Phytonutrients The Micronutrient You Need To Know

With over 5000 known phytonutrients it always amazes me that they aren’t talked about more and today we are going to change that. Plant foods contain thousands of natural chemicals which help the body as a whole.

Phytonutrients:Micronutrients (Phyto) meaning plant of nutrient substances.

Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. Many phytochemicals give the foods their color or smell. Foods containing phytochemicals are often very colorful, but white foods such as onions, garlic, and even olive oil are high in these nutrients.

Some of the most common phytonutrients are:

carotenoids/ellagic acid/resveratrol/flavonoids/phytoestrogens/glucosinolates

Six Phytonutrients Examples:

1.Red (Lycopene)One of the 600 Carotenoids (any of a class of mainly yellow, orange, or red fat-soluble pigments, including carotene, which give color to plant parts such as ripe tomatoes and autumn leaves)

Reduce the risk of prostate cancer, diabetes, and heart disease.

Fruits and Vegetables: Cherries, Cranberries, Mangos, Watermelon, Papaya, Beets, Red onions, Red potatoes, Red peppers

2.Orange and Yellow(Beta-Carotene) Reduce risk of breast cancer, colon and lung cancer, stroke and heart disease.

Helps to enhance immune function, and protects against premature again of cells

Fruits and Vegetables: Grapefruit, Mango, Oranges, Peaches, Carrots, Yellow corn, Yams, Sweet potatoes

3.Blue(Anthocyanidins) Promotes artery health, protection from blood clots, cancer, DNA damage.

Supports urinary tract health and memory

Fruits and Vegetables: Blackberries, Elderberries, Plums, Eggplant, Raisins, Black cherries, Beets, Blueberries, Purple tomatoes

4.Green( Lutein) Protects DNA by neutralizing free radicals and oxidation. May reduce numerous cancers, heart disease and Alzheimers.

Fruits and Vegetables: Collard greens, Mustard greens, Spinach, Brussels sprouts, Kiwis, Green grapes, Green pears, Honeydew, Melons

5. Blue/Green(Indole) Protects against estrogen-induced cancer cell growth, stimulates bone growth, promotes muscle growth and joint health

Vegetables: Bok choy, Collard greens, Radish, Mustard greens, Wasabi, Cauliflower, Watercress, Kale

6.White/Tan (Allicin) Anti-cancer properties, immune support, reduce risk of heart disease, and microbiome

Fruits and Vegetables: Bananas, Brown pear, White Peaches, Turnips, White corn, White potatoes, Parsnips

Always consult with your doctor or a trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Check back for another post later this week! If you have any questions let me know!

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Gut Health And Your Immune System

Hey everyone, Welcome back and thank you for the support. Before we get started, please remember here at humble soul we are not trained, physicians. I am a certified herbalist trying to save the world. If you have any concerns, please contact your doctor. To jump right in, The immune system keeps a record of every microbe it has ever defeated, in types of white blood cells (B- and T-lymphocytes) known as memory cells. This means it can recognize and destroy the microbe quickly if it enters the body again before it can multiply and make you feel sick. And what a lot of people don’t know is that a considerable proportion of your immune system is actually in your GI tract.

The food we eat feeds our fat cells and determines what kind of inner garden we are growing in our guts. Your gut wall houses 70 percent of the cells that make up your immune system. You might not attribute digestive problems with allergies, arthritis, autoimmune diseases (irritable bowel syndrome, acne, chronic fatigue), mood disorders, autism, dementia, and cancer. Gut problems cause many diseases, seemingly unrelated. If you want to fix your health, start with your gut. Gut health affects your entire body. Bacteria teaches our immune system on how to behave. The immune cells need to be educated further to learn how to protect the body from harm when the maternal antibodies are gone. This education is essential for our future health. From birth, your body is working to keep you safe! But you have to watch what you put in there. The essential task of the immune system is to maintain a balance between reaction and tolerance. It is crucial that this tolerance, called oral tolerance, is established. And a diverse gut flora found in early life with many types of bacteria, fungi, and other microorganisms, is crucial for this. It teaches the cells of the immune system that not everything is terrible.

Please let your kids play and be kids but watch what they eat and get back to home-cooked meals and, of course, learning about your body. Now we will dig a little deeper into the depth of gut bacteria. From the axes to your gut all over your body neurons, hormones, and of course, your immune system signals are always going back and forth. The gut-brain axis is the most studied and digs deep into patients suffering from inflammatory diseases and depression. The gut can alter the brain chemistry via neuronal pathways and through messengers of the immune system, called cytokines. Stress is a good example: stress changes the gut microbiota, and the signals running to the brain may impact how we behave. For instance, early life stress alters the gut microbiota of monkeys, and rat pups, which are stressed by separating them from their mothers prematurely. Their gut microbiota is disturbed as a result, and they have increased levels of stress hormone and a different immune response. The gut-liver axis is studied widely in liver research since 70% of the liver’s blood flow is directly flowing from the gut. The gut-lung axis is of interest in respiratory disease research, where gut microbiota influences asthma, COPD, pneumonia, and even the development of cancer. 

Now are here a few tales signs to check if you have an unhealthy gut! The first tell sign, which is #1, is an upset stomach from gas to constant bloating, diarrhea, and heartburn. A balanced gut will have less difficulty processing food and eliminating waste. The next is a high sugar-diet. High amounts of refined sugars, particularly high-fructose corn syrup, have been linked to increased inflammation. Inflammation can be the precursor to several diseases and even cancers. Skin conditions like eczema may be related to a damaged gut. Swelling in the abdomen caused by a poor diet or food allergies may cause increased “leaking” of individual proteins out into the body, which can, in turn, irritate the skin and cause conditions such as eczema. Food intolerances are the result of difficulty digesting certain foods (this is different than a food allergy, which is caused by an immune system reaction to certain foods). It’s thought that the poor quality of bacteria may cause food intolerances in the gut. This can lead to difficulty digesting the trigger foods and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea. There is some evidence that food allergies may also be related to gut health. 

And you are probably like well, what do I do now? Don’t worry; we got you covered. It may be hard, but you must lower your stress levels. Below I will add some good guided meditation and some nighttime remedies that’ll help you transition at night. Diffusing, yoga, and taking walks are other simple ways to relax your mind. Remember that you are in control. Next is to get enough sleep, which is tieing into lower your lowering your stress levels. Turn off the tv, get off of twitter, and rest. Moving along, eat slower. Take time to chew your food and aid your stomach with digestion.

Taking a prebiotic or probiotic supplement is a great way to improve your gut health. Some diets to switch to is an Alkaline diet, which we have have a 4 part series about if you would like more information. Even a diet high in fiber has been shown to contribute tremendously to healthy gut microbiome. Foods to eat are high fiber foods—bananas, oats, berries, and asparagus. Garlic and onion that may have some anti-cancer and immune system-enhancing properties based on various studies. Some herbs that will help your gut ginger reduce nausea and soothe the stomach snd help ease motion sickness. Turmeric contains curcumin, a substance with anti-inflammatory and antioxidant properties that have powerful healing potential. My personal favorite Cinnamon which has a warm and spicy sweetness bite to it. It also helps ease upset stomachs and nausea. Basil is up next, which reduces gas and stomach cramping. One of the oldest herbs known to humankind comes from the same plant family as some other popular herbs such as mint, oregano, and rosemary. Bay leaves from the plant Laurus nobilis, commonly found in parts of Asia and America, are said to have substantial effects on the gastrointestinal system, helping to decrease the toxicity of our bodies and even soothing irritable bowel syndrome (IBS). Dried bay leaves are a popular spice used in pickling and marinating, flavor stews, stuffings, and fish. Peppermint is refreshing as well as antispasmodic, cooling, and anti-microbial. It’s useful in coughs and colds, supports liver function, and helps stop itching when used topically.

Guided Meditation: 

https://www.youtube.com/watch?v=WHCl6b9K25Y

https://www.youtube.com/watch?v=vAfo8JPvNQI

https://www.youtube.com/watch?v=Zgf2COTsFUA

https://www.youtube.com/watch?v=aRy_yQu6K7A

Nighttime quick fixes:

Sleepytime Lavender Milk: https://www.caligirlcooking.com/sleepytime-lavender-milk/

Chamomile Tea or Lavender tea or add two equal parts of each about I 1 tbsp each.

Turn off the tv and get off social media before bed. Meditate and give gratitude instead. 

References:

https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet

https://medicalxpress.com/news/2018-03-gut-bacteria-essential-healthy-immune.html

https://www.healthline.com/health/gut-health#treatment

https://www.houseofwellness.com.au/health/nutrition/herbs-spices-for-gut-health

https://www.standard.co.uk/lifestyle/foodanddrink/10-common-digestive-herbs-and-how-they-benefit-your-health-a3624266.html

https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html

Alkaline Diet Part Two.

Good evening everyone, and welcome back hopefully you have read Alkaline Diet; What you need to know first hand? By now. If you haven’t, I suggest you start there and circle back. For a quick recap, if you forgot, an Alkaline diet is based on a theory that some foods cause your body to promote acid, which is harmful. They say if you eat certain foods or drink only certain things when you change the acid level in your body, your PH level will change as well. Now, of course, with many diets and whatnot, there will be claims. One popular claim associated with the Alkaline diet is that a low-acid, high alkaline diet can help fight and prevent cancer. Cancer cells thrive in acidity from foods like sugar, fish, processed foods, soda, and high protein food. Now, of course, all of those things are super yummy. But are you here for a good time or a long time? To backtrack again, remember that the average blood pH range is between 7.35 and 7.45 for most people, and given the tight regulation of blood pH level by the lungs and kidneys, what you eat or don’t eat has little effect on it. PH levels in urine can be affected by dietary factors, but the two systems are entirely separate. The theory of the low-acid, high-alkaline diet as a cancer preventer or fighter persists because the diet is something we can control. But then again, with so little testing, it is always essential to consult with your doctor. Also, remember that I am not a doctor, and everything I and my families own opinion, research, and training.

It’s important to know what foods are right to eat and not eat if you want to try this diet out. On our, IG will be charts posted later tonight on Alkaline and Acid Forming Foods from low to high. Don’t forget to follow, like, and comment. Below are a few recipes that I LOVE are alkaline friendly. A funny thing to know is alkaline is pretty much vegan but the clean eating of it.

A yummy start to your breakfast would be a Cinnamon Quinoa (http://www.alkalinesisters.com/cinnamon-quinoa-breakfast-how-i-start-my-alkaline-day/1215/). All recipes are from the AMAZING http://www.alkalinesisters.com.

For Lunch, http://www.alkalinesisters.com/crunchy-salad-of-pink-and-purple-veggies-dressed-with-thyme-beets-radish-cabbage-beanstomorrow-marks-the-first-day-of-my-retail-stores-close-out-sale/1406/

For Dinner, http://www.alkalinesisters.com/cozy-raw-veggie-soup-w-peas-carrots-ginger-cilantro-conscious-eating-is-life-changing/1680/

I’m excited for you all to try these, and now when filming begins, these recipes will be featured. Now to jump into the water and all the different kinds. But what is Alkaline water? The “alkaline” in alkaline water refers to its pH level. Normal drinking water generally has a neutral pH of 7. The liquid typically has a pH of 8 or 9. However, pH alone isn’t enough to impart substantial alkalinity to water. Alkaline water must also contain alkaline minerals and negative oxidation-reduction potential (ORP). ORP is the ability of water to act as a pro- or antioxidant. The more negative the ORP value, the more anti-oxidizing it is. Is it better to drink some fancy water? If you are me then yes. In my experience, I feel better after drinking advanced water. It’s especially useful if you are dehydrated. BUT, none of you should because most of us are stuck in the house. A tale sign you are dehydrated is if you are craving salt. An excellent liquid second best to water is coconut water. Despite the lack of proven scientific research, proponents of alkaline water still believe in its proposed health benefits.

These include:

• anti-aging properties (via liquid antioxidants that absorb more quickly into the human body)
• colon-cleansing properties
• immune system support
• hydration, skin health, and other detoxifying properties
• weight loss
• cancer resistance

Alkaline Water can be bought from most stores. You can even do it at home. Also though lemons and limes are high in acid, they contain minerals that can create like products. In my own experience, key limes are best every morning all day. Amazon also sells PH drops, or you can use baking soda. I would advise you to be careful with baking soda and always ask questions. 

Check back tomorrow as continue our journey and talk about products I recommend, mucus, and the teachings of the late Dr.Sebi. Until the next time, I hope you heal. 

References; 

•  https://www.healthline.com/health/food-nutrition/alkaline-water-benefits-risks
• http://www.alkalinesisters.com/sample-recipes/
• https://www.curetoday.com/publications/cure/2015/summer-2015/acid-test