inside out is more complicated than organizing your closet, but the rewards are epic.

And besides, I have a feeling you’re capable, driven, and you want to feel good. Now that you’ve got your bearings, hopefully you’re ready to get in the driver’s seat and step on the gas. Sometimes having a plan mapped out is all you need to spring into action. So give it a go, just one choice at a time, and get ready to thrive.

Shelly Malone

A conventionally-trained, progressive-minded nutrition consultant, Shelly has spent over 20 years working in the health and nutrition industry. She holds a B.S. in Nutritional Science from Cal Poly, San Luis Obispo and a MPH from UCLA, with a concentration in Nutrition. Shelly has practiced as registered dietitian (R.D.) in critical, acute and outpatient care settings and is the founder of Clean Cravings, a natural food company. 

http://shellymalone.com

References:

1. Morrell, Sally. “The Salt of the Earth.” Weston A Price. Weston A Price Foundation, 4 Jan. 2011. Web. 19 Jan. 2015.
2. “Agricultural Marketing Service – Grass Fed Marketing Claim Standards.” Agricultural Marketing Service – Grass Fed Marketing Claim Standards. USDA, 29 Sept. 2008. Web. 20 Jan. 2015.
3. Enig, Mary G. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. Silver Spring, MD: Bethesda, 2000. Print.
4. Fallon, Sally, and Mary G. Enig, PhD. “Cod Liver Oil Basics and Recommendations.” Weston A Price. Weston A Price Foundation, 9 Feb. 2009. Web. 19 Jan. 2015.
5. Simopoulos, A.p. “The Importance of the Ratio of Omega-6/omega-3 Essential Fatty Acids.” Biomedicine & Pharmacotherapy8 (2002): 365-79. Web.
6. Challem, Jack. The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies and Asthma. Hoboken, NJ: J. Wiley, 2003.