Hi, Friends! For the next few weeks, we are focusing on obtaining maximal health benefits from eating the rainbow (no not the skittles rainbow). Did you know that simply by incorporating different colors into your daily or weekly meal plan you can provide a huge boost to your nutrient intake? Special compounds known as phytonutrients are generally responsible for both the pigment and the unique health benefits and properties of produce. Following the classic ROY G BIV model, let’s start with red!
The color red usually is derived from either of two antioxidant powerhouses: lycopene or anthocyanins. Lycopene is most known for its association with a decreased risk of prostate cancer and protection of heart health. Anthocyanins which are found abundant in deep red produce such as cranberries and red delicious apples, as well as blue and purple produce. Anthocyanins may help promote heart health, serve as a powerful anti-cancer antioxidant, and have beneficial effects on cognitive functioning. Some studies have found improved memory and a decrease in age-related cognitive functioning loss with greater intakes of this colorful phytonutrient.
To help inspire you to amp up your intake of red fruits and vegetables I rounded up recipes from Hungry Hobby
Berry Beet Recover Smoothie
Spinach and Tomato with Goat Cheese Quiche
Greek Yogurt Raspberry Muffins
One Pan Arugula Pesto Chicken and Tomatoes
Sheet Pan Fajitas
Pizza Stuffed Peppers
52 Healthy Habits E-Course
Want healthy habits to come directly to your inbox? No problem!
The e-course will provide supportive information such as tips and tricks to help you ingrain each healthy habit as part of your permanent lifestyle.
Cost of the automated series is $9.99 which helps me cover the cost of automating the emails through my server. Thanks!
52 Healthy Habits E-Course
Did you miss this series or wish you could repeat it? No problem! I’ve put all the posts together in an e-course that directly corresponds with the healthy habits series! By focusing on one healthy habit per week you’ll be able to master the skills needed to successfully improve your health, increase your energy, and drop those unwanted pounds. The best part is, you’ll do it while barely even realizing it. These 52 habits are the habits I review with almost every single Hungry Hobby RD client. These habits are the backbone of getting off the diet train and getting the results you wanted! What are you waiting for??????
The e-course will provide supportive information such as tips and tricks to help you ingrain each healthy habit as part of your permanent lifestyle.
Cost of the automated series is $26 dollars (just 50 cents per week) for the whole year, which helps me cover the cost of automating the emails through my server. Thanks!
( Want to really plan to succeed and save money? What To Eat? Meal Plan subscriptions also come with this E-Course as part of the subscription! They also come with a supportive facebook group and a ton more goodies, check them out!)
52 HEALTHY HABITS IN 52 WEEKS SERIES:
The 52 Healthy Habits Series is about ditching the diet mindset and making small changes to improve health overall naturally leading to a healthy body composition, increased energy and improved health. Please follow along and check out the past weeks!
- Week 52: Healthy Habits Wrap Up
- Week 51: Nightly Reflection
- Week 50: Limit Harmful Chemicals
- Week 49: Find Your Tribe
- Week 48: Cultivating Positivity
- Week 47: Healthy Thanksgiving Tips
- Week 46: Check In
- Week 45: Mobility – Foam Rolling
- Week 44: HIIT Training
- Week 43: LISS or Steady State Cardio
- Week 42: Limit Alcohol
- Week 41: Eat White, Wait What?
- Week 40: Eat Blue & Purple
- Week 39: Eat Green
- Week 38: Eat Yellow/Orange
- Week 37: Eat Red
- Week 36: Learn Which Foods to Purchase Organic
- Week 35: Read the Ingredient List!
- Week 34: Focus.
- Week 33: Chew Your Food!
- Week 32: Meditation
- Week 31: Gratitude Journaling
- Week 30: Plan & Revamp Dessert- 20 Healthy Ideas
- Week 29: Two fistfuls of veggies per meal
- Week 28: Get In Veggies At Breakfast
- Week 27: Healthy Veggie Snacks
- Week 26: Nourishing Fats for the Gut (Healthy Digestion Part 4)
- Week 25: Keeping Regular – The Other Fiber (Healthy Digestion Part 3)
- Week 24: Feed The Probiotics With Prebiotic Fiber (Healthy Digestion Part 2)
- Week 23: Amazing Health Benefits of Probiotics (Healthy Digestion Part 1)
- Week 22: Check In
- Week 21: What You Will Learn From Recording Your Meals (Intuitive Eating Series Part 4)
- Week 20: Eat Until 80% Full (Hara Hachi Bu) (Intuitive Eating Series Part 3)
- Week 19: Limit Distractions While Eating (Intuitive Eating Series Part 2)
- Week 18: Gaging Your Hunger Cues (Intuitive Eating Series Part 1)
- Week 17: 10,000 Steps Per Day
- Week 16: Assess Your Caffeine Intake
- Week 15: Decrease Sugar Intake
- Week 14: Healthy Coffee Creamers (upgrade yours)
- Week 13: 3 Month Check In
- Week 12: Sleep Enough & Sleep Better
- Week 11: Schedule Your Workouts
- Week 10: Pack A Healthy Lunch (5 Ways to Create Endless Combinations)
- Week 9: Prioritizing Protein
- Week 8: How and What to Meal Prep
- Week 7: Create & Stick To Your Healthy Meal Plan
- Week 6: Get Enough Omega-3’s (Fight Inflammation)
- Week 5: What Is A Healthy Fat & How To Get Enough (Include Healthy Fats)
- Week 4: How to Spot A Healthy Carbohydrate (Upgrade Your Carbs)
- Week 3: Tips to Increase Veggie Intake (Eat Veggies)
- Week 2: 15 Healthy On the Go Breakfast Ideas (Eat BF Challenge)
- Week 1: Tips to Drink More Water
I think it’s so crazy how different colored fruits and veggies have so many different benefits. I love when my plate looks like a rainbow full of color!
I love the idea of highlighting foods from each color of the rainbow! I have to admit, that even as an RD, I sometimes take for granted the fact that I just “know” to choose foods of every color each day – and then I look around and see that soooooo many plates are all white or brown. Gah! Thanks for the reminder to keep spreading the ‘eat the rainbow’ word and for including our 3-ingredient Cherry Chia Jam in your roundup!
What a great theme! Loving all these RED fruits & vegetables. Great round-up!!
What a great post! So fun to see all the different red colored options out there for people…many I hadn’t even thought of. Thanks for including my recipe, can’t wait to share!
While beets aren’t necessarily my favorite food to eat (they are growing on me, though), they are one of my favorite foods to cook with because they make everything so pretty!!
Wow! Great idea for a roundup!! Thanks for including my Watermelon Mocktail 🙂
What a delicious roundup! Love red foods! Thanks so much for including so many of my recipes!