Diversify - Eat the Rainbow!

Hello Beloved! Two weeks ago we launched a 5 week journey, exploring how and why we feed our bodies. The first stop along our journey invited us to make a week long meal plan, representative of our current eating practices. At our second stop we reflected on our meal choices and made healthy substitutions. This week's tip and call to action is to DIVERSIFY.

We are complex beings. We love the safety of the familiar and yet our hearts long for adventure. We want to be consistent in our exercise of healthy practices, yet we become bored and dissuaded by the seeming monotony our faithful exercise produces. This week we want to shake things up! 

Diversify your vegetables and fruits by eating the rainbow.

​The wonderful colors in vegetables and fruits represent over 25,000 different phytonutrients which, when consumed, stimulate enzymes that help the body eliminate toxins, boost the immune system, promote healthy oestrogen metabolism, support cardiovascular health and kill off cancer cells. (Amelia Freer, Guide: How to Eat the Rainbow)

Review the lists below and ​make the choice to add 1 fruit and vegetable from every color group to your meal plan for this week. Consider color coding your meal plan and corresponding shopping list to ensure that you've planned to eat the rainbow! If you are just joining us, checkout guidance for meal planning here.

Red
Tomatoes, beetroot, pink grapefruit, watermelon, strawberries, red peppers, raspberries, apples, adzuki and kidney beans, blood oranges, cranberries, cherries, goji berries, grapes, onions, plums, pomegranate, potatoes, radishes, rhubarb, rooibos tea, red rice, red quinoa.

Yellow
Banana, lemon, corn, peppers, pineapple, ginger root, star fruit, squash, yellow chard, corn on the cob, apples, yellow courgettes, honeydew melon, yellow tomatoes.

Orange 
Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes, red lentils, turmeric, oranges, tangerines, peaches, papayas, nectarines, yams, cantaloupe, bell peppers.

Green
Broccoli, Brussels sprouts, cabbage, Chinese cabbage, bok choi, kale, artichoke, asparagus, avocado, bean sprouts, peppers, melon, celery, cucumber, edamame, green beans, green peas, green tea, chard, lettuce, spinach, limes okra, pears, watercress, courgette, olives.

White, brown & beige
Leeks, scallions, garlic, onions, celery, pears, white wine, endive, dates, cauliflower, mushrooms, nuts, ginger, cocoa, coconut, coffee, tahini, tea, sauerkraut, seeds, chickpeas, borlotti and butter beans, hummus.

Blue, indigo & violet
Blackberries, blueberries, blackcurrants, figs, purple grapes, red wine, plums, prunes, raisins, purple broccoli, aubergine, purple potatoes, cabbage, onions, kale, olives, rice, carrots, cauliflower, aubergine.

Source: http://ameliafreer.com/how-to-eat-the-rainbow

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