dictionary terms

lecithin

A phospholipid derived from plant tissues, extracted for use as an emulsifier and lubricant in processed foods. Lecithin is also used in paint, animal feed, and pharmaceuticals.

lutein

An antioxidant carotenoid nutrient that gives yellow fruits and veggies their color. It is present in high quantities in green leafy vegetables like spinach and kale. Everyone is born with a certain amount of lutein in the eyes, but the body does not produce more on its own. To reap the benefits of adequate levels of lutein (reducing the risk of cataracts and macular degeneration), incorporate green leafy and yellow produce into your diet. 

lycopene

reduces the risk of prostate cancer and heart disease, reduces the risk of sun-related skin damage and of macular degeneration and cataracts. Tomatoes are a great food source!

Macrobiotic

Macrobiotics is a lifestyle based on ancient principles introduced by Michio Kushi under the influence of philosopher, George Ohsawa. The objective is to live in harmony with the elements and achieve physical and emotional balance and well-being. The Macrobiotic principles have been said to prevent and treat illnesses such as heart disease, cancer and diabetes. 

A Macrobiotic diet consists of 40-60% whole grains, 20-30% vegetables and 5-10% beans and sea vegetables. The aim is to eat a variety of foods to ensure that proper nutrients are being consumed. It is a well balanced diet that is high in fiber and low in fat. It also encourages eating with the seasons and choosing local and organic foods whenever possible.

minerals

Chemical elements found in nature that promote human growth, development, and functioning. These can be broked into two groups: macrominerals and trace minerals. The body requires larger amounts of macrominerals – which include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur – than trace minerals. Trace minerals include iron, cobalt, copper, zinc, molybdenum, iodine, and selenium.

monounsaturated

Liquid at room temperature, but become solid when chilled. Their chemical makeup consists of one double-bonded carbon molecule. These fats raise good HDL and lower LDL. Avocados, olives, olive oil, nuts, sunflower oil, seeds, halibut, sablefish, mackerel, and vegetables high in oleic-acid. Generally considered healthy fats, these can be consumed daily.

not from concentrate

A product that has not previously had water extracted or been reconstitued. 

nutrient-dense

Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories

nutritional yeast

A deactivated yeast – usually sold in flakes – that provide a plant-based source of Vitamin B.

omega-3s

Fatty acids that are essential for human growth, development, and functioning. Good food sources include fish oils, algae oil, squid oils, krill oil and some plant oils such as Sacha Inchi oil, echium oil, flaxseed oil and hemp oil. These are highly anti-inflammatory and have been linked to improved neurological function and a reduced risk for heart disease.

omega-6s

“Eleven fatty acids that are essential for human cell functioning. Food sources include
poultry
eggs
avocado
nuts
cereals
durum wheat
evening primrose oil
borage oil
blackcurrant seed oil
flax/linseed oil
rapeseed or canola oil
hemp oil
soybean oil
cottonseed oil
sunflower seed oil
corn oil
safflower oil
pumpkin seeds
cashews
pecans
pine nuts
walnuts
coconut”

organic

Organic foods are those that have been produced with a limited amount of synthetic materials. This includes pesticides, fertilizers, industrial solvents, additives, or irradiation. 

phytochemical

Any of various biologically active compounds found in plants. These have been shown to slow aging, and reduce risk for cancer, heart disease, cataracts, osteoporosis, and urinary tract infections.

polyunsaturated

Liquid at room temperature and even when chilled. Their chemical makeup has more than one double-bonded carbon atom. Known as the “omega fats”. These fats raise good HDL and lower LDL. Omega-3 fatty acids are considered anti-inflammatory and are associated with lower risk of death. Good food sources include salmon, sardines, mackerel, herring, trout, fresh tuna, flax seed, walnuts, flax seed oil, and soybean oil. Generally considered heart-healthy, strive to eat cold water fish 3 times per week and plant-based polys often. 

potassium

A mineral that is necessary to build proteins, break down and use carbohydrates, build muscle, maintain growth, and control electrical activity of the heart. Food sources include fish, soy products, broccoli, peas, tomatoes, potatoes, sweet potatoes, and squash.

protein

Proteins are made up of amino acids; in the amino acids family, there are ten ‘essential amino acids’ [that is, ones we don’t produce internally]. These are the ones we must consume some through food to ensure adequate regulation, maintenance, and function of our bodies. Protein directly affects the growth of hair, nails, and skin, as well as the development of muscle, bone, and blood tissues.Half of the dietary protein we consume helps make enzymes: these enzymes permit basic functions like digestion, assimilation of nutrients, and communication throughout the nervous system.In addition to animal products, proteins can be found in a number of different plant-based sources: beans, grains, nuts, and leafy grains are some of the best options. When we combine different proteins in a given meal, we increase the likelihood of ingesting complete proteins, as these assimilate altogether in the body.

refined

Any food product that has been processed. Unrefined foods look the way they did when they came out of the ground; refined foods do not. Brown rice is unrefined. White rice, pasta, and bread are refined.

resveratol

This polyphenol is a powerful antioxidant: it has been shown to reduce oxidative stress, and may reduce the risk of heart disease, cancer and stroke. Food sources include red grapes (in the skin), berries, and peanuts.

saponins

Phytochemicals found in most vegetables, beans and herbs. The best known sources of saponins are peas, soybeans, and some herbs (especially those with ‘soap’ in the name, which indicates a foaming tendency). These may lower cholesterol, blood sugar and triglycerides. In nature, saponins protect plants against predators. Grains and seeds should be soaked and rinsed prior to use to reduce the bitter flavor of this compound. 

saturated

“Solid at room temperature. Chemically, they consist of carbon atoms saturated with hydrogen atoms. Food sources include beef, poultry, pork, cow’s milk, coconut, avocado, palm oil, and full-fat dairy. Plant-based sources can provide protection against neurological deterioration and provide lubrication for cell walls and joints. Animal sources have been known to contribute to heart disease.

sea salt

Unrefined salt produced from the evaporation of sea water. Sea salt has more complete minerals than table salt.

simple carbohydrate

Simple carbohydrates have a simple chemical structure (one or two sugars molecules) and are broken down easily in the body. They provide little nutritional value and raise blood sugar more steeply than complex carbs. They can be found in fruit (fructose), galactose and lactose (milk products), maltose, table sugar (sucrose), and honey.

sodium

A compound that can be consumed in the form of edible salt. One of the essential macrominerals.

soy protein isolate

Soy protein isolate is a dry powder food ingredient that has been separated or isolated from the other components of the soybean, making it 90 to 95 percent protein and nearly carbohydrate and fat-free. It is made from de-fatted soybean flakes that have been washed in either alcohol or water to remove sugars and dietary fiber. Soy protein isolate is used through out the food industry for both nutritional and functional reasons and can be found in a variety of foods, including imitation-dairy products, infant formulas, liquid meals, bottled juices, power bars, soups and sauces, faux-meat, breads and baked goods, cereals, and weight-gain and muscle-building products.

sprouted

Soaking and rinsing seeds remove enzyme inhibitors and promote germination. Proteins break down into separate amino acids, complex starches break down into simpler carbohydrates. Meanwhile, the plant starts to multiply in it’s nutrient content to get ready to become a tree or full-sized plant. This results in a fiber-rich food packed with vitamins and minerals as well as protein and essential fatty acids. These foods are easier to digest than non-sprouted grains or seeds and provide a powerful nutritional punch.

sulphoraphane

 A plant-based compound with anti-cancer and antimicrobial properties. It is the by-product of chewing and breaking down compounds in cruciferous vegetables, such as broccoli sprouts and cauliflower. Sulphoraphane may reduce the risk of colon and breast cancer and has been shown to reduce overgrowth of H. pylori bacteria that causes ulcers.

table salt

Refined mined salt that contains additives to stabilize and prevent clumping and caking. Additives include iodine, iodide, fluoride, iron, sodium aluminosilicate, and magnesium carbonate. Excess salt consumption has been linked to hypertension, high blood pressure, edema (water retention), heart conditions, and stroke.