a white background with a few lines on it

The Ratio to Blame for Your Inflammation

Taylor Stolt, RDN, LD, CLT, IFNCP • July 24, 2018
The Ratio to Blame for Your Inflammation

Inflammation isn’t always a bad thing. Short-term inflammation increases blood flow, eliminates toxins, and initiates the repair of damaged tissue. It is helpful for protection as well as healing.

Chronic Inflammation

But if inflammation persists? Then we run into issues. Chronic inflammation can manifest in many ways.

  • Weight gain:  Inflammation can cause leptin resistance, a hormone that regulates metabolism and appetite.
  • Disease: Inflammation increases the risk of fatty liver disease, diabetes, inflammatory bowel disease, rheumatoid arthritis, heart disease, and cancer.
  • Pain : Inflammation is directly responsible for pain – migraines, headaches, neck pain, knee pain, you name it!
  • Aging : Inflammation ages us faster.  It speeds up the breakdown of collagen and elastin, which means those smile lines are well on their way to permanent wrinkles.
  • Cognition : Inflammation has a huge impact on how our brains age.  It slows down the creation of new brain cells and speeds up the destruction of brain cells.
  • Mood :  Long-term inflammation can alter chemical concentrations in the brain.  These changes can lead to irritability, low libido, anxiety and depression.

The Omega Ratio

Ok ok so it’s obvious inflammation is bad news. But what can we do about it?

Consider what you’re ingesting three  times a day (four or five for all my snackers out there). Diet plays an enormous role.

Dietary fat can have one of the biggest impacts. The standard American’s diet is high in omega-6’s and low in omega-3’s, which promotes inflammation. A 1:1 ratio is ideal. The average American’s diet is a 17:1 ratio!

To reduce your omega-6 intake, reduce your intake of high omega-6 oils.  These oils are highly concentrated sources of omega-6’s  and they are typically processed with high heat and chemical solvents , making them even more inflammatory.

High omega-6 oils:

  • Vegetable (often a blend of the following)
  • Safflower
  • Sunflower
  • Peanut
  • Corn
  • Soybean
  • Grapeseed

The easiest way to get your daily dose of omega-3’s is a big slab of wild-caught salmon, which brings me to this inflammation-fighting recipe.

It’s a dish that is sure to impress dinner party guests, your spouse, your roommates, or whoever else you decide to share it with!  (If you keep it all to yourself, no judgment.)

Wild-Caught Salmon over a warm Arugula Quinoa Salad

Servings: 4
Ingredients:
  • 4 salmon fillets
  • 2/3 cup dry quinoa (cooks to 2 cups)
  • 6 cups arugula
  • ½ cup Wildbrine red beet and cabbage kraut
  • ½ cup walnuts
  • 1 Tbsp black sesame seeds
  • 2 Tbsps coconut oil
  • 2 lemons
  • 1 tsp paprika
  • 1 tsp coconut sugar
  • 2 Tbsps tahini
  • salt and pepper to taste

Directions:

  1. Bring salmon to room temp for 5ish minutes. Pat dry with paper towels. Season with paprika, ½ tsp coconut sugar, and a dash of salt and pepper.
  2. Prepare quinoa according to package instructions. Using a 1:1.5 ratio of quinoa to water makes for fluffier quinoa, but do whatever floats your boat.
  3. Heat a large skillet to medium-high heat.
  4. Add 2 tsps coconut oil to the pan, then add arugula and a sprinkle of sea salt. Cover and cook for about 2-3 minutes, stirring a few times so that all arugula is slightly wilted. It doesn’t need to be cooked to a crisp!
  5. Plate the cooked quinoa and arugula. Stir in a spoonful or two of kraut.
  6. Add 1 Tbsp coconut oil to the pan.  Lay the salmon, skin down, in the oil (gently so it doesn’t splash).
  7. Cook, covered, for 3-4 minutes until the flesh is cooked throughout.  Flip the filets and continue cooking for 3-4 minutes until slightly browned and crispy.
  8. Remove salmon from the skillet and plate on top of arugula, quinoa, kraut mixture.
  9. Add 1 tsp coconut oil to skillet. Crush walnuts (simply crush in your hands!) into skillet and sprinkle ½ tsp coconut sugar. Sauté for 2-3 minutes, stirring often until lightly toasted.
  10. Top with walnuts, paprika, black sesame seeds, lemon juice, and a drizzle of tahini.
  11. Impress yo friends and yoself.

I promise you don’t need a culinary degree to create something delicious, and you don’t need a nutrition degree to create something wholesome. Healthy cooking can be easy, enjoyable, delicious and fun. You might even find that it brings you joy, just like it brings me joy to share this recipe with you!

Now go fill up your shopping carts with delicious real food and fight that inflammation that’s dragging you down! (It’s tough love guys)

-Taylor

Be sure to be sure to follow me on Instagram @plateandcanvas for more recipes and nutrition tips!

About THE AUTHOR

Taylor Stolt is an award-winning Functional Medicine Dietitian and women’s health expert. She has transformed her own struggles with hormonal imbalances and poor gut health into a beacon of hope for thousands of women. Taylor is the creator of the Restore Program, a step-by-step guide that shows women how to rebalance their hormones naturally. Her mission is to empower women with practical tools and sustainable habits so women can reclaim their health and feel like themselves again.

Continue Reading

Best Healthy Restaurants in Austin

15 Best Healthy Restaurants in Austin, According to a Dietitian

By Taylor Stolt, RDN, LD, CLT, IFNCP • October 1, 2024
Taylor Stolt, Functional Medicine Dietitian and women’s health expert, shares her fifteen favorite healthy restaurants in Austin, plus answers frequently asked questions about how to choose healthy options when eating out.
herbs for hormone balance

The 15 Best Herbs for Hormone Balance

By Taylor Stolt, RDN, LD, CLT, IFNCP • July 1, 2024
Taylor Stolt, Functional Medicine Dietitian and women’s health expert, shares her fifteen favorite herbs for hormone balance and how to incorporate them, plus answers frequently asked questions about using herbs to rebalance your hormones.
Top Signs of Pelvic Floor Dysfunction

Top 7 Signs of Pelvic Floor Dysfunction

By Claire Lusignan PT, DPT • June 21, 2024
Pelvic floor specialist Claire Lusignan shares the top seven symptoms of pelvic floor dysfunction and how to know when it's time to seek support from a professional.

Reversing PCOS Naturally: Your Comprehensive Guide

By Taylor Stolt, RDN, LD, CLT, IFNCP • April 18, 2024
Polycystic Ovary Syndrome (PCOS) is a common hormonal condition that affects millions of women in the United States. PCOS results in debilitating symptoms, long term complications, and is one of the most common causes of infertility in the US. Sadly, for many women it takes years to finally get a diagnosis. For the women who do get diagnosed, they usually don’t know where to begin when it comes to addressing their PCOS naturally. I’ve worked with so many women who are just told to go on birth control to “fix” their PCOS. Birth control not only doesn’t fix PCOS - it can actually cause more issues! Although PCOS is a complex disorder, nutrition, supplements, and lifestyle changes can significantly slow its progression and reduce symptoms. In fact, many of my clients with PCOS have been able to put their PCOS in remission naturally. In this article, we’ll cover: What is PCOS? The role of hormones in PCOS Common signs and symptoms of PCOS Root causes of PCOS How to manage PCOS naturally Dietary and lifestyle changes for PCOS Where to go from here 
A person is holding pills in their hand next to a glass of water.

Ashwagandha for PCOS: Everything You Need to Know

By Taylor Stolt, RDN, LD, CLT, IFNCP • April 11, 2024
Our expert guide to Ashwagandha for PCOS. Learn Registered Dietitian Taylor Stolt's top recommendations for using Ashgawandha as part of a holistic approach to PCOS remission.
The Top 7 Ways to Improve Your Gut Health for Healthy Hormones

The Top 7 Ways to Improve Your Gut Health for Healthy Hormones

By Taylor Stolt, RDN, LD, CLT, IFNCP • March 20, 2024
Discover the seven ways to improve your gut health and rebalance your hormones, according to a Registered Dietitian, Certified Functional Medicine Practitioner, and women's health expert.

Is Your Gut Healthy? Ask Yourself These Three Questions

By Taylor Stolt, RDN, LD, CLT, IFNCP • February 1, 2024
Fifteen years ago, my digestive issues sparked my interest in gut health. I was amazed that there were thousands of research studies showing connections between our gut and the health of our immune system, our skin, our brain, and more. I was even more amazed that no one was talking about it! Now gut health is a hot topic, and I’m glad. Our gut health is at an all-time low because of antibiotics, processed food, high stress levels, pesticides, antibacterial soaps, and other gut damaging factors that are so prevalent in the modern world. If you’re unsure about your own gut health, start by asking yourself these three important questions.
Best Teas for Hormone Balance

The 10 Best Teas for Hormone Balance

By Taylor Stolt, RDN, LD, CLT, IFNCP • January 25, 2024
Our expert guide on the best teas for hormone balance. From lemon balm's stress relieving properties to red clover's menopause relief, learn how this Registered Dietitian's top 10 teas, backed by science and research, can help with a holistic approach to balancing your hormones.
Your Gut Health and Hormones: 7 Ways They're Connected

Your Gut Health and Hormones: 7 Ways They're Connected

By Taylor Stolt, RDN, LD, CLT, IFNCP • January 19, 2024
Discover the seven ways your gut health is connected to your hormones. Unravel how gut issues like gut inflammation, imbalanced gut bacteria, and constipation affect hormone balance.
The Grain-Free Pumpkin Bars You Need this Holiday Season

Easy Gluten-Free Pumpkin Bars

By Taylor Stolt, RDN, LD, CLT, IFNCP • November 16, 2023
I absolutely love cooking, but baking is something I rarely do. When I do decide to bake my goal is to make something delicious, with simple steps and minimal clean-up. Any time I'm in the kitchen I want it to be as relaxing as possible, especially around the Holidays. I created this pumpkin bar recipe years ago, but I come back to it again and again. You can quickly mix up these healthy pumpkin bars for a Thanksgiving dinner, Friendsgiving gathering, or sweet treat for yourself. But first - Is pumpkin a Fall fad or is it a healthy addition to our Fall recipes? Is pumpkin actually healthy? Here are some pumpkin nutrition highlights: Full of fiber: Fiber keeps you full, stabilizes blood sugars, supports estrogen metabolism, and regulates digestion. Loaded with vitamin A : One cup of pumpkin contains 245% of the daily recommended amount! Vitamin A prevents collagen breakdown (aka less wrinkles), supports thyroid function, increases iron absorption , and enhances the positive effects of vitamin D. Mineral-rich: Pumpkin is a rich source of magnesium, manganese, copper, phosphorus, zinc and iron. These minerals support energy production, promote hormone balance, keep your immune system in tip-top shape, and more. No, It’s not always healthy Yes, pumpkin is healthy. BUT don’t grab a slice of pumpkin bread and assume it’s automatically healthy. A slice of pumpkin bread from Starbucks has 40 grams of sugar.
More Posts
Share by: