It is good to cook with virgin coconut oil (medium-chain fatty Sunflower I’m A Little High Maintenance Shirt acids) and use virgin olive oil in salad dressings. You can eat low fat organic yogurt and low fat organic cottage cheese, but avoid the high fat varieties as there are trans fats in them, which are bad for your arteries. Avocado is particularly useful as it protects you against cancer and cardiovascular disease. Supplements with molecularly distilled omega-3 (which is mercury free) and vitamin D3 capsules (5000 IU per day) are also useful. Low mercury fish like wild salmon, small (not King) mackerel, herring, anchovy, sardines, trout all have omega-3 fatty acids in them that are anti-inflammatory. You should eat seafood of this kind two to three times per week. Low fat cheese (bovine growth hormone free) is OK, if you like it. Omega-3 eggs are also a good source of omega-3.
Sunflowers are a plant that is easy and hard to screw up. The seeds are large. and just place them about an inch deep in loose soil. I would plant them about 6″ to 12″ apart and later thin them out to stand about 2′ from each other. Probably late in the Spring when the soil is warm is the best time to plant. If the soil is too cold they will not germinate. Also keep the soil moist but not soaking wet. They are spectacular for little effort. Sunflowers come in large sizes growing 8′ or more tall with flowers 12″ to 18″ in diameter. They also come in all sizes and multiple colors. Short ones can be used in the flower garden. Great for kids and when they mature, the birds will be there to harvest the seeds.