Welcome to Integrated Spectrum of Health!  

I am thrilled to share that seeds planted many seasons ago are beginning to sprout.  Integrated Spectrum of Health is in the early stages of becoming.  This winter and spring ISH Functional Medicine Micro practice will be opening.  I will be offering a fusion of  functional, food and spirit™ and conventional healing modalities.  Details will be forthcoming and I wanted to share with you this excitement, as many of you have been right by my side along this journey.  For now, you will continue to receive my newsletter, which is transforming along with me, please share with your communities, friends and families. This fall I will be creating more content to share through newsletters, educational online courses and community connect conversations. 

What topics are you curious to know more about?

In the spirit of a colorful, abundant and joyful life,

Lynn Joselyn PA-C, IFMCP, CFSP™ (she/her/hers)

• compounds found in fruits and vegetables
• phytonutrients create the color, tastes and smells of fruits and vegetables
• phytonutrients protect plants from pests and environmental stressors and benefit the human body in similar ways, once again nature knows!

Color Packs a Powerful Punch of Health

Reduces inflammation

Removes free radicals

Maintains cellular health

Fights heart disease

Boosts immunity

Regulates estrogen and insulin

Creates beauty and joy on your plate

Just add color!

Red Foods and Phytonutrients

anthocyanins, astaxanthin, carotenoids,

ellagic Acid, ellagitannins, fisetin, flavones, favonols

flavan-3-ols, flavones, luteolin, lycopene, proanthocyanidins, quercitin

Health Benefits

anti-cancer

anti-inflammatory

cell protection

DNA health

immune health

vascular health

prostate health

Sources

apples, beans (adzuki, kidney, red), beets, bell pepper, blood oranges, cranberries, cherries, pink grapefruit, goji berries, grapes, onions, plums, pomegranate, potatoes, radicchio, radishes, raspberries, strawberries, sweet red peppers, rhubarb, rooibos tea, tomato, watermelon

spotlight on Lycopene

A red colored carotenoid, found in tomatoes, watermelon, pink grapefruit and guava is a powerful antioxidant. Antioxidants are substances that can prevent or slow damage to cells that are caused by free radicals.  Free radicals are substances produced by the body in response to environmental and other stressors on the body.  As we all know it is impossible to remove all stressors on the body, therefore consuming foods high in antioxidants will support health and vitality.

Orange Foods and Phytonutrients

alpha-carotene, beta-carotene, beta-cryptoxanthin

bioflavonoids, carotenoids, curcuminoids, naringenin

Health Benefits

anti-bacterial

anti-cancer

cell protection

immune health

reproductive health

skin health

source of vitamin A

Sources

apricots, bell pepper, cantaloupe, carrots, mango, nectarine, orange, papaya, persimmons, pumpkin, squash, sweet potato, tangerines, turmeric root, yams

spotlight on beta-carotene

The body converts beta-carotene into Vitamin A, which has many functions in the body.  Several plant compounds convert to Vitamin A in the body, this group of compounds is called carotenoids.  Most food sources of Vitamin A are from animal origin.  If you do not eat animal products getting plenty of carotenoid containing fruits and vegetables is important.  Many factors impact the conversion to Vitamin A in the body.  For example the heat used in cooking carotenoid containing vegetables frees the carotenoids from the food.  Fat is needed to shuttle the carotenoids into the body.  Roasted carrots drizzled with olive or avocado oil is the perfect solution to getting your carotenoids! 

Yellow Foods and Phytonutrients

lutein, rutin, zeaxanthin

Health Benefits

anti-Cancer

anti-inflammatory

cell protection

cognition

eye health

heart health

skin health

vascular health

Sources

apple, asian pears, banana, bell peppers, corn, ginger root, lemon, millet, pineapple, potatoes, starfruit, succotash, summer squash 

spotlight on lutein

A yellow antioxidant that belongs to the carotenoid family.  Lutein is not a provitamin A carotenoid like beta-carotene, but is most known for its eye health benefits.  Dietary forms of Lutein are taken up by the macula of the eye and can absorb up to 90% of blue light supporting visual health.  This powerful phytonutrient may help slow age related eye disorders such as macular degeneration.  Similar to other carotenoids, lutein is best absorbed when cooked and eaten with fat.  Steam yellow bell peppers and summer squash drizzled with hemp oil or ghee.  

Green Foods and Phytonutrients

catechins, chlorogenic acid, chlorophyll, epigallocatechin gallate, flavolignans, folates, glucosinolates, hydroxytyrosol, indole-3-carbinol, isoflavones, isothiocyanate, oleocanthal, oleuropein, phenolic diterpenes, phytosterols, phenols, phenylethylisothiocyanate, silymarin, sulforaphane, tannins, theaflavins, theaflavins, therubigins, tyrosol 

Health Benefits

anti-Cancer

anti-inflammatory

brain health

cell protection

heart health

hormone balance

liver health

skin health

Sources

apples, artichoke, asparagus, avocado, bamboo sprouts, bean sprouts, bell peppers, bitter melon, bok choy, broccoli, broccolini, brussels sprouts, cabbage, celery, cucumber, edamame, green beans, green tea, greens (arugula, beet, chard, collard, dandelion, kale, lettuce, mustard, spinach, turnip) limes, okra, pears, snow peas, watercress, zucchini 

spotlight on sulforaphane

Sulforaphane, a powerful antioxidant, helps to neutralize toxins.  It is impossible to avoid all toxins; pollution, UV rays, food additives and preservatives have become part of our daily exposures.  Sulforaphane is found in green plant foods, specifically cruciferous vegetables such as broccoli, brussel sprouts and cabbage. This rich phytonutrient supports the biochemical processes needed for phase 2 detoxification, the processes that help neutralize and remove toxins from the body.  So as the saying goes, eat your broccoli!

Blue Green Foods and Phytonutrients

lignans 

Health Benefits

anti-cancer

cell protection

support balanced blood sugar

hormone balance 

neutralize toxins

Sources

Sea Vegetables, kelp, dulce, nori, arame, hijiki, kombu, wakame

spotlight on lignans 

Lignans are a type of phytoestrogens in the body.  Phytoestrogens mimic estrogen in the body and have been found to be beneficial for estrogen deficiency in the body.  This may be particularly beneficial during peri and post menopause.  Ongoing research is evaluating the the benefits phytoestrogens may have in cancer prevention and treatment.  

Purple Foods and Phytonutrients

anthocyanidins, hydroxystilbenes, procyanidins, pterostilbene, resveratrol

Health Benefits

anti-Cancer

anti-inflammatory

cell protection

cognitive health

heart health

Sources

bell pepper, berries (blue, black, boysenberries, huckleberries, marionberries) cabbage, carrots, cauliflower, eggplant, figs, grapes, kale, olives, plums, potatoes, prunes, raisins, rice (black, purple)

spotlight on resveratrol

Resveratrol is found in red wine, purple berries and the skin of grapes.  A potent antioxidant, with potential cardiovascular and brain heath benefits.  It is thought to support the lowering of blood pressure, by its support of producing more nitic oxide a substance that relaxes blood vessels.  Research continues to explore resveratrol and its benefits for brain health through antioxidant and anti inflammatory effects.  Some studies have shown it may interfere with protein fragments called beta-amyloids, which are crucial to forming the plaques that are a hallmark of Alzheimer’s disease.

White, Tan and Brown Foods and Phytonutrients

allicin, allyl sulfides, cellulose, lignans, lignins, sesamin, sesamol, tannins, terpenoids, theobromine

Health Benefits

anti-Cancer

anti-microbial

cell protection

gastrointestinal health

heart health

hormone balance

liver health

Sources

apples, beans, cauliflower, cocoa, coconut, coffee, dates, garlic, ginger, jicama, legumes, mushrooms, nuts, onions, pears, radishes, turnips, sauerkraut, seeds (flax, hemp, pumpkin, sesame, sunflower), shallots, soy, tahini, tea (black, white), whole grains

spotlight on allicin

Allicin is one of garlic's main health components and what gives garlic its distinct odor.  To get the biggest health punch, chop or crush garlic and let it stand 5-10 minutes before cooking.  Allicin has potent anti-bacterial and anti viral activity in the body. Cardiovascular benefits may include lowering of cholesterol and lowering of blood pressure.

Medical Disclaimer

Integrated Spectrum of Health

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