Welcome to Integrated Spectrum of Health October Edition!
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 Integrative Medicine Micro practice will be opening. I will be offering a fusion of functional medicine, food and spirit™ and conventional healing modalities. Details will be forthcoming and wanted to share my 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. This fall, I will be creating content to share through newsletters, educational online courses and community connection.
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)
Eat the Rainbow Phytonutrients 101
compounds found in fruits and vegetables
responsible for color, tastes and smells of fruits and vegetables
protects plants from pests and environmental stressors and benefit the human body in similar ways
Color Packs a Powerful Punch of Health Reduces inflammation
The body converts beta-carotene into Vitamin A, which has many functions in the body. 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!
lutein, rutin, zeaxanthin
apple, asian pears, banana, bell peppers, corn, ginger root, lemon, millet, pineapple, potatoes, starfruit, succotash, summer squash
A yellow antioxidant that belongs to the carotenoid family. Lutein 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. Lutein is best absorbed when cooked and eaten with fat. Steam yellow bell peppers and summer squash drizzled with hemp oil or ghee.
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 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!
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. 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.
bell pepper, blue and black berries, boysenberries, huckleberries, cabbage, carrots, cauliflower, eggplant, figs, grapes, kale, olives, plums, potatoes, prunes, raisins
Resveratrol is found in red wine, purple berries and the skin of grapes. A potent antioxidant, with cardiovascular and brain heath benefits. It helps the lowering of blood pressure, by supporting production of nitric oxide, a substance that relaxes blood vessels. Its anti-inflammatory effect support brain health. Some studies suggest it may interfere with protein fragments called beta-amyloids, which produce the plaques that are a hallmark of Alzheimer’s disease.
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 cholesterol and lowering blood pressure.