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Eat the Rainbow! 🌈

I talk a lot about eating the rainbow with my clients - why? It's the the easiest way to make sure you get a variety of nutrients, plenty of fiber, have more energy, feel better and have better digestion, not to mention its a lot of fun! It's so easy, in fact, in school I even created a program for grade school kids on how to eat more plants which included a rainbow chart. If kids can do it - so can you!


Each color brings unique nutrients, so shoot to get at least a new color every day or the whole rainbow each day, whatever works for you. It’s good to know most plants also provide fiber and antioxidants to support better gut health and overall immunity so you can't go wrong with any of the choices on this list!

❤️ Red

These foods are packed with Vitamin A (beta carotene), vitamin C, manganese for eye and heart health and often have lycopene which may help fight cancer

Where to get them? Beets, tomatoes, bell peppers, raspberries, strawberries, rhubarb, apples, cherries


🧡 Orange

These foods are superstars known for their vitamin C, vitamin A and folate, calcium, potassium, and thiamine for immune health and eye health. Pair these with iron rich foods for better absorption

Where to get them? Oranges (duh), sweet potatoes, carrots, pumpkins, nectarines, peaches, bell peppers


💛 Yellow

Packed with B6 and potassium these fruits and veggies can help with muscle cramping and digestion and they're also rich in magnesium and vitamin A

Where to get them? Bananas, lemons, summer squash, bell peppers


💚 Green

Green veggies and fruit are a must have in any rainbow diet. They are packed with antioxidants, vitamin K, magnesium, nitrates, calcium and folate, essential for immune, cell and heart health

Where to get them? Leafy greens, celery, cucumber, broccoli, green beans, bok choy, asparagus


💙 Blue

Some of the prettiest, blue plants are rich in manganese and vitamins C and K for supporting immune support and bone health

Where to get them? Blueberries, blackberries, grapes, elderberries, blue cauliflower and carrots


💜Purple

Be a purple plant eater! These are packed with potassium, B vitamins and vitamin C, antioxidants to support healthy cholesterol and blood pressure. The purple color also means anthocyanins which help protect blood vessels and helps protect collagen

Where to get them? Plums, eggplants, grapes, cabbage


⚪️ White - Yes, white is in the plant rainbow :) These guys are full of riboflavin, vitamin C, vitamin D and selenium for inflammation. They also contain allicin, a compound that helps protect against heart disease and lowers LDL and increases HDL cholesterol.

Where to get them? Garlic, onion, cauliflower, leeks

It can be hard to find some of these in the winter, depending on where you are but, remember, canned and frozen foods are just as nutritious as their fresh counterparts, so make sure to hit up the frozen aisle too!


Can you get some added color in your diet? What color will you get today? Which one is your favorite?



How to Eat More Plants

Ok, everyone can eat more plants. Yes, you. And maybe even me.


Why should you eat more plants? Well, for starters, whether you follow a plant-based diet or not, eating more vegetables, fruits, grains, and nuts can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of digestive problems, help balance blood sugar, reduce the risk of depression and stabilize weight. Are you sold yet?


Let's have a quick reality check, shall we?


The USDA recommends 5-9 servings of fruit and vegetables per day. Think you're getting there? You probably aren't. On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily.


What is exactly is a serving? Here are some examples.


Alright, before you start thinking this is overwhelming, here are some easy ways to incorporate more plants throughout your day that you might not have thought of.


Veggies with breakfast - Yah, just trust me

  • Add shredded zucchini, carrot, or cauliflower rice in oatmeal - add some cinnamon and you wont notice I promise

  • Veggie omelet or tofu scramble (seriously, throw anything you want in here)

  • Breakfast Salad (check these out!)


Plants + Dip - It still counts even if you cover it in dip

  • Especially in summer - consider this a no heat dinner

  • Any fruit + nut/granola/seed butter

  • Any fruit + plant-based yogurt + cinnamon or cardamom


Smoothies- this one is a super-easy way to pack in a lot

  • Add frozen cauliflower rice or broccoli - you won't even know they are there

  • All the fruit (banana, berry, frozen mango & pineapple)

  • Leafy Greens - spinach is pretty neutral if you're hesitant about flavor


Veggie Swaps - No I don't think cauliflower = rice

  • Maybe try adding cauliflower rice to your regular rice

  • Try kale or cauliflower gnocchi

  • Veggie zoodles (zucchini, sweet potato or carrot)


Just add more - what are you already eating that could use more veggies?

  • Add zucchini, sauteed spinach + onion to your pasta or lasagna

  • Sneak it into sauces (see my spinach pesto)

  • Snacking on veggies? Try something new or add more to your salad or roast something new


Swap Grains - Yes grains are plants but try eating them whole versus processed

  • Yes grains are plants but try eating them whole versus processed

  • Oatmeal or quinoa porridge for breakfast

  • Brown rice for dinner


Plant Fats - Plant-based fats have a lot of benefits compared to saturated animal fats

  • Add nut butter instead of butter

  • Throw hemp seeds and flax in your oatmeal and smoothies

  • Make some chia pudding - and better yet - top it with some fruit!



So there you go - now you have no excuse to not get at least one more serving of plants in your diet, starting tomorrow.


Shoot me a message if you need any help with figuring out a way to make this happen - I'd love to work with you!


Natural Ways to Increase Energy

Vitamins don’t give you energy. *Mic Drop*



What?!? Did you know that?! Yeah, your body is able to generate energy from calories, and vitamins + minerals don’t have them. We often see wellness drinks and products promising better energy from vitamins & supplements which can be slightly misleading. The best way to have sustained energy is to nourish and support your body from within.


What DO vitamins do? Cells run on something called ATP which is created from glucose in food and vitamins can support metabolic pathways to help your body produce energy more efficiently, but if you aren’t lacking in these vitamins, taking more won’t help. If your diet is not providing sufficient nutrients, giving these pathways a boost can mean you feel better, sleep better, reduce stress on the body, improve mental clarity or nutrient absorption all of which can improve your natural energy.


What is a good place to start? You can incorporate healthy practices like drinking more water, getting sunshine & movement every day, and eating a diet rich in fruits and veggies and other whole foods, but if you’re already doing this, what can you do to take it to the next level if you’re feeling less than your best self.


  • Vitamin B12 - This is the most commonly thought of vitamin for energy. This vitamin helps your body effectively transform food into energy that cells can use and keep nerves & cells healthy, helping avoid fatigue. There is no evidence that those who consume enough B12 would benefit from additional supplementation though, just something to consider if following a plant-based diet or one low in B12 foods.

  • Iron - Iron is responsible for helping red blood cells carry oxygen to important tissue - without this, cells aren’t able to do their job and can leave you feeling fatigued, short of breath, or weak. *DO not start iron supplementation without first checking your levels with a doctor (2)

  • Vitamin D- Vitamin D deficiency can affect your immune system and make you feel run down not to mention be a cause of chronic fatigue. People that do not get enough vitamin D from food or live in areas where they don't receive enough sunlight throughout the winter are at risk for deficiency.

  • CoQ10 - this powerhouse is found in all the cells in the body, but concentrated in the heart, kidney and liver. Your cells use this to make energy and protect against damage, so without enough, cells can’t create enough energy which leads to fatigue

  • Ashwagandha - An Ayurvedic herb that works by enhancing your body’s resilience to physical and mental stress which can inhibit your energy levels. It’s thought to improve mental fatigue & stress, and also alleviate fatigue associated with exercise. (4)

  • Rhodiola - This herb may help enhance performance and ease mental fatigue and help your body recover faster. (5)


All of these options can help if they address your specific issue but if you feel unnecessarily tired all the time, it’s a good idea to check in with your doc to rule out anything else going on. If you’re mostly a healthy person, take a look at your diet, sleep and movement habits and see where you can make some changes first.

Have you tried any of these supplements? How are your energy levels?



*For Educational and Informational Purposes Only. I am not a doctor and any recommendation is not intended to diagnose, treat, cure, or prevent any disease. Make sure to consult your doctor before starting any new supplements.*


Resources:

3) https://pubmed.ncbi.nlm.nih.gov/25210673/

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