Step 4-5-6 Phytonutrients (Phytochemicals) and Eating like an adult
Phytonutrients are like our natural form of defense.
Phyto literally translates to plant so it can be directly translated as plant nutrients. These nutrients are found in various vegetables, fruits, whole grains and even legumes. Special compounds or chemicals (not all chemicals are bad) exist in these plants and they happen to greatly promote good health!
Some examples you might be aware of include: dark leafy greens, bright colored fruits, and even nuts and seeds. Each of them are made up of very specific phytonutrients that each have their own health filled properties which keep us in good health.
There are hundreds of phytonutrients that are often referred to as phytochemicals also.
The science names of the most common phytonutrients include carotenoids such as lutein, flavonoids, coumarins, indoles, isoflavones, lignans, organosulfures and plant sterols. If you see these words anywhere do not be scared of them. Just because we have never seen a word before or cannot produce a word, it does not mean it is inherently bad.
Phytonutrients are powerful antioxidants
Only 20% of us get enough of the health-promoting, disease-fighting phytonutrients in colorful fruits and vegetables a day
A number of phytonutrients have been shown to reduce the risk of cancer, heart disease, stroke, Alzheimer’s and Parkinson’s disease
They have been found to promote healthy aging
Many of them function as antioxidants, helping to scavenge free radicals (things that cause us harm like cancerous cells, or oxidation within the body) They also influence hormonal function. Some even have anti-bacterial and anti-viral properties
Nutrition facts .org tells us the following about phytonutrients:
Because plant-based foods contain more than 100,000 different disease-preventing nutrients—more specifically, more than 100,000 phyto-nutrients, phyto for the Greek word for plant. Blueberries have anthocyanins that may help with memory. Tomatoes are rich in the red pigment lycopene, which may help target heart disease and cancer, and ginger has gingerols that may help with hypertension. Intake of citrus has been associated with reduced stroke risk perhaps thanks to its phytonutrient hesperidin, which appears to increase blood flow throughout the body, including the brain.
How is that for reasons to eat enough fruits and vegetables each day? We need to be able to fight against all the free radicals we come into contact with on a daily basis. Fruits and veggies give us the power to do this. Free radicals are highly unstable molecules that are naturally formed when you exercise and when your body converts food into energy. Your body can also be exposed to free radicals from a variety of environmental sources, such as cigarette smoke, air pollution, and sunlight. Several decades of dietary research suggest that consuming greater amounts of antioxidant-rich foods might help to protect against diseases and these free radicals which can form them. In short, there is a method to the madness. Each color of fruit or vegetable that you eat is associated with a certain phytochemical, each chemical has different physiological health benefits. I will list some main ones below.
Reds Yellows and Oranges
Carotenoids - Beta and alpha carotene
More than 600 carotenoids provide yellow, orange, and red colors in fruits and vegetables.
Carotenoids act as antioxidants in your body and they are great for skin, vision and bone health. Examples include: sweet potatoes, pumpkins, carrots, squash, apricots, broccoli, kale, etc.
REDS AND PINKS
Lycopene is a carotenoid − a natural pigment that gives some vegetables and fruits their red color. It is an antioxidant (a substance that protects against cell damage). Tomatoes provide about 80% of the lycopene in the US diet. They are also found in grapefruits, red peppers and watermelon.
GREENS
Lutein and zeaxanthin
These are found in: Collard Greens, Kale, Spinach, Broccoli, Brussels Sprouts, Lettuces, Artichokes and they fight for better eye and heart health. This compound is found in our eyes.
Fruits and vegetables are not just important because your mom says to eat them.
They have true value and meaning to our body on a hormonal, cellular, immunological and biological level. You need to eat them. It might seem overwhelming but you can start small. Sit down and look at your current week. How many colors are you eating? How many servings of the color?
Most of us are likely eating greens and it is likely a very small serving. Broaden your idea of what a serving is and aim for increasing the color choice by one and the serving size by two. What does that look like?
You might be starting with a stalk of broccoli, can we progress that to a bowl of broccoli with your meal?
Then can we take that bowl of broccoli and add another color to it?
Next thing you know, you have bright colorful and vibrant meals happening. But it will not happen overnight.
We must plan.
We must prep our food.
we must prepare for the week ahead.
STEP 5: EAT NUTRIENT DENSE FOODS!
This goes without saying with the 90/10 rule but we need nutrient dense foods. I mention this because many of us think we are going 90/10 by simply avoiding fast food, but there are plenty of foods out there that seem healthy and are LACKING nutrients. Nutrient dense foods are those that: are high in nutrients but relatively low in calories. Nutrients are things like vitamins, minerals, complex carbohydrates, lean proteins, and healthy fats. Still confused? More on this coming soon! But long story short you can eat 1 twinkie for 150 calories or you can eat 2.5oz of wild caught salmon. Which one do you think is more nutrient dense?
STEP 6: EAT LIKE AN ADULT
EAT LIKE AN ADULT, BE THE ADULT YOU ARE. (if you are a kid reading this, grow up sooner?)
I might offend some people here, but how many of you knew the 5 things I was going to say before this one? They are obvious much of the time. We all know the changes we SHOULD make. The issue is mustering up the strength and the willpower to make them. I believe this should always be done alongside a coach that cares. A coach that is ready to support you. At Reaction Nutrition we focus on 3 key things: Education, Consistency, Support. We will educate you on the science of effective weight loss. We will keep you consistent to the plan we design for you. We will support you every step of the way with your own personal coach.