Ancient grains Ancient grains are those that have not been altered over time by either primitive crossing techniques or modern genetic modification. Spelt, barley, teff, and millet are all ancient grains.
Antioxidants “Antioxidants” is the name given to several naturally occurring compounds, including vitamins C and E and the mineral selenium. Carotenoids, the compound responsible for the different colors of vegetables, act as antioxidants. Antioxidants are most prized for their ability to protect cells. Helping rid the body of free radicals, antioxidants are credited with helping maintain cellular health and regeneration. If not for antioxidants, cellular damage caused by several kinds of stress would advance quickly and possibly lead to cancer and other diseases.
Best Thrive sources: colorful vegetables, berries, cold-pressed oils.
Biological age Biological age refers to the time that has passed since the body’s most recent round of cellular regeneration. Biological age can be reduced by speeding the regeneration process of the body. Complementary stress such as exercise and high-quality food reduces biological age, while uncomplementary stress and refined foods increase it.
Biological debt Biological debt refers to the state of fatigue the body goes into after energy from stimulation has dissipated. It is often brought about by eating refined sugar or drinking coffee to gain short-term energy.
Celiac disease Celiac disease is the intolerance of gluten-containing foods, such as wheat. A celiac who consumes gluten risks damaging the small intestine.
Electrolytes Electrolytes are salts with electricity conductive properties. Throughout our body tissue, fluid, and blood, electrolytes conduct charges that are essential for muscle contractions, heart beats, fluid regulation, and general nerve function. Chloride, calcium, magnesium, sodium, and potassium are the chief minerals in electrolytes. A diet too low in these minerals can cause muscle cramps and heart palpitations. When too much fluid that does not contain electrolytes is drunk, it can flush out the body’s remaining electrolytes, causing muscle cramping and heart palpitations.
People who lose electrolytes through means other than exercise best replenish their levels by means other than sport drinks, since these drinks also supply unwanted sugar. Diarrhea, vomiting, and other losses in bodily fluid will require electrolyte replenishment. Eating dulse is a good way to replenish them.
Best Thrive sources: seaweed (especially dulse), citrus fruit, sport drinks (recipes begin here).
Empty food Sometimes referred to as empty calories, this term is usually assigned to foods that are heavily processed or refined. With little if any nutritional value, such foods still retain their calories and usually starch and sugar, which can lead to quick weight gain and a feeling of never being satisfied.
Essential fatty acids See Appendix, here.
Fatty acids The difference between fatty acids and essential fatty acids is that the body is able to produce fatty acids, while essential fatty acids must come from food sources. (See Essential Fatty Acids in Appendix, here.)
Free radicals Damaging compounds that alter cell membranes and can adversely affect our DNA, free radicals are not something we want too many of. Occurring naturally in the body, free radicals are produced on a daily basis in small amounts. However, as stress increases, so too does the production of free radicals. If stress is allowed to persist in the body for an extended period, the damage done by free radicals can be significant; it has been linked to cancer and other serious diseases. Free radicals have also been shown to cause premature signs of aging when allowed to remain in the system. A reduction of stress through better nutrition is one way to combat free radical production. Specifically, antioxidants help rid the body of free radicals, by helping it excrete them in urine and sweat.
Fructose Also known as fruit sugar, fructose is naturally occurring in most fruits. Since it is very sweet, it is often extracted from fruits to sweeten other foods.
Glucose Glucose is a form of simple carbohydrate and is the primary sugar found in the blood.
Best Thrive source: dates.
Lignans Lignans are plant-derived compounds that combine with others to fabricate the cell wall of the plant. Lignans are regarded as one of the best compounds to help protect against cancer and reduce cholesterol levels. Upon consumption of lignan-rich foods, friendly bacteria convert lignans to mammalian lignan, releasing their therapeutic attributes in the body.
Best Thrive sources: flaxseeds, pumpkin seeds, sesame seeds.
Net gain Net gain is the term I use to refer to the usable nutrition the body is left with once food is digested and assimilated. The more the body must work to digest food, the more energy will be lost, mostly to heat, sometimes leaving the body with a net loss.
Nutrient dense Also referred to as nutrient-rich, nutrient-dense foods are those that are unrefined and, as such, packed with nutrition. Some foods are inherently more nutrient dense than others; those with high levels of antioxidants and an abundance of vitamins and minerals are said to be nutrient dense.
One-step nutrition One-step nutrition is a term I have assigned to foods that contain a form of nutrients that can be directly used by the body, without having to be broken down first. For example, simple carbohydrate found in fruit can be directly used by the body for energy, with a high rate of efficiency. Amino acids and essential fatty acids are other examples of one-step nutrition. Each time nutrients are altered by the body so that it can make use of them, energy is lost.
Phytonutrient Also referred to as a phytochemical, a phytonutrient is a plant compound that, by boosting the immune system, offers health benefits independent of merely its nutritional value. Classified as a micronutrient, phytonutrients are not essential for life, but they can help improve vitality and, in turn, quality of life.
Best Thrive sources: vegetables, seeds, fruit, nuts, green tea, yerba maté, rooibos.
Primary-source foods Crops that have been grown for direct consumption are primary-source foods. Animals that are raised for food or for their products, such as milk or eggs, are secondary-source foods. They consume primary-source foods, and then humans eat them. An extra step is added when secondary rather than primary foods are consumed, requiring more energy to be used and lost.
Probiotic Probiotic is a Greek word meaning “for life.” Known as “good” bacteria, probiotics support beneficial intestinal flora. Maintaining good intestinal flora will help the body digest, process, and utilize complex carbohydrates and protein. The regular consumption of probiotics increases the bioavailability of minerals, especially calcium.
Recalibrate The altering of one or more of the body’s senses, recalibration is required when trying to reduce the amount of stimuli needed to gain energy. It is used to change the body’s “perception” of food. When stimulating food is eliminated from the diet, the body will be able to gain energy from natural, whole foods and therefore have no need for unhealthy stimulating foods.
Simple carbohydrate Also known as simple sugar, simple carbohydrate is prevalent in most fruits. The body’s most usable and therefore first choice for fuel, simple carbohydrate is necessary for both mental and physical activity. If the body is not fed foods that contain simple carbohydrate, it will have to convert complex carbohydrates, but that takes extra work and so is not a good use of energy.
Glucose and fructose, the primary components of simple carbohydrate, are the best fuel in that they are already in a form the body can utilize. Plus, digestive enzymes are able to break them down more efficiently than they can complex carbohydrate.
Best Thrive sources: fruit of all kinds.
Sterols Sterols are steroid-like compounds found in both plants and animals. Plant sterols have the ability to lower cholesterol and have been recognized as beneficial to heart health and in the fight against cardiovascular disease. All the major sources of plant sterols are plentiful in the Thrive Diet.
Best Thrive sources: vegetables, legumes, fruit, nuts, seeds, and seed oils, particularly hemp, flaxseed, and pumpkin.
Trace minerals Also known as microminerals, trace minerals have several important functions in the body that add up to optimal health. As the name suggests, these minerals are needed only in trace amounts, and a diet rich in a variety of foods will ensure their inclusion.
Best Thrive sources: most foods to some degree, but especially seaweed, yerba maté, maca, green tea.
Trans fats Also known as trans-fatty acids, these are a form of fat produced by heating oils to high temperature, thus altering their chemical composition and making these fats difficult for the body to process. They also inhibit the body’s ability to efficiently burn healthy fats as fuel.
Whole foods Foods that have not had any part removed during processing are known as whole foods. The term whole food is also used to refer to foods that are simply in their natural state, such as fresh raw fruit and vegetables.