<thrive_headline click tho-post-8563 tho-test-56>The Top 6 Phytochemicals Found in Food</thrive_headline>

The Top 6 Phytochemicals Found in Food

There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients, are naturally occurring chemicals found in plants (hence the phyto-).

They are the compounds that give fruits and vegetables their vibrant variety of colors, smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine how many types of phytochemicals there are!

 

Phytochemical Basics

There are literally thousands of phytochemicals out there. Scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals is to eat a diet full of a variety of types of fruits and vegetables.

 

There are 6 phytochemicals scientists have spent the most effort researching:

1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and also plays a key role in maintaining a healthy and strong immune system.

2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.

3. LUTEIN is found in green leafy vegetables, such as kale and spinach, as well as in cruciferous vegetables, such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health and may help prevent macular degeneration.

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<thrive_headline click tho-post-6766 tho-test-2>Your Way to Healthy Nourishment</thrive_headline>

Your Way to Healthy Nourishment

Soup certainly doesn’t sound like any special life-changing superfood. It’s soup, you’ve eaten it all your life. Yet soup has massive potential that often gets hidden behind nasty preservatives and less than ideal flavoring agents. The true beauty and nourishment happen with whole food ingredients and high-quality homemade bone broth. This is where the magic happens.

 

A daily soup made from local, seasonal ingredients and high-quality broth is better than any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion, and gut health.

Homemade bone broth

 

Bone Broth is rich in natural gelatin which is anti-aging and great for rebuilding damaged intestinal lining. Making bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours. This gets all the good stuff out of the bones and into the liquid.

 

Bone Broth is rich in natural gelatin which is anti-aging and great for rebuilding damaged intestinal lining Click To Tweet

 

Go to your local farmer’s market and get the freshest seasonal produce you can find. In the summer I love cooking fresh garlic, beets, and carrot in a homemade stock and blending with fresh dill. Served cold on a hot day with a drizzle of plain yogurt, this soup is refreshingly tangy and packed with nutrients.

 

In the Fall and Winter, soups made with root vegetables and hearty herbs like sage and rosemary are ideal. It’s all about sourcing local, pesticide-free vegetables for the most nutrient-dense soups. Nothing you can buy from the store compares to what you can make at home with relatively little effort.  

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<thrive_headline click tho-post-6177 tho-test-9>10 Immunity Boosting Foods For the Cold and Flu Season</thrive_headline>

10 Immunity Boosting Foods For the Cold and Flu Season

“Cold and Flu” season is right around the corner, and it seems that everywhere you go you run into someone sneezing! How can you boost your immunity so you can stay healthy this Fall and Winter? Getting sick is not only uncomfortable, but it also impacts your productivities, your energy level and even your relationship (have you ever got snappy because you have a sore throat or a headache?)

If you have kids, I am sure you can relate how hard it is not to get sick from those little slimy hands – they are like petri dish on legs! Do you know that on average, school-age kids in America experience eight to ten colds a year? [according to The Children’s Hospital Guide to Your Child’s Health and Development]

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<thrive_headline click tho-post-3886 tho-test-32>The Sugar Effect in Our Diet | The Cause of the Obesity Epidemic</thrive_headline>

The Sugar Effect in Our Diet | The Cause of the Obesity Epidemic

Recently I watch a lecture done by UCSF endocrinologist Robert Lustig to the UCSF extension students. He made the point, with proven data, that the cause of the Obesity epidemic over the last 30 years is one single factor: increased amounts of sugar in our diet. You can watch the lecture of Dr. Lustig’s here, and I recommend you take the time to watch it. His lecture has become viral since it was uploaded on YouTube in 2009, it’s been viewed almost five million times.

This documentary opened my eyes even more about the problems that we faced due to the overconsumption of sugar and process food. Dr. Lusting proved that over the last 30 years people all over the world are gaining weight not because they eat too much, but because we are consuming too much sugar in our diets and not eating the right foods. He proved that our food system is broken and the cause of all the epidemic is not laziness or gluttony. Continue reading The Sugar Effect in Our Diet | The Cause of the Obesity Epidemic

<thrive_headline click tho-post-3730 tho-test-34>FIBER in Your Diet | Essential Nutrient for a Healthy Live</thrive_headline>

FIBER in Your Diet | Essential Nutrient for a Healthy Live

You have probably heard or read that is highly important to include Fiber in your diet, right? But what is Fiber? In which foods can you find it? What are the benefits to include Dietary Fiber in your diet?  In this article I want to help clarify these common questions.

What is Fiber?

Fiber is not a nutrient itself.  It helps your body eliminate toxins, prevent diseases and even help you lose weight. It has very important functions, especially in the intestine. 

Dietary fiber (DF) is included between the classification of carbohydrates. The definition of fiber is still not entirely clear yet. We can say that it is all the material from plants that escapes intestinal digestion by action of enzymes in the gastrointestinal tract. This does not mean that fiber is not degraded or metabolized, in fact much of it is fermented in the colon producing compounds that the body absorbs and uses. 

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<thrive_headline click tho-post-3214 tho-test-36>The Minerals in your diet | Are they important?</thrive_headline>

The Minerals in your diet | Are they important?

This article will continue the series of Vitamins and Minerals. This part will discuss the Essential Minerals in your Diet.

First of all, what are minerals?

Minerals are originated in rocks and minerals stones. We get them in our diet in our food and also through water we consume. These are essential for good health.

This little substances help regulate metabolism (reactions that are constantly occurring in our body). For example, the bones are the stocks of calcium, phosphorus and magnesium, which in case of deficiency the body can make use of them. They are found in many molecules in the body and help in various chemical reactions. For example, the sulfur is part of Vitamin B1 (Thiamine), Calcium triggers the action of digestive enzymes that digest fats and copper is necessary for the incorporation of iron in hemoglobin (the molecule that carries oxygen in blood ).

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<thrive_headline click tho-post-3217 tho-test-38>Important Vitamins in your Diet</thrive_headline>

Important Vitamins in your Diet

With this article, I begin a series on Vitamins and Minerals, which are a key  factor in our diet. In the first two articles, I’ll talk about Vitamins in your Diet, how they help our health and where we can find them in the food. In the following articles, I’ll cover the most important minerals in our diet.
Vitamins are micronutrients not synthesized by the body, but required in small amounts, play a critical role in maintaining good health. They are very important not only because of its deficiency cause diseases but, if they are provided in their optimal amounts, they may help to prevent chronic diseases such as cardiovascular, cancer and aging.

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<thrive_headline click tho-post-3063 tho-test-39>Extra Virgin Olive Oil | Ideal in Your Kitchen</thrive_headline>

Extra Virgin Olive Oil | Ideal in Your Kitchen

With the increasing popularity of the Mediterranean Diet, which includes Olive Oil consumption, this oil has become one of the most studied cooking oils.

Researchers have proven the high level of benefits to our health. Many studies have been conducted on olive oil and it has been identified as a key food in preventing cardiovascular diseases. 

Olive oil is rich in monounsaturated fat, which are responsible for the benefits of this oil. Besides olive oil contain polyphenols, which are that antioxidants which protect the body form the free radicals.

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<thrive_headline click tho-post-2951 tho-test-40>5 servings of Fruits and Vegetables?</thrive_headline>

5 servings of Fruits and Vegetables?

5 servings of fruits and vegetables a day will give you lots of water (between 75% and 95% of its weight is water), vitamins, water-soluble like vitamin C, folic acid and small amounts of other B vitamins (B1, B2, B3 and B6) and soluble compounds such as carotenoids (mainly ß-carotene) with activity of pro-vitamin A and vitamins K and E.

Vegetables also provide minerals like potassium, magnesium and small amounts of calcium, iron, phosphorus and phytochemicals (organic compounds present in plant foods that are not nutrients but have beneficial effects on health) among which we can highlight carotenoids, phenolics, glucosinolates and phytosterols, and fiber.

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<thrive_headline click tho-post-2943 tho-test-41>My Super Foods Guide II</thrive_headline>

My Super Foods Guide II

This is the second part of My Super Foods Guide. In this article I will list some of my favorite foods to always have in your kitchen. They are definitely healthy foods to include regularly in your diet to help you improve your overall health:

 1. Dark Greens:

 Green vegetables such as kale, chard, collard greens, broccoli, asparagus, green beans, etc. are full of Vitamins A and C, iron, calcium and Phyto-nutrients. They also contain large amounts of fiber and few calories which makes them the perfect foods to keep your heart healthy and slim your figure. The recommendations of the Dietary Guidelines recommend both American and Canadian varied at least 7 servings of these vegetables a day.

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