Ouch! I am SORE from yesterday’s challenge! Don’t you just love that burn? It reminds me that I’m pushing my body to improve – no pain, no gain! Today’s challenge is a nutritional challenge:
Day 6: Eat a Rainbow
When was the last time you ate a rainbow of fruits and veggies? Blueberries, strawberries, oranges, spinach, carrots etc…. Yum!
Eating a rainbow of foods is great way to ensure you’re getting a variety of vitamins and minerals ” different antioxidants create the different colors in fruits and veggies. Here’s what adding a little color to your plate can do for you:
Yellow/Orange: Sweet potatoes, carrots, pumpkin, mango, corn, and cantaloupe all contain a variety of carotenoids, an antioxidant that reduces your risk of developing cancer. Also high in vitamin A, orange and yellow foods make great post-workout snacks since cartenoids help repair micro tears in well worked muscles.
Green: Vegetables such as kale, spinach, and broccoli are high in lutein, which keeps your vision sharp and clear. Treat your taste buds and your peepers to sautÃƒÆ’Ã‚Â©ed dino kale with pine nuts and currants. It’s a snap to make.
Blue/Purple: Blueberries and blackberries are chock full of anthocyanins, which along with creating the dark hues of these berries also helps maintain flexible bloods vessels and may suppress tumor growth. Go even darker and try some black rice, which is loaded with the antioxidant.
Red: Tomatoes, watermelon, and pink grapefruit are loaded with lycopene, shown to possibly protect against cancer and heart disease. The lycopene in tomatoes can improve the skin’s ability to protect itself against damaging UV rays.
White: Don’t discount the absence of color to mean foods like cauliflower have nothing to offer nutritionally. Like its cruciferous cousin broccoli, cauliflower has cancer-fighting properties. Potatoes are a good source of vitamin C and potassium ” just make sure to eat the brown skin for its fiber content. There’s also some evidence that the sulfur compounds in garlic and onions may ward off stomach and colon cancers. Other white foods, like poached chicken, seafood, reduced-fat cheeses, eggs, and tofu, provide all-important protein.
I started my morning out with my strawberry/blueberry/banana/spinach protein shake, but my rainbow eating won’t end there – I’ve packed carrots, and grapes for my lunch and will have more veggies in my Spanish Rice Wrap for dinner.