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From Survive to Thrive
An exploration of potent plants & healing foods from ancient cultures for daily use or as functional medicine.
A FOUNDATIONAL GUIDE TO OPTIMAL HEALTH
superfoods.co.za01
superfoods.co.za01
superfoods.co.za
Plant-Based Nutrition 101 Guide
There are a myriad of reasons why plant-based nutrition has come to the fore even more so over the past decade. Without delving into all the reasons why we’ll focus on a few vital aspects, looking closely at the broad spectrum of nutrients and overall nutrition plants have to offer us, plus how we can access these nutri-ents to optimise our health.
“SICK” INFECTION LEVELThis is when the body has an infection and operates below its normal health baseline. During this phase, the body will typically go through 3 phases:
• Infection• Inflammation• Recovery back to baseline of health
FROM SICK TO SURVIVEYou can support the body through these phases and accelerate recovery with the nutrition necessary for each phase. To boost the recovery process, focus on foods that strengthen the immune system, combat oxidative stress and inflammation. Also, avoid sugars because disease thrives on sugar and acidity.
“SURVIVE” BASELINE HEALTHThis is your normal, day-to-day level of health when you are not sick.During this phase the body operates to keep all systems going and works hard to prevent infections. Gut health is fundamental for maintaining and improving your baseline level of health.
LEVE
L O
F H
EALT
H
LIFETIME
optimal health
baselinehealth line survive
thrive
sickinfection
BOOST YOUR BASELINERaise your baseline level of health well above “survival” by eating a good balance of macronutrients, micronutrients and phytonutrients to strengthen your gut microbiome. Many of these nutrients are harder to come by in your daily diet. You’ll need to source these nutrients specifically from nutrient-dense superfoods and a variety of potent plants that you wouldn’t normally find in fresh produce or supermarkets (see source recommendation in figure: Plant-based Nutrition 101 pyramid).
“THRIVE” OPTIMAL HEALTHThis is when your body is functioning optimally.When your body operates on this level of health it’s not only more resilient to disease, but it recovers faster and operates efficiently to keep all internal, vital systems balanced for improved overall vitality and longevity.
FROM SURVIVE TO THRIVERaise your baseline level of health to “thrive” by adding functional foods to your diet that maintain a healthy gut microbiome and cover all 4 broad-spectrum nutrient bases (macronutrients, micronutrients, phytonutrients and functional, potent medicinal plants) to optimise the body’s functional systems for optimal wellbeing.
superfoods.co.za02
Plant-based Nutrition 101 pyramid
Build your foundation of health with these 3 nutrient bases for good gut health. These foods will build your gut health and boost your baseline level of health from “survive” to “thrive”.
03superfoods.co.za
PLANT-BASED SUPERFOOD PROTEINS for macronutrients
SUPERFOODS & SUPERFRUITS for micronutrients & phytonutrients
POTENT PLANTS
for functional,healing foods
• Vitamins, minerals & omegas (EFAs)• Fibre, prebiotics & probiotics• Antioxidants
• Broad-spectrum nutrition & gut health• Complete alkalising proteins• Good carbohydrates & healthy fats
• Health supplementation• Medicinal use• Recreational use
FUNCTIONAL CHOCOLATESTM for practical & delicious nutritional boosters
• Potent plant enhanced dark superfood chocolate
Your guide to using functional & healing foods
HOW TO USE
Use this as a practical guide to learn how to use potent plants. • Simply find the category on the
outer perimeter of the wheel to see which potent plants could support your needs
• Find the potent plant you’re interested in and discover all the healing benefits it can offer
Whole leaf green tea
extract
Potent antioxidant
L-theanine
Detoxifies &
cleanses
Enhances
concentration
Boosts energy
Boosts
metabolism
MATCH
A
An antioxidant powerhouse of 4 nutrient-dense berries Wholefood vitamin C powder
Potent antiviral
Boosts immunity
Anti-inflammatory
Adaptogenic
mushroom
Com
bats stress
Broad-spectrum immune support
Longevity and vitality tonic
Plant source of vitamin D
Healin
g & resto
rative
Adaptogen
ic plan
ts
Resilien
ce & ad
aptab
ility
Hormone b
alancin
g
Anxiety
& stres
s relief
Adrenal
support
Libido en
hancin
g
Supe
rfru
it sw
eete
ner
(ext
ract
)
Keto
frie
ndly
Dia
betic
sug
ar
alte
rnat
ive
Suga
r fre
e
& lo
w G
I
Com
bats
sug
ar
cra
ving
s
Resp
irato
ry
sup
port
Supp
orts
gut
hea
lth
Ther
apeu
tic p
lant
Rich
in a
ntio
xida
nts,
vita
min
s +
min
eral
s Re
crea
tiona
l or m
edic
inal
use
Nat
ural
cal
mat
ive
Dee
p re
laxa
tion
Pow
erfu
l men
tal s
uppo
rtA
cute
pai
n re
lief
Syne
rgist
ic he
rbal
blen
d
4 ad
apto
geni
c her
bs +
ener
gisin
g m
atch
a
with
kra
tom
Moo
d en
hanc
er
Easy
rela
xatio
n
Pow
erfu
l
men
tal
supp
ort
Uplif
ting
Synerg
istic herb
al blen
d
4 adaptogenic h
erbs +
calming va
lerian root
with kratom
Pain-relievin
g
Deep relaxatio
n
Natural
calmative
Anti-anxie
ty
Ayurvedic bean
Source of 5HTP & L-dopa
Antidepressant
properties
Supports nervous
system
Reduces anxiety
Enhances
libido
& fertility
Potent
mental
support
Full immune bodyguard of 6 medicinal mushrooms
+ longevity herb gynostemma
King of the medicinal
mushroom
sM
odulates
imm
une system
30:1 Concentrate of
camu camu berries
Potent source of
bioavailable
vitamin C
IMMUNITY
REISHI
CHAGA
ASHWAGANDHA
MACA XPRESSO
MO
NK
FRUI
T
RED
KRA
TOM
GRE
EN K
RATO
M
EUPHORIA
RELEASE
MUCUNA BERRY C
CAMU C+
AÇAÍ
Focus mushroom
for cognitive
performance LION’S MANEEnergising adaptogenic
mushroom for endur-
ance & stamina
CORDYCEPS
Antioxidant berry
for skin health
& longevity
ADAPTOGENS
VITAMIN C & MULTIVITAMINS
MEDICINAL MUSHROOMS
CLEANSIN
G
BLOO
D SUG
ARPA
IN &
STR
ESS
RELI
EF
MOOD ENHANCERS & MENTAL HEALTH
ANTIOXIDANTS
Potent Plant Recipe Guide
Peanut Butter Choc Reishi PotionINGREDIENTS250ml hot almond milk2 tsp melted raw cacao butter
(or a small chunk unmelted)1 Tbsp raw cacao powder½ tsp reishi powder1/4 tsp ground cardamoma pinch of nutmeg1 Tbsp pure peanut buttera good pinch of pink Himalayan salt2 tsp pure maple syrup
METHODAdd all ingredients to a blender and blend until smooth. Serve while hot.
Maca XpressoBitesNibble on these melt-in-your-mouth peanut butter chocolate bites with adaptogenic Maca.
AshwagandhaBliss BallsThese easy snacks harness the power of ashwagandha to support your body when it needs a little lift.
Passion Fruit LolliesA delicious way to boost immunity with Berry C
ImmunityHot ChocolateA potent blend of 7 immune-supportive botanicals, paired with cacao.
Immunity Mucuna Hot Chocolate
INGREDIENTS2 C plant-based milk1/3 C coconut milk or coconut cream2 tsp mucuna powder2 tsp Immunity powder2 tsp melted cacao butter1/3 C raw cacao powder1 Tbsp cashew butterpinch of saltsweetener of choice
METHODBlend everything together in a blender. Put into a small saucepan and simmer until warm. Done.
Coconut Frozen Yoghurt
INGREDIENTS2 C plain coconut yoghurt½ C desiccated coconut1 tsp Berry C2 Tbsp freeze-dried blueberries, for serving (optional)
METHODAdd yoghurt, desiccated coconut and Berry C to a mixing bowl and stir to combine. Pour evenly into lolly moulds and set aside in the freezer for 1 hour. Remove from the freezer and gently push wooden sticks into the middle of the moulds and place back into the freezer 6-8 hours or overnight. Once set, remove from the freezer for a few minutes before removing from mould. Sprinkle over some crushed, freeze-dried blueberries and serve. GET RECIPE GET RECIPE GET RECIPE GET RECIPE
Essential Potent Plant thrive guide
Function
anti-anxiety
adaptogenic
alkalising
anti-inflammatory
antioxidants
brain health
colds & flu
concentration
cramps
depression
detoxifying
digestion
energy
fatigue
gut health
hormone balancing
immune support
insomnia
libido
longevity
mental clarity
mental health
muscular aches
pain relief
performance enhancement
recovery
respiratory
restorative
sleep aid
stress relief
upliftment
vitamin C
Pote
nt
Plan
t
Aça
í
Ash
wag
andh
a
Berr
y C
Cam
u C
+
Cha
ga
Cor
dyce
ps
Euph
oria
Imm
unity
Kra
tom
Gre
en
Kra
tom
Red
Lion
’s M
ane
Mac
a X
P
Mat
cha
Mon
k Fr
uit
Muc
una
Reis
hi
Rele
ase
#MyPotentStory GiveawayWin a month’s supply of potent proteins & plants every month!
FOLLOW THE MONTHLY DRAW HERE
STEP 1Go to
superfoods.co.za/my-potent-story
STEP 2Follow the link
to enter & complete the steps
STEP 3Check back end
of each month to see the winner!H
OW
TO
EN
TER
Monthly winnerMy Potent Hamper
worth R1000
Follow steps below to enter & check out our competition
page for updates
superfoods.co.za
@soaringfreesuperfoods
Disclaimer
Soaring Free Superfoods (The Provider) is in no way responsible for any damages or claims arising from the distribution of the aforementioned content and information or for any medical implications or misinterpretations which may result from the sharing of content pertained in this ebook. The Provider is in no way responsible for any problems or defects arising from the use of this ebook, its information, information from superfoods.co.za website and / or any components whatsoever in relation to COVID-19.
The Provider and its affiliations do not claim to be medical practitioners, qualified medical advisers or hold a medical license. All information shared by the Provider should be used in conjunction with the advice and guidance of a qualified medical practitioner.