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

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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.

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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”.

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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

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@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.