Hey Sparkle Squad,
It’s your favorite Holistic Health School student here, and I want to share one of my favorite health coach lessons so far.
This small hack is a game changer that will have you feeling and looking your best. Eating the rainbow. Seems simple right?
You may be thinking you do eat fruits and veggies? And I am sure you do. But do you find yourself gravitating towards the same ones over and over? You know how to prepare them and you know you like them? So you choose to hit the easy button? Not anymore my friend. After this email I hope you are motivated to try to get allll the color on your plates.
Why Dive into the Rainbow?
Diving into the rainbow isn’t just about adding color to your plate or creating an Instagram-worthy food photo, it is a powerhouse of nutrition!
It’s about unleashing a whole army of benefits! Reduced disease risk, gut-health VIP access, a dance party of variety in your diet, and a nutrient-packed extravaganza – we’re talking the full package, ladies!
Brighten That Plate Like a Pro!
Now, let’s get practical. Filling your plate with the rainbow isn’t about ditching carbs, fats, or protein – it’s about creating a party of phytonutrients and adding fiber which we all need.It is an easy way to flood your system with all the good stuff it needs. And these fruits and veggies are nature’s medicine! Hello, oranges are in season during cold and flu season for a reason.
Try these tips to up your plant-powered game:
1. Color: Start by incorporating at least two or three different colored fruits and veggies at each meal and one at every snack. Trust me, a sprinkle of several colors beats a pint of blueberries any day. (although I never turn down a good blueberry moment)
2. Start Small: Make changes that are manageable and sustainable. Crowd out other options by letting that rainbow take center stage. No need to eat every color every day, but aim for a weekly color goal. I will share more of my tips for how to do that below.
3. Switch It Up: Get adventurous in the produce aisle. Swap orange carrots for purple, dive into purple cauliflower – variety is the spice of life! And some of those other veggies are not only delicious but they are like literal beautiful art. And hey, cooking methods matter – sometimes veggies shine brighter when they’re cooked!
4. Don’t Do It Alone: Trying new foods can be a rollercoaster. Ask questions, explore the grocery store like a boss, hit up farmers’ markets, or join a produce delivery box. And let’s not forget – recipes are your new BFFs! Hello Pinterest
Get Inspired with my Rainbow Heart Chart: 🌈
In order to make sure I am getting at least one but usually a few (esp. green) of each color and grocery list. I created a list in the notes on my phone. I put an emoji heart in all the colors of the rainbow and use that to make my list. I kind of brainstorm before I go but then I also use it to guide me once I get to the store.
Here are some examples but there are sooooo many others. Try to gravitate towards seasonal options as well as what’s on sale that week. There is nothing wrong with being a rainbow lover on a budget, especially in this economy. LOL!
Red
Tomatoes: Bursting with lycopene, great for heart health.
Strawberries: Packed with antioxidants and a sweet treat.
Orange
Carrots: Crunchy and loaded with beta-carotene for glowing skin.
Oranges: A citrusy delight rich in vitamin C.
Yellow
Bell Peppers: Not just vibrant but high in vitamin C.
Pineapple: Sweet and juicy, bringing tropical vibes.
Green
Spinach: A leafy green powerhouse full of iron and folate.
Broccoli: Crunchy and packed with vitamins, especially vitamin K.
Blue:
Blueberries: Tiny but mighty with antioxidants.
Blackberries: Dark and delicious, loaded with vitamins.
Purple:
Grapes: Sweet, juicy, and rich in resveratrol.
Purple Sweet Potato: Loaded with fiber and vitamin C
And because I believe it should be in the rainbow…
Pink:
Watermelon: Hydration: has high water content, contributing to overall hydration.
Pink Grapefruit: Loaded with vitamin C, supporting the immune system.
I hope this inspires you to get that rainbow in. Trust me your gut, skin and body in general will thank you!
