The Colors of Wellness

It’s the beginning of the week. You completed your meal prep on Sunday to start your new diet. I say new because it’s your second diet this month. You have followed every diet trend on Instagram and Pinterest and you are still hungry, fatigued, bloated, and no weight loss goals achieved. Have you ever considered eating for wellness and not for weight loss or convenience? Imagine eating for energy to fuel your body and to help prevent disease. Imagine listening to what your body needs and not feeding your body what is trending at the moment. Think about how your body would feel if you intentionally choose foods your body needs and deserves. You wonder if this is possible. Well, I’m here to give you a guide on what colors to look for to help reduce pain, fatigue, constipation, and lower the risk of heart disease, diabetes, and cancer.

Eating for wellness does not need to be boring. In fact, it can be a journey of excitement because you are learning what is best for your body. It is essential you listen to your body to know the changes you need to make. If one of the food choices listed below doesn’t agree with your body, don’t force into you food regimen. There are so many whole food plant based options to incorporate into your diet that will achieve your desire result of wellness.

Eating for wellness does not mean you need to give up all the foods you love. It simply means creating balance. In this case, balance is not 50/50. It is more of an 80/20 rule. Fuel your body with mostly whole plant based foods that provide your body with the nutrients it needs to work for you. Try to find healthy alternatives to the foods you love. If you want a piece of chocolate or a bag of chips, enjoy it at the appropriate portion size. Find a food regimen that is healthy, but more importantly, you can stick with.

Enjoy the Colors of Wellness

Green: Spinach, Peppers, Cabbage, Kale, Asparagus. Green vegetables are full of antioxidants, vitamins (A, C, K), and fiber. Green veggies are great for colon and heart health. I try to incorporate green vegetables in every meal. I include it in my smoothies in the morning; salad base for my lunch; and as a side at dinner. Slowly incorporate these food items into your diet to avoid bloating and to reach your goal of obtaining 2-3 cups of green vegetables a day. Be sure to drink enough water to balance a high fiber diet.

Yellow: Squash, Peppers, Potatoes, Beets. Yellow vegetables are rich in Vitamin A, B, C, E, and K. Vitamin C gives your immune system a boost and gives you the energy needed to tackle you task(s) for the day. While you are feeling a boost of energy, these nutrients are working to protect your body cells from damage and remove toxins from the body.

Brown: Quinoa, Oatmeal, Brown Rice, Barley. Whole grains are a great accessory to any diet. When eaten in moderation, they can help lower risk of hypertension, diabetes, and heart disease. Whole grains offer a great source of fiber, vitamins, and minerals (foliate, zinc, iron, magnesium). Oatmeal is a staple breakfast item for me. I love to top it off with berries.

Purple: Grapes, Berries, Eggplant, Plums, Potatoes. Purple fruits and vegetables are rich in anthocyanins. Experiencing brain fog? These vital components can help with brain health. Being a Nurse Practitioner, wife, and a mom means I need to have effective communication and problem solving skills. It is believed that anthocyanins will help with overall brain health.

Orange: Carrots, Sweet Potatoes, Oranges, Mangos. Orange fruits and vegetables are also rich in antioxidants that can lower cancer risk. These foods are a great source of potassium, Vitamin A, C, and K. These vitamins when consumed in the appropriate portion size can help promote healthy eyes and improve your skin.

Red: Strawberries, Cherries, Tomatoes. Red fruits and vegetables help fight heart disease; reduce inflammation; and are filled with antioxidants. Do you experience joint pain? Swelling? These are common symptoms when the body is experiencing inflammation. Reducing intake of processed foods; decreasing stress levels; exercise; and incorporating these foods can help reduce symptoms of inflammation.

All of these colorful healthy options give a new meaning to “taste the rainbow”. Obtaining wellness does not have to be expensive or difficult. Remember to keep it simple. Find what foods agree with your body, and don’t be afraid to try new foods to keep the journey of wellness interesting.

You Sister in Wellness,

Lauren