Welcome to this weeks Healing Stack! Your go-to guide for gut health, metabolic repair, and anti-inflammatory living.

Each week, get trusted low-carb tips, healing food swaps, and science-backed insights from the world of nutrition, wellness, and longevity.

From the Eat to Heal Guide:
🥑 1 healing food
🔁 1 smart swap
⚡ 1 high-impact tip

Designed to help you:
✅ Balance blood sugar (no more crashes)
✅ Reduce bloating, brain fog + inflammation
✅ Sleep deeper, focus better, feel calmer
✅ Regain control of your energy and mood - naturally

🐟 Healing Food: SARDINES

Why they’re a healing hero:

DHA + EPA for brain & inflammation ↓ • Vitamin D for winter mood/immunity • B12 + selenium for energy/thyroid • Calcium from the soft bones • High protein, low mercury, budget-friendly.

Easy ways to use them:

Sardine pâté: tin + virgin olive oil + lemon + capers + parsley—blend, spread on cucumber rounds.
Avocado boats: mash half avo, fold in sardines, squeeze lemon, sea salt.
5-min omelette: sardines + eggs + cheddar/feta; finish with ghee.

Omega-3 rich • Vitamin D • Calcium • Low mercury • Anti-inflammatory • Budget-friendly

👉 Subscribe to my YouTube channel

SUBSCRIBE HERE 👋🏽

🔄 This Week's Smart Swap: TOXIC SEED OILS ➡ Benefitical Clean Oils

Most supermarket “vegetable” oils (canola/rapeseed, sunflower, soybean, corn) are ultra-processed: seeds are heated, chemically extracted, deodorised, and often winterised to look clear on the shelf.

That process creates oxidation by-products you don’t want in your body and delivers a heavy hit of omega-6 (linoleic acid), which can tilt the diet toward inflammation-especially when paired with sugar and ultra-processed foods.

Better fats to cook and live with

Extra-virgin olive oil (EVOO): Minimal processing, rich in polyphenols; great for dressings, finishing, and gentle cooking.
Avocado oil: Naturally high in monounsaturated fats, neutral flavour; good all-rounder and handles medium–high heat.
Coconut oil: Stable saturated fats; ideal for frying and baking with a subtle coconut note.
Ghee (clarified butter): Lactose/casein mostly removed, very stable, delicious for high-heat sautéing.
Duck fat / beef tallow: Traditional animal fats with excellent cooking stability and flavour for roasting and frying.
Butter: Nutrient-dense; best for low–medium heat or finishing (use ghee when you need higher heat).

How to use them (simple rules)

High heat: ghee, duck fat/tallow, avocado oil, coconut oil.
Medium heat: butter (watch for browning), EVOO, avocado oil.
Cold / finishing: EVOO, butter (melted over veg/steak), ghee (drizzle), avocado oil (mayo).

Label traps to avoid

“Vegetable oil” blends (often seed oils).
“Light olive oil” (usually refined; fewer polyphenols).
“High-oleic” seed oils are better than standard but still ultra-processed—use sparingly.
“Heart healthy” claims ≠ minimally processed.

Storage & quality

Buy dark glass bottles for EVOO/avocado oil; keep away from heat and light.
Choose short, recognisable ingredient lists; avoid “refined,” “deodorised,” or “hydrogenated.”
Mind your overall balance: more real food, fewer packaged snacks cooked in seed oils.

Easy swaps this week

Swap vegetable oil for EVOO in dressings.
Swap sunflower/canola for ghee or duck fat when roasting potatoes.
Swap shop mayo (often seed oils) for avocado-oil mayo or make your own with EVOO.
Finish veg with butter or olive oil instead of “spray oils.”

Bottom line: Prioritise minimally processed, stable fats and your food will taste better, keep you fuller, and support steadier energy—without the seed-oil baggage.

⚡ 1 High-Impact Tip: 10–15 minute walk right after meals (especially dinner)

Couple walking through a field of wildflowers.

Why it hits hard: even a short, easy walk right after eating helps your muscles soak up glucose, flattens the post-meal spike, and smooths energy/mood. It’s doable daily, rain or shine.

How to do it

Start within 10 minutes of finishing.
Aim for 1,000–1,500 steps (10–15 mins, conversational pace).
If it’s grim outside: march in place, stairs, hallway loops, or a light kettlebell carry.

Plates down → shoes on!

Keep a hoodie + trainers by the door.

Track it: 7 dinners = 7 walks this week.

Ten minutes after dinner > ten years of ‘diets’. Start this week: 1,000 steps post-meal for 7 days.

Post-meal walks are a simple insulin-sensitivity boost: lower glucose spikes, steadier energy, better sleep. Set a 15-minute timer after dinner and move-indoors if needed. Consistency beats intensity.