True Wellness

THE POWER OF FOOD: COLORING YOUR WORLD

Last weeks’ POWER OF FOOD post dove into the true meaning behind nutrient-dense food. While emphasizing consumption of foods that are minimally processed and chock-full of nutrition, what about understanding how nutrient dense foods come to be? In this week’s post, I will dive a bit deeper into the second pillar of CLEAN EATING: EATING A RAINBOW.

           

NATURES MERCHANDISING:

Ruby red beets, orange and yellow mottled summer tomatoes, emerald green kale, and dark as night blueberries- the colorful offerings available each time you walk into your local grocery store are a veritable feast for the eyes. While the grocery department often stocks brightly colored boxes and bags full of “food” filled with Red Dye #40, Yellow #6, or Blue #2, fresh fruits and vegetables depend on natural color compounds to give them their signature hues.

The compounds that give plants their bright and bold colors are groups of phytochemicals (plant-based chemicals) known as pigments. No matter what color, plant pigments offer an array of benefits to the plants while growing in nature. Their visually appealing colors draw predators closer, and upon consumption and excretion, the seeds of the eaten plants are deposited into the soil, allowing for the species to grow and proliferate: win for plant evolution! On top of promoting survival of the species, phytochemicals also protect plants from things like UV damage from the sun, act as pest deterrents, and enhance growth capacities via increased photosynthesis.

EATING A RAINBOW:

Separated into three main groups, there are several hundred plant-pigments, which not only provide plants with an array of benefits and protection, but when humans consume them, we reap their benefits as well! CAROTENOIDS are found in orange and yellow fruits and veggies, CHLOROPHYLL, gives plants their signature green color, and FLAVANOIDS, provide plants with splashes of reds, purples, and even whites.

CAROTENOIDS: These fat-soluble nutrients cast a yellowish orange hue on foods such as carrots (hence the name,) squash, sweet potatoes, tomatoes, and even spinach (chlorophyll’s green hue overshadows the orange!)

◼      BETA CAROTENE: Used by the body to generate Vitamin A, which supports vision and immune health, cell-to-cell communication, and assists collagen production to enhance skin and cell membrane health.

◼      LUTEIN/ZEAXANTHIN: Two of the primary carotenoids found in the retina of the eye, these assist in the prevention of macular degeneration and have additional anti-inflammatory properties.

◼       LYCOPENE: A pigment whose absorption is enhanced through gentle heating (tomato sauce vs. fresh tomatoes,) it has skin protective properties via decreasing UVA/UVB damage and supports prostate health.

CHLOROPHYLL: Don’t be fooled into thinking that non-green plants are void of this essential pigment. Responsible for allowing the process of photosynthesis to occur (absorption/conversion of energy from the sun into plant-food) chlorophyll has an array of benefits. From binding to and chelating heavy metals, mold-toxins, and bacterial endo-toxins, to speeding up waste elimination/detoxification processing, and perhaps most importantly, supporting the production of new blood cells to aid cell oxygenation, this green-gem is a potent anti-inflammatory that should become a staple at every meal.

FLAVANOIDS: With over 6,000 known-compounds, this group of phytonutrients is one of the largest in existence. Although it would take an enormous post to cover all of the flavonoids, I’ve highlighted some of the most prevalent:

◼   FLAVONES:  Luteolin and apigenin are two flavonoids that act as potent antioxidants that prevent damage caused by free radicals caused by things such as environmental toxins and chemotherapy, enhance immune health, and support healthy blood sugar levels. These can be found in foods such as basil, carrots, celery, chamomile, dandelion, and thyme.

◼   ANTHOCYANIDINS: With beautiful blue and purple tints, these flavonoids provide particular cardiovascular benefits and in preventing damage caused by excessive blood sugar.

◼   FLAVANOLS/FLAVANOLS: While they have similar spelling, they are two different sub-groups with various benefits. Flavanols are found in cocoa, berries, grapes/red wine, and their catechin content supports cardiovascular and neurological health. Flavanols are found in apples, broccoli, Brussels sprouts, onions, leeks, and include the well-known quercitin, which supports a healthy histamine response and overall immune balance.

VARIETY IS THE SPICE OF LIFE:

Instead of focusing on every minute nutrient that foods contain, simply make it a goal to eat a variety of colors at each meal. Think of your plate as an artists easel, and add splashes of color from vegetables and fruits wherever and whenever possible!

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure to snag your spot, as space is limited!

AUGUST CLASSES: In the TRUE KITCHEN

FOOD AS MEDICINE: Water, Water, Everywhere

WEDNESDAY, AUGUST 23rd

6:00-7:15PM

$20.00

2/3 of the human body is composed of water. While drinking it can be “bland” or “boring,” it is essential for all of life’s processes, so much so, that one cannot go more than three days without it! In this class, Genevieve will provide an overview as to some of the vital functions that water plays in the body, honing in on its roles in cell detox and elimination. To quench your thirst, she will also prepare recipes that incorporate naturally water-rich foods so that getting your daily fix doesn’t have to be so “tasteless.”

FOOD AS MEDICINE: Feeding the Soil

WEDNESDAY, AUGUST 30th

6:00-7:15PM

$20.00

What you put into the body has a direct effect on what you get out. Feed yourself poison, and poisoned you will become. While a complete dietary overhaul may be necessary for some, a few simple additions and smart-swaps can put one’s feet back on the right path towards healing. In this class, Genevieve will highlight the importance of eating REAL food, emphasizing all things COLORFUL, vibrant, and health promoting while whipping up several easy recipes utilizing the seasons finest!

* Cost of classes includes colorful informative handout, all of the recipes prepared in the class, and of course a tasty plate of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

RESOURCES:

Carlsen, Monica H et al. “The Total Antioxidant Content of More than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide.” Nutrition Journal 9 (2010): 3. PMC. Web. 21 Aug. 2017.

Lobo, V. et al. “Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.” Pharmacognosy Reviews 4.8 (2010): 118–126. PMC. Web. 21 Aug. 2017.

Jerome-Morais A, Diamond AM, Wright ME. Dietary supplements and human health: for better or for worse? Molecular Nutrition & Food Research. 2011;55(1):122–135.

Pandey, Kanti Bhooshan, and Syed Ibrahim Rizvi. “Plant Polyphenols as Dietary Antioxidants in Human Health and Disease.” Oxidative Medicine and Cellular Longevity 2.5 (2009): 270–278. Print.