Glossary of Terms

Antioxidants: they are substances that help protect your body against damaging, unstable molecules called free radicals. These health promoting molecules are abundant in plant based foods including fruits, vegetables, whole grains, herbs, spices, nuts, seeds, cocoa and tea.

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Bone Broth: (see also Collagen Protein) There’s a reason chicken soup is known as an ultimate healing remedy especially in the cold winter season. Also known as “stock”, this healing broth during the simmering process releases collagen, glycine, glutamine and a variety of minerals that help support the immune system and gut healing. To receive the most benefit, it’s best to make it yourself as some of the store bought products contain flavorings and even MSG. If you are looking for an easier option, there are protein powders made with bone broth. There have been bone broth stores that have popped up that offer delicious varieties of broth. Some add ginger and other spices which is perfect in the cold weather. When I have time, I like to make a soup and freeze some of the broth to use as needed. 

 

 

 

 

Clarified Butter: (also see Ghee) Similar to ghee only it’s not heated as long as ghee. Both have been heated to remove the milk solids and water and ghee is then heated longer resulting in more of a nutty butter flavor

Clean Eating: It’s eating whole foods that are real, unrefined, organic and free of gmo’s, hormones, antibiotics, chemicals and artificial additives so that you’re nourishing your body with higher vibrational foods to support optimal and vibrant health. Clean eating is not a diet – it’s a lifestyle which allows you to enjoy a variety of foods without feeling deprived. I’m a big fan and eat like this because it allows me to be flexible and eat according to what my body needs… and because I’ve got a big sweet tooth and can enjoy healthier sweets so I don’t feel deprived or guilty about enjoying what I love.

Collagen Protein: (see also Bone Broth) A protein that is a building block for glowing skin, healthy bones and flexible joints. Our body makes it but production starts to slow down as we age. It’s become widely used as an anti-aging supplement for the body and in skin care products. It’s present in some foods such as bone broth and egg yolks. It’s also available in supplement and powdered form so it’s easy to incorporate into juices, shakes and soups.

Elimination Diet: This is an eating plan that removes some foods that are suspect of causing symptoms such as bloating, headaches or skin issues. The idea is that you remove them for a period of time (usually 2-3 weeks) and slowly reintroduce them back one at a time to track any symptoms. You’re able to see and track how certain foods make you feel. Some common foods removed during this process are gluten, dairy, soy, corn, eggs, peanuts and refined sugar or artificial sweeteners. 

 

Flexitarian: Also called a semi vegetarian diet, a flexitarian plan is becoming more popular. It’s primarily a plant based diet but includes some animal products in smaller quantities.. It’s a way to reduce animal consumption. You may have even heard the term “meatless mondays”. It’s not as strict of a plan which could be why more people are eating this way.

Food Sensitivities: This is where your body is sensitive or “reacting” to a food and causing symptoms. Symptoms can vary depending on the person but can include bloating, stomach aches, sore throat, skin reactions, headaches, runny nose or sinus issues. For me, my throat will get scratchy when I’ve eaten something my body doesn’t like. If you suspect you have some sensitivities, find a local practitioner who can help or try giving up the food for a week and see how you feel. (see also Elimination Diet)

Ghee: (see also Clarified Butter) It’s butter that’s been heated to remove the milk solids and water which makes it an option for those who are sensitive or intolerant to lactose or casein. It’s used a lot for cooking because of it’s high smoke point. It’s also high in health promoting fat soluble vitamins such as CLA and butyrate which have been shown to help with fat loss and inflammation.

Gluten Free: This means that you’re eating foods that don’t contain gluten which is a protein found in wheat, rye, barley and triticale. It’s followed by those who have celiac disease or are intolerant to gluten. Then there are those who don’t have an official diagnosis but choose to not eat it because they’re looking to feel better and lose weight… or it’s been recommended to them if they have an inflammatory health condition. It’s hidden in a lot of foods so you really need to read food labels carefully if you’re trying to avoid it.

GMO’s: (See also Non-GMO) This stands for genetically modified organism and means that an organism has had its DNA altered in a laboratory and no longer comes from nature. Corn, soy, papaya and canola are some examples of crops that are genetically modified.

Grain Free: This is where your eating plan doesn’t include any grains such as wheat, rye, barley, rice, corn, millet, oats or spelt. It can be used for various reasons such as gut or inflammation issues, to help support heart health and cholesterol or to curb food cravings. If you’re wondering what flours are used for baking on a grain free eating plan, coconut flour, almond flour and cassava flour make delicious replacements. 

Grass Fed: Grass fed beef and butter have become popular terms. This means that the animal had a diet of grass and not corn or soy. It’s higher in nutrients and a fatty acid called CLA which has been shown to help with inflammation, fat loss and blood sugar.

High Vibrational Foods: These are foods that are alive, healthy and nutrient dense which help elevate your consciousness and support mind, body and spirit. HIgh vibration means having more light and the more higher quality foods we can buy, the higher the vibration will be. Some high vibrational foods are fruits, vegetables, nuts and seeds and some low vibration foods are processed foods, refined sugar and unhealthy fats.

Intermittent Fasting: This is where you eat your food for the day during a specific window of time, usually between 8-12 hours. The idea is that while you’re fasting, you’re giving your body time to heal and repair. Studies show it can help with weight and fat loss, stabilizing blood sugar and with brain health. An example is if you’re eating within a 10 hour window, it means you can eat your meals between 8am-6pm or 10am-8pm or a time frame that works for you. You’d have your first meal in the morning, lets say 8am, stop eating by 6pm and fast til 8am.

Keto Diet: This is a low carb, high fat eating plan that aims to bring your body into ketosis so it’s burning fat for fuel instead of sugar. It can provide support for those with metabolic or insulin-related conditions or those looking to lose weight. It’s not easy to stick to long term so there are variations that have been adopted.

Matcha Tea: This is a beautiful powdered form of green tea that is loaded with antioxidants and health benefits including boosting your metabolism, fighting free radicals, and supporting healthy blood sugar. It contains L-theanine which is an amino acid that gives you a calm focused energy so you end up with this energy boost without the crash. I’m a hardcore matcha lover and look forward to my tea time everyday!

Mediterranean Diet: This is a way of eating that focuses on fresh fruit and veggies, herbs, whole grains, fish and healthy fats such as olive oil, nuts and seeds. It’s been shown to have many health benefits including supporting heart health, brain health and increased longevity.

Mindful Eating: This where you aim to eat your meals without distractions such as the tv or phone so that you’re focused on chewing and tasting your food. It’s also about eating nourishing foods, listening to your body for signals that you’re full and when possible, enjoying a meal with others.

Non-Gmo: (See also GMO’s.) This means that a food hasn’t been grown or made with genetically modified ingredients. There’s an organization called The Non-GMO Project that uses 3rd party verification to show that a food product is free from gmo’s. Once a product is verified that they’re free from gmo’s, they can put the non-gmo project label on the product package to let consumers know they’ve been tested. I personally look for the label and try to support companies who are conscious about the quality of ingredients they choose.

Omega 3 Fatty Acids: These fatty acids cannot be made by the body so it’s essential that we are getting them in our diet. There are 2 types present in fish, EPA and DHA and a type present in plants called ALA. They’ve been shown to help reduce inflammation, heart disease risk and triglyceride levels. You can also take them in supplement form but make sure they’ve been tested to show they don’t contain impurities such as heavy metals.

Organic: These are foods that are produced without pesticides, synthetic chemicals, gmo’s or hormones and antibiotics for livestock. These foods are produced using natural substances that support the environment and leave you with less toxic residue and increased nutrients in the food. Organic foods are more expensive because of the increased costs with these natural farming practices. I try to buy organic as much as I can and use the guides put out every year by the Environmental Working Group (EWG). These guides show you which foods have the most pesticide residue and which have the least. They’re called The Dirty Dozen and Clean 15.

Paleo: A way of eating that focuses on foods our ancestors ate and is free from processed foods, grains and refined sugars. It focuses on eating high quality meat, fish, eggs, fruits, vegetables, nuts, seeds and healthy fats.

Pescatarian Diet: (see Vegetarian)

Plant based: This is a whole foods, plant based diet focusing on fresh fruits and veggies, nuts, seeds, beans, whole grains and healthy fats. It doesn’t exclude all animal products although the emphasis is primarily on plant based foods. The addition of animal products is more of a personal choice as some decide to include them and others not. It’s a more flexible plan that allows you to reap the health benefits and still enjoy a variety of foods.

Raw Foods: They are foods that are enjoyed in their raw, uncooked state or haven’t been heated over 118 degrees. The intention is that you end up with more enzymes, vitamins and minerals in the food. The raw food diet consists primarily of raw, uncooked and unprocessed foods such as fruits, vegetables, nuts, seeds and soaked grains and legumes. This diet is primarily plant based but are variations that include some animal products.

Self Care: It’s a practice that focuses on your personal well being and happiness. It’s about taking some time for yourself to nourish and recharge even if you only have a few minutes. It could mean taking some alone time, connecting with a cherished friend, taking a walk, enjoying your tea, reading a book or magazine, listening to music, treating yourself to a massage or facial, trying a new recipe, setting some boundaries, starting a gratitude journal or exercise program that you like. No matter what’s going on, I always try to find a moment to enjoy my tea and find things I’m appreciative of.

Semi-Vegetarian Diet: See flexitarian

Superfoods: these are foods that are high in nutrients that are health promoting and energy boosting. Some popular superfoods are wild salmon, blueberries, walnuts, matcha green tea, fresh pomegranate, kale, sweet potatoes and super dark chocolate. The focus is on consuming these superfoods as much as possible in an unprocessed form so that you’ll receive the most health benefits. Although “superfood” isn’t a technical term, I incorporate a lot of them into my diet and love how they make me feel. Matcha tea is one of my absolute favorites.

Vegetarian: This is where your diet is primarily plant based but includes some animal products such as eggs and dairy. There are variations as far as what animal products are included. For example, a lacto-ovo vegetarian diet includes eggs and dairy products and excludes meat, poultry and fish. A lacto-vegetarian diet includes dairy products and excludes meat, poultry, fish and eggs. A ovo-vegetarian diet includes eggs and excludes meat, poultry, fish and dairy. A pescatarian diet includes fish, plant based foods, dairy, eggs and excludes meat and poultry.

Vegan: (see also Plant Based) This is where your diet is fully plant based and contains no animal products whatsoever such as meat, poultry, fish, eggs, dairy, honey or foods containing any of these products.

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