Week 4: Unlock the Benefits of Healthy Fat Consumption
Discover Re-esterified Triglyceride Omega-3s
Oils to Use
- Organic Avocado Oil
- Organic, Unrefined Coconut Oil
- Organic, Cold Pressed Extra Virgin Olive Oil
Healthy Vegetarian Omega-6 and Omega-3
- Avocado (15:1 omega-6 to omega-3 ratio)
- Flaxseed oil (or ground flaxseed)
- Chia seeds
- Evening primrose oil
- Black currant seed oil
- Walnuts
- Almonds (Almond butter)
- Sunflower seeds (Sunflower seed butter)
- Sesame seeds
- Pine nuts
- Brazil nuts
- Pecans
- Pumpkin seeds
- Hemp seeds
- Fresh basil
- Dried oregano
- Cloves
- Canned grape leaves
Healthy Meat Omega-6 and Omega-3
- Organic, pasture raised eggs
- Organic, grass-fed and finished beef
- Organic, grass-fed, pasture raised poultry
- High quality wild caught fish
- Wild mackerel
- Wild Alaskan salmon
- Wild herring
- Wild caught tuna
- Wild caught sardines
Oils to Avoid
- Margarine
- Shortening (Crisco)
- Fake Butter Substitutes (I Can’t Believe It’s Not Butter)
- Corn Oil
- Soybean Oil
- Canola Oil
- “Vegetable” Oil
- Peanut Oil
- Cottonseed Oil
- Grapeseed Oil
- Hydrogenated oils (check the ingredients list)
- Trans Fat (check the nutritional information)
Foods to Avoid (Unhealthy Omega-6):
- ANY fried foods
- Salad dressing – substitute vinegar instead, like balsamic
- Chips
- Fast Food – chicken fingers, french fries, hash browns, chicken nuggets
- Freezer meals
- Cookies, candy, cakes, pastries, muffins, candy bars, etc
- Pork products such as bacon, pork chops, pork loin, ham
- Cheese
| Foods to Eliminate | Replace with |
| Salad Dressing | Olive oil and vinegar, Primal brand dressings |
| Chips, Pretzels | Walnuts, Pistachios, Macadamia Nuts, Almonds |
| Margarine, Crisco, Fake Butter, Corn Oil, Soybean Oil, Canola Oil, “Vegetable” Oil, Peanut Oil, Trans Fat, Hydrogenated Oil (check ingredients list) | Organic Olive Oil, Organic Coconut Oil, Organic Avocado Oil |
Increasing Healthy Fats Challenge
- Start taking a re-esterified triglyceride based Omega-3 Fish Oil Supplement, like Heyedrate Omega 3
- Only stock your house with the 3 Oils in the approved list – Organic Avocado Oil, Organic Coconut Oil, and Organic Olive Oil (throw out the rest)
Supplement of the Week: High Quality Omega-3
We recommend Heyedrate Omega 3 For Healthy Eyes or PRN DE3
Supplement of the Week Review
- Week 1: Heyedrate Lid and Lash Cleanser
- Week 2: Dry Eye Drink
- Week 3: Passion 4 Life Multivitamin
- Week 4: Heyedrate Omega 3 For Healthy Eyes or PRN DE3
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This content is not intended to provide personalized medical advice or to take the place of any guidance or treatment you may receive from your own physician or other health care professional. It is for general informational and educational purposes only.
All readers are advised to consult their own doctor or other qualified health professional regarding any personal health issues or specific health questions they may have. This content does not establish a doctor-patient relationship between the reader and either Dr. Travis or Jenna Zigler, and neither of the Drs. Zigler, nor the publisher of this content, take responsibility for any possible health consequences to any person who may follow the information provided in this educational content.
All readers of this content, especially those undergoing treatment from a medical professional for a known health condition, or who are taking prescription or over-the-counter medications, should consult their health care provider(s) before altering any current medication, nutrition, supplement, or lifestyle program, or initiating any new program.
