Eat the Rainbow Challenge

I am currently taking a course for professional development from the Institute of Integrative Nutrition (IIN) called ‘Detoxing Your Life’. The course covers various ways that we can lower our toxic load through nutrition, beauty product choices, our home environment and our mindset. When it comes to the nutrition piece of the puzzle, detoxing is more about adding foods into your diet that will help your body more efficiently and effectively lower your toxic load. It is definitely not about doing a detox diet fad, taking a ‘cleanse’ or overhauling your entire nutritional outlook. A big focus is on ‘eating the rainbow’.

We’ve all heard that phrase before, but what does it really mean? Simply put, eating the rainbow involves eating fruits and vegetables of different colors every day. Plants contain different pigments, or phytonutrients, which give them their color. Different-colored plants are linked to higher levels of specific nutrients and health benefits.

Below is an infographic from IIN that lays out exactly what plant sources give what benefits:

 

I found there are a few colors for my personal health goals that I want to ensure are a priority. For instance, the blue/purple and red are high on my list of priorities for my health, so want to ensure I get those in as often as I can. I also know the tremendous benefits to having loads of greens every day, so another one I want to ensure is a priority. And although not mentioned in this infographic, mushrooms are a huge one for me. I use tinctures and powders daily to get the various benefits from cooked Asian mushrooms in. If this is something you are interested in, I would highly recommend Annanda Chaga. By following that link you will get $10 off your next purchase.

While this information is great to know, getting in all of the colours can be a struggle. So, I have created the ‘Eat the Rainbow Challenge’. I tried this myself to see what areas I was filling easily and what areas were consistently low. As it was a really eye-opening Challenge for me to do personally, I wanted to extend the Challenge to my readers…and have a prize. Here is how it works:

Use the below chart for one full week. Every time you eat a fruit or vegetable serving, write it into the appropriate day and color code. When the week is up, send a photo or e-copy of your completed chart my way. Everyone who fills in this chart – even if it’s not the full rainbow – will receive $100 off any of my one-on-one coaching programs.

 

Day of the Week

Red

Orange/Yellow

Green

Blue/Purple

White/Tan

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

 

Remember to be honest – this will only help you! Once you see it written down about what colors are a slam dunk and what colors you are missing again and again, you can then adjust your nutrition habits accordingly.

The goal for fruits and vegetables is 7 – 9 servings per day, and 10+ for longevity. This chart will also help you determine if you are getting the right amount of servings every day to live a long and healthy life.

Remember, I am always here to help! If you have any questions that you would like to run by me, I am always open for a chat. Find me here!

 


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