Taste the Rainbow

So, I am here in the Midwest and we just got our first big snow of the season. It's funny how much you love snow UNTIL you become a homeowner. It somehow loses it's allure after that. I remember as a small child that I loved snow so much that my mom could get me out of bed just by telling me that it had snowed - never mind that it was July.

Looking outside today it is striking to see everything covered in white. As beautiful as that is outside, I hope that when it's time to hit the kitchen, your dinner plates aren't void of color too.

Tomorrow will mark the big ONE WEEK point since the launch of Level 10 Day. It has been neat to see this grow as I really didn't have specific expectations for it. While my big "confession" day received the most views (imagine that - proclaim you're making a confession on facebook and 3x the people read your post!), my previous post on nutrition brought the most questions and positive feedback. So today, I'll share some additional thoughts and encouragements on nutrition, specifically adding color to your plate.

Let's be honest, it is easy to get into ruts. Whether you have the same hairstyle from 1991 (let's hope not. I, for one, had an awesome Dorothy Hamill/mushroom cut. Thanks mom!) or you eat the same thing EVERY day, I encourage you to change it up and add some color!

DID YOU KNOW?

People who eat more generous amounts of

fruits and vegetables as part of a healthy diet
are likely to have reduced risk of chronic
diseases, including strokes, type 2 diabetes,
some types of cancer, and perhaps heart
disease and high blood pressure.

My challenge to you today is to eat at least 3-5 different colors in each of your meals the rest of the week. This doesn't have to be hard, but it will require some planning and, perhaps, a few people will need to get over some food phobias. For example, my lunch today was a 6 oz. can of tuna, diced cucumber, diced yellow pepper, and cherry tomatoes mixed with 1 Tb. spicy stoneground mustard, a dash of lemon juice and some dill all mixed together. This meal was the result of not knowing what to do one day for lunch, so I experimented and found a new favorite.


If you need some ideas for fruits and vegetables to help bring color into your meals, here's a list with just a few ideas and a few of the benefits gained from each group:

- Red: (lycopene - reduces the rest of cancer, esp. prostate) red apples, red peppers, tomatoes, strawberries, raspberries, radishes, red cabbage, rhubarb, watermelon, pomegrantes, cherries, beets, red grapes

- Orange/Yellow: (carotenoids - reduces risk of cancer, improves eyesight, rich Vitamin A, helps immune system) oranges, carrots, butternut squash, peaches, yellow pepper, sweet potatoes, pumpkin, pineapple, pears, nectarines, cantaloupe

- Green: (chlorophyll/indoles rich in Vitamin B, helps eyesight, protects against cancer and against birth defects) broccoli, asparagus, green beans, tomatillos, celery, spinach, cucumbers, avocados, zucchini, limes, kiwi, green apples, artichokes

- Blue/Purple: (anthocyanins - antioxidants that protect cells from damage and lower risks for cancer, stroke and heart disease, improved memory and healthy aging) blackberries, blueberries, eggplant, plums, prunes, purple grapes, raisins, figs



Last night, I decided to try a tomatillo. I have had tomatillo sauces, but never an actual tomatillo. I put it in my food processor with 1/2 avocado (good fats there!), cilantro, cherry tomatoes, onion, lime juice and garlic. It was awesome. I make guacamole like this all the time, and the tomatillo gave it a little extra kick and some creaminess. It was awesome. I had it with some tilapia and it was awesome.

So, let's just give this a try. Throw some blackberries, blueberries and raspberries in your oatmeal, have a protein shake with ANY fruits and veggies you love, or cut the pasta, and saute a variety of veggies. Put your chicken and marinara with that. And, hey, be a little adventurous, will you?!  
I am doing this and SO CAN YOU! Make it a Level 10 Day!