Every morning, just after I
finish exercising, I speak to 3 women – my mother and my two best friends. Each
of these women inspire me in different ways and I am not even sure they are aware
that they do! We check in with each other and this is part of my morning
routine. Routines and habits (like eating right and exercising) are part of my
everyday life.
This morning’s conversation was
about how colorful our lives are. I began to think how like a rainbow after a
storm, our lives are enriched by our friends and family and the places in which
we live. It is the abundance of energy and light and peace that fills us up. I
never take it for granted that I am truly blessed by all that I have.
So how does this relate
to food and what I do? While I love to see color around me, I believe that we
are what we eat. There is more reason to eat the spectrum of colors than to
wear them! Take a moment to think about what you eat and how it makes you feel. Nutrients and foods are part of a healthy diet. And when you eat a healthy diet, your body reaps the benefits. For example, when you eat fruits, starchy vegetables and whole grains (all of a variety of color) throughout the day you keep your body fueled and your blood sugar level on an even keel. And you're getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
Now, think of the foods and behaviors you associate with a stressed-out lifestyle. Do you see someone who is sleep-deprived, gulping down caffeine and shoveling in fast food while on the run? Stress leads to sleeping less, which leads to reaching for caffeine and sugar for a fix, which is followed by a crash and need for another fix. Add to that skipping regular meals and exercise and maybe using alcohol to unwind. Alcohol and lack of exercise contribute to poor sleep. We know that this way of eating doesn't make us feel good physically or mentally.
Eating a variety of foods, including a rainbow of colored foods in your diet ensures a variety of vitamins, minerals and fiber that promote good health and lower disease risk.
Here are some examples of colorful fruits and veggies:
Red: tomatoes, watermelon, red peppers
Pink: pink grapefruit
Orange or deep yellow: apricots, peaches, oranges, tangerines, sweet potato, carrots, pumpkin, squash, mango, yellow peppers
Dark green: kale and other greens, asparagus, watercress, spinach, broccoli, zucchini, green peppers, edamame
Blue or dark purple: blueberries, cherries, grapes, red wine, plums, cabbage
Black or dark red: black beans, kidney beans
When shopping for food and cooking meals I don’t get stuck on what colors do what. Each color provides various health benefits and no one color is superior to another. It is best to include as many different colors on your plate as you can.
So next time you go to the
market or grab something to eat make certain it’s as colorful as a rainbow!
Yummy Breakfast Oatmeal in a Hurry:
(adapted from Popsugar.com)
INGREDIENTS:
1 large banana, mashed
2 tablespoons peanut butter
1 (50-gram) packet or 1/2 cup of plain, unsweetened instant
oatmeal
Splash of nondairy milk, optional
Ground cinnamon, bananas and berries
DIRECTIONS:
Fully mash a banana in a
mug. Mash in peanut butter until fully combined. Stir in oatmeal. If mixture is
too dry, splash a bit of nondairy milk and continue mixing.
Microwave
for 2 minutes or until oatmeal becomes slightly translucent and the top becomes
spongy and cake like.
Garnish ground
cinnamon, bananas and colorful berries
