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Simplify Holistic Nutrition Consulting & Functional Medicine Health and Wellness Coaching
 
 
December 2019 Newsletter
Hopefully, you all had a delicious Thanksgiving! For me personally to be around my loved ones enjoying a healthy, freshly cooked meal as the priority of the day is perfect!
From my heart I want to say Thank You to all of you who follow my advice and make healthier habits your new reality. I am proud of you and grateful for this opportunity to help so many!
Enjoy this beautiful time of the year with an open heart and mind to the gifts you can give yourself and others. Both FIT Testss I offer make spectacular GIFTS!
 
 
 
Featured Event
 
We have created a workshop for my local clients to start the year off right, with the support of a few amazing women. Please check out the dates and topics and sign up fast at the Norwell Athletic Club front desk. Space is limited! Consider giving the workshop as a gift!
Simplify Wellness Event
 
 
 
 
Featured Article
 
The ORANGE Foods
Orange foods help protect the immune system, eyes, and skin, and reduce the risk for cancer and heart disease. When you look at the food list, you will find many orange-colored foods to include into your daily diet. The orange fruits include apricots, cantaloupe, mango, nectarine, oranges, papaya, persimmon, and tangerines. You can have these fruits as fresh or dried; however, note that dried fruits that you buy from the store will most likely have sugar and/or sulfites added. You will have to read the label carefully to be sure there is no added sugar. If you are sensitive to sulfites as some people are, it is best to avoid sulfites in these fruits. 
Orange vegetables on this list are acorn squash, orange bell pepper, butternut squash, carrots, pumpkin, and sweet potatoes. Keep in mind that several of these vegetables are relatively higher in sugar (like carrots) and even quite starchy. Therefore, you will want to eat these foods in a mixed meal with other foods that will blunt the spike in blood sugar you may tend to see eating these foods. Adding some organic butter or oil to these foods will bring down the glycemic response as well as adding protein to the meal. 
Some of the richest sources of carotenoids from orange foods include carrots, mango, papaya, and pumpkin. Finally, you will notice that turmeric root is on this list - an important food as well as a spice when it has been dried into a powder. Turmeric powder contains curcuminoids, which are potent anti-inflammatory compounds. You may want to sprinkle turmeric or grate turmeric root into stir-fries, onto meats, or even into a smoothie!
 
The Food List: Orange Foods

Orange Food
Compounds

Alpha-carotene

Carotenoids

Beta-carotene

Curcuminoids

Beta-cryptoxanthin

Naringenin

Bioflavonoids

Benefits

Anti-bacterial

Reduced mortality

Anti-cancer

Reproductive health

Cell protection

Skin health

Immune health

Source of vitamin A

Foods

Apricots

Mango

Persimmons

Sweet potato

Bell pepper

Nectarine

Pumpkin

Tangerines

Cantaloupe

Orange

Squash (acorn, buttercup, butternut, winter)

Turmeric root

Carrots

Papaya

Yams

 
Featured Orange Food-Phytonutrients
Beta-carotene
Beta-carotene Sources
When most people think of orange phytonutrients, they think of beta-carotene, and when they think of beta-carotene, they think of carrots. Beta-carotene is important because it can turn into vitamin A in the body. Vitamin A has many functions such as promoting healthy vision, immune and inflammatory systems, cell growth, reproduction, and bone health. There are actually several plant compounds that convert to vitamin A in the body (called "carotenoids") under the right conditions, and beta-carotene is just one. 
Most food sources of vitamin A are of animal origin such as seafood, eggs, fish, and dairy products like yogurt, milk, and cheese. Therefore, if you are a vegan or do not eat select animal products, it will be essential for you to eat high-carotenoid-containing foods which tend to be colorful and of the red, orange, yellow, and green varieties. 
Additionally, it may not be enough to have carotenoids be your sole source of vitamin A as there are a number of factors that can limit the conversion of carotenoids into beta-carotene such as genes, digestive issues, excessive alcohol use, toxicity, and certain prescription or over-the-counter medications. To get the most amount of carotenoids like beta-carotene from your food, here is another example where cooking foods like carrots will be important. Cooking carotenoid-containing vegetables that are higher in fiber will require the heat from cooking to free the carotenoids from the food matrix (including the fiber). Now once you've liberated the carotenoids from the food, you need fat to shuttle them into the body. Carotenoids are "fat-soluble" or they require the presence of fat to become more available to the body. Therefore, having a bit of cooked carrots drizzled with olive oil would be the ideal combination to maximize getting the beta-carotene in those carrots absorbed in the gut.
 
Bioflavonoids
Bioflavonoids Sources
The other popular group of phytonutrients associated with orange-colored foods is the bioflavonoids. Bioflavonoids are found in oranges, grapefruit, tangerines, clementine's, peaches, nectarines, and even yellow-colored foods like lemons and pineapple. In contrast to beta carotene, bioflavonoids are water-soluble, so they don't require cooking. 
In fact, cooking could be detrimental and lead to breakdown of these important compounds. The reason why bioflavonoids are important is because they work together with vitamin C to reduce the risk of heart attacks and cancer, and help maintain strong bones/teeth, healthy skin, and good vision. It is often the case in nutrition that you see vitamins, phytonutrients, and minerals working together to create the best effect!
Ways to Get More Orange Foods
  Have a sweet potato instead of a baked potato.
  Sprinkle turmeric powder onto vegetable stirfry.
  Put orange slices into your water pitcher.
  Drink carrot and/or orange juice instead of soft drinks.
  Have a clementine, tangerine, nectarine, or peach as a mid-morning or afternoon snack..
  Puree carrots, butternut squash, and/or pumpkin and use as a soup base.
  Make a tropical fruit smoothie containing fresh, cubed mango, papaya, and orange in a base of coconut milk.
  Make a trail mix containing dried orange fruits like apricots, mango, and papaya.
Source: © 2015 The Institute for Functional Medicine
I will be in Germany for two weeks spending time with my 92-year-old mom and working from there. I am looking forward to the festive atmosphere in Duesseldorf. As usual I am available to all of you. With the time change, please connect early in the morning until noon, if possible.
I wish you a very Merry Christmas, and a healthy, happy, peaceful, amazing 2020.
In Health and Happiness, 
Silke
 
 
Silke Heine, PhD 
 
Silke Heine, Ph.D.
Certified Functional Medicine Health Coach
Certified Holistic Nutrition Practitioner
Certified Natural Health Practitioner
781-883-5951
Silke@SimplifyHolisticNutrition.com
 
 
 
 
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Call (781) 883-5951 to book your appointment with us.
 
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Simplify  Holistic Nutrition Consulting
www.SimplifyHolisticNutrition.com
Washington Street,
Norwell, MA 02061
(781) 883-5951
 
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