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Sunday, February 20, 2011

Week 8 Challenge - 12 Steps to Fitness

Happy Sunday everyone! Hope you are feeling simply fantastic. I've had a great weekend catching up with my son and his girlfriend. Just like me, my kid has caught the Team Beachbody bug and is doing really terrific with the P90X ® . He just got done putting together his 30-Day results and is doing FABULOUS! We had a good time this weekend teasing him that they were going to have to forget about the Team Edward/Team Jacob hype and start talking about Team Jason! "Just sayin'." Anyway, a very proud parent moment was watching him workout this weekend. And even better that he is a Team Beachbody coach, too! Way to BRING IT, Coach Cypher!!!

30 Days with P90X


Now it is time for us to think about this week's challenge. This is going to be a real fun week for us. We are going to become "decorators" for our own interiors. So to speak anyway. When I think of an interior designer coming into my home, I think about how they will dazzle me with color. Color really matters. In your home it complements your mood and personality. But what about the colors we eat? What do they do for us?

This week we are going to explore the concept of interior design with the foods we eat. We are going to turn our plates into a canvas, ready for us to "paint" with splashes of deliciously vibrant colors. We are going to learn how to "design your plate." Color really matters in the food we eat. The more color in the foods you eat, the more likely it will contain higher concentrations of vitamins, minerals and other micronutrients your body needs.

Choosing food of color will not only make your plate look attractively appetizing to eat, but increases nutrients essential to good health without adding lots of calories and fat. In addition to vitamins, minerals, and fiber, fruits and vegetables contain phytochemicals, which are compounds that may protect us from disease.

Green: colored by natural plant pigment called "chlorophyll." Chlorophyll has antioxidant, anti-inflammatory and wound-healing properties. Along with other vitamins such as A, C and E, chlorophyll has been seen to help neutralize free radicals that do damage to healthy cells. Dark green leafy foods like spinach contain lutein, a powerful antioxidant that can also help protect against cataracts.

Fruits: Apple, Avocado, Grapes, Honeydew, Kiwi, Lime, Pear

Vegetables: Artichoke, Arugula, Asparagas, Beans, Broccoli, Brussel sprouts, Cabbage, Celery, Cucumber, Kale, Leek, Lettuce, Olives, Green onions, Okra, Peas, Peppers, Spinach, Zucchini

Blue/Purple: colored by natural plant pigments called "anthocyanins." They are believed to help reduce cancer and heart disease risk and slow the aging process, in addition to having anti-inflammatory effects.

Fruits: Blackberries, Blueberries, Figs, Grapes, Raisins

Vegetables: Asparagus, Cabbage, Carrots, Eggplant

Red: colored by natural plant pigments called "lycopene" or "anthocyanins."Tomatoes and watermelon both have lycopene, which can help reduce the risk of heart attack or stroke.

Fruits: Apple, Cherries, Cranberries, Grapefruit, Pears, Pomegranate, Raspberries, Strawberries, Watermelon

Vegetables: Beet, Cabbage, Pepper, Radish, Onion, Tomato

Orange/Yellow: colored by natural plant pigments called "carotenoids." They contain powerful antioxidants such as vitamin C, in addition to the phytochemicals, carotenoids and bioflavonoids. Deep orange vegetables and fruit contain beta-carotene, a disease-fighting antioxidant. Beta-carotene is believed to play a role in reducing risk of cancer and heart disease, promoting good eyesight, boosting the immune system and slowing the aging process.

Fruits: Apricot, Cantalope, Lemon, Mango, Nectarine, Orange, Papaya, Peach, Pear, Persimmon, Pineapple, Tangerine

Vegetables: Carrots, Corn, Peppers, Pumpkin, Squash, Sweet potato


White: colored by pigments called "anthoxanthins." White vegetables from the onion family contain a phytochemical called allicin, which has been said to aid in reducing cholesterol, lowering blood pressure and increasing the body’s ability to fight infections.

Fruits: Banana, Pear

Vegetables: Cauliflower, Corn, Garlic, Ginger, Jicama, Mushrooms, Onion, Parsnip, Potatoes, Shallots, Turnip

A few helpful tips to keep color in your daily diet:

  • Decorate your kitchen counter or table with a bowl of fresh fruit. Make the choice of a healthy snack ready and available.
  • Prepare your vegetables by washing, dicing, cutting and placing in small airtight containers for your refrigerator. Make it easy to add these delicious enhancements to your salads, soups or casseroles.
  • Opt for mixed berries and grapes topped with non-dairy low-fat whipped topping instead of frozen ice cream.
  • Buy prepared mixed salad greans to add a quick and tasty salad with your favorite vinaigrette dressing to your meals. Nothing says color like a bed of fresh romaine hearts with strips of red cabbage and shredded carrot topped with garden fresh tomatoes. Yum!
  • Create veggie trays for the appetizer! Munching on raw vegetables is a great way to add color to your meal and extra fiber without the worry of excess wasted calories.
  • Make it a point to serve a variety of colors in each meal with at least one brightly colored vegetable.
  • Edible garnishes like radish roses or kiwi slices can also dress up an otherwise ordinary meal. Experiment with different cuts of raw vegetables and fruits to give your plate "nutrition appeal."
  • Buy frozen vegetables and fruit to keep on hand and have an ample supply of colorful nutrition without the worry of spoilage.

Part of eating healthier meals is also feeling good about what you are eating. No one likes boring meals that taste like cardboard. We want a variety of flavors that are both delicious and appealing. Adding the extra color is a great step in the right direction for proper nutrition. So have fun this week creating your edible masterpieces! Don't be surprised if you don't find the nutrional designer in you!

Have a great week and just make those meals count! Remember you plate is your canvas, so what colors will you be painting yours with?

Keep Bringing It!

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