Are You Eating Enough Colour?

Are you Eating Enough Colour

We’ve all heard the phrase “eat your greens”.  But, what we should really be eating is the rainbow.  Phytonutrients come in all different colours—green, yellow-orange, red, blue-purple, and white.  Different colours contain different compounds.  Each of which have unique healing properties.  In order to promote good health eating a variety of colours is crucial.



What Are Phytonutrients?

The term “Phytonutrients” refers to the several thousand healthful, non-nutritive compounds found in plants. These compounds are referred to as “non-nutritive” because they do not supply calories like proteins, carbohydrates, or fats do.

Despite this, they benefit the body in several ways.  Studies show that people who eat more plant foods have reduced risk of chronic diseases such as diabetes, heart disease, and cancer.

In the plant itself, phytonutrients provide many functions.  They protect the plant from pests and environmental stressors, and impart colour and distinctive tastes and smells.

In the human body, phytonutrients;
  • Stimulate enzymes that help the body get rid of toxins
  • Boost the immune system
  • Improve cardiovascular health
  • Promote healthy estrogen metabolism
  • Stimulate the death of cancer cells

This is all pretty powerful stuff!

The Impact Of ‘Colour’

Organic fruits and vegetables are rich sources of phytonutrients.  Same with legumes, herbs/spices, nuts/seeds, and teas.  Aiming for one to two of each colour per day is a healthy goal to strive for.

Darker-coloured plants are generally higher in phytonutrients.  However, fruits and veggies from the white family do have potent contributions to make.

What Do The Different Colours Mean?

Red foods contain phytonutrients that may help reduce the risk of certain cancers and protect the brain, heart, liver, and immune system.

Examples of red foods:
  • Beets
  • Bell pepper
  • Blood oranges
  • Cranberries
  • Cherries
  • Grapefruit (pink)
  • Goji berries
  • Grapes
  • Onions
  • Plums
  • Pomegranate

Orange foods help protect the immune system, eyes, and skin.  They also reduce the risk of cancer and heart disease.

Examples of orange foods:
  • Apricots
  • Bell pepper
  • Cantaloupe
  • Carrots
  • Mango
  • Nectarine
  • Orange
  • Papaya

Yellow foods are beneficial because they contain compounds that are anti-cancer and anti-inflammatory.  They protect the brain, heart and vasculature.  In addition to your eyes, and skin.

Examples of yellow foods:
  • Apples
  • Asian Pears
  • Bananas
  • Bell Peppers
  • Star Fruit
  • Squash

Green foods contain compounds that are anti-cancer and anti-inflammatory.  They too protect the brain, heart and vasculature, liver, and skin.  In addition, green foods that help with liver function also help balance hormones.

Examples of green foods:
  • Avocados
  • Asparagus
  • Green Apples
  • Bell Peppers
  • Bean Sprouts
  • Bok Choy
  • Broccoli
  • Zucchini
  • Okra
  • Cabbage
  • Celery
  • Spinach
  • Kale
  • Cucumbers

Blue/Purple/Black foods contain compounds that are anti-cancer and anti-inflammatory.  They too protect the brain, and heart and vasculature.  It’s interesting to note that out of all the colours, this is the category that most people eat the least of.

Too little blue/purple can result in issues with the brain.  This is because these foods protect the brain from damage.  In addition they also promote healthy cognition and memory.
Examples of blue/purple/black foods:
  • Berries
  • Eggplants
  • Figs
  • Plums
  • Prunes
  • Raisins

White/Tan/Brown foods – When thinking of white/tan/brown foods, processed foods may come to mind.  Foods such as;

  • Bagels
  • Cereals
  • Breads
  • Pastas
  • Cakes
  • Cookies
  • Crackers

Avoid those and focus on foods that are beneficial to your health such as;

  • Nuts
  • Fruits
  • Vegetables
  • Legumes
  • Spices
  • Seeds

The compounds in these earthy coloured foods are anti-cancer and anti-inflammatory.  Additionally, like green foods, there are certain compounds that can assist with liver and hormone health.

Examples of white/tan/brown foods:
  • Ginger
  • Apples
  • Cacao
  • Onions
  • Garlic
  • Coffee
  • Coconut
  • Dates
  • Mushrooms
  • Nuts
  • Beans
  • Tea

Eating by Colour

Easy Ways To Eat Your Colours

Start by observing the colours you eat.  Humans are creatures of habit.  As such we generally tend to eat the same foods over and over again.  This does our body a disservice.

In order to get more phytonutrients into your diet, you are going to have to mix things up!   It has been estimated that 80% of people are missing one or more of the phytonutrient colours in their diet.  Which sounds likely when you think that most people stick to eating processed foods that are brown, yellow, or white.

Think of a typical breakfast menu – waffles, pancakes, ready-to-eat cereal, sausage, and eggs.  This doesn’t provide very many phytonutrients now, does it?  Opting for a fruit smoothie with blueberries, peaches, raspberries and spinach would be way more beneficial. There’s four of the seven colours done for the day.

Click here for “Breakfast On The Go – Mixed Berry Smoothie” recipe.

Note: When implementing this way of eating, keep in mind that fruits contain sugar.  Even though it’s a natural form of sugar, fruits can still spike insulin levels.  As such, be sure to load your cart with heaps of colourful vegetables and just a few fruit.

Click here to read, “Is It Time To Stop Eating Fruit?”

Simple Ways To Jump Start A Phytonutrient Diet

First, make it your goal to try one new plant food (fruit, vegetable, nut, seed or legume) per week.  Explore ethnic stores for greater variety.  Second, stock up on organic frozen vegetables for easy cooking or organic berries as they tend to retain their phytonutrients well.  Third, keep fruits and vegetables where you can see them.  This will help you to remember to eat them.

Next, keep a bowl or container of fresh cut vegetables on the top shelf of refrigerator.  Always within easy reach.  If you must eat something sweet after dinner, choose a fruit for dessert (fruit kabobs, berry compotes, fruit salads, etc.)  Have dishes with lots of vegetable variety (e.g., soups, stir-fry).

Try and choose darker vegetables over lighter to maximize nutrient content.  Make the switch from mashed white potatoes to sliced carrots or mashed cauliflower.  Also, toss in red pepper, tomato sauce, garlic, onions or broccoli to omelets.

You can also add rinds of oranges or lemons to your water.  Try a little bit of every colour at a salad bar.  Be generous with your use of herbs and spice.  Devote some time at the start of your week to prepare your meals and recipes.  This will make eating whole foods throughout the week so much easier!

Make It Easy!

To make things easier for myself, I re-arranged my fridge to emphasize the food colours.  Forget separating fruits and vegetables.  I now separate things by colour.  It’s made preparing my meals and shakes so much easier.  I open the fridge and grab at least one or two items from each group.  It’s a good reminder to add variety to my dishes and it looks pretty!

It is also a great way to teach kids about the importance of healthy, colourful foods.  Make them choose which colours they want to eat.  Try making it into a little game.  Have a colour chart that they can check off each day to make sure that they are eating all the colours of the rainbow.

Now go on, eat the rainbow.  Your cells will thank you for it!

Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard

Dandelions fight cancer

There is an old shaman’s tale that when you are in the Amazon jungle, and you are bitten by a bug, or a snake or some other equally scary incident, the antidote is always within arm’s reach.

Nature provides the healing remedy at the very location you need it most.

This may be a fair ideal when you are in such a densely populated area of herbs, plants and insects as the Amazon jungle, but what if the principle can be applied elsewhere?

What if you looked out into your backyard and realized that the very dandelions that you spend so much time trying to rid from your yard actually provide immense healing properties!

If this is true, maybe Mother Nature is onto something – she provides abundant sources of healing if only we know what to look for.

The Truth About Cancer website is an authority on all things cancer-related, most especially known for natural healing remedies and prevention principles.

They are reporting that dandelions are actually a potent cancer fighting medicine that is loaded with vitamins and minerals.

There are reports of people pulling out the dandelions, drying the roots and grinding it into an edible powder that boosts the immune system to help fight off cancer.

Currently, clinical trials are underway to study how dandelion root extract can help to treat blood-related cancers including lymphoma and leukemia.

Additionally, researchers from Windsor Regional Cancer Centre in Ontario are also in the midst of a study on dandelion root extract on a group of 30 patients with end-stage blood related cancers. So their findings will be very interesting to learn about.

How Can You Incorporate More Dandelions Into Your Diet?

For starters, you can pick dandelion leaves from your yard and add them to salads or juice them with other greens. Be sure you are picking leaves that have not been sprayed with pesticides or that you dogs may have been near. Or you can purchase dandelion greens at your local grocery store!

You can also make dandelion tea by pouring hot water over the greens and flowers and steeping for 10 minutes. And you can incorporate dandelion greens and flowers into your regular salads.

My favourite way to use dandelion greens? Juicing!!

I found huge dandelion greens at the grocery store this week (literally 18 inches tall) and added them to our weekly green juice regimen.

Dandelion Green Juice: (use as many organic options as you can)

2 English Cucumbers
4 zucchini
1 head celery
1 large bunch Bok Choy
1 large bunch Dandelion Greens
3 lemons (Just peel and put the whole lemon with pith through the juicer!)
3 Granny Smith Apples (sliced in half and cored)

Enjoy!

With Sources From:

https://thetruthaboutcancer.com/cancer-fighting-medicine-in-your-yard/