Weightloss Tracker

Friday, January 7, 2011

A Rainbow of Vitamins and Nutrients

Have you ever thought about what is in the food you eat? I certainly got a wake-up call after reading my favorite book, Master Your Metabolism by Jillian Michaels. Not only did I learn about what is in the processed food I USE to eat but I also learned a lot about what is packed in the beautiful fruits and veggies I now eat.
I wanted to share this with you and offer a challenge for the week. I want you to try to eat every color of the rainbow this week. Try a new fruit or veggie that you have never tried before. Also, I want you to focus on creating meals full of color. When I used to make meals, my plate always used to look dull because it was full of only whites, browns, and a few yellows. Now, I LOVE to look at my plate because it is FULL of multiple colors!

Write a comment below sometime this week and tell me what your plate looks like. Include the colors and the names of foods. Also, if you try a new fruit or veggie, let me know!

Also, do your best to try to buy locally. I want to try hard to support the local farmers in our area this year. We have a fabulous Farmer's Market in Columbia and we are so fortunate to live in an area where tons of wonderful produce is grown year-round. Check out the hours of the Farmer's Markets in SC. If you cannot make it out there, 14 Carrot has a great supply of locally grown produce.

Are you up for the challenge?! I know you are!

Red Fruits/Veggies: All red fruits and veggies share the phytochemical lycopene. Phytochemical Lycopene is a powerful cancer-fighting antioxidant. The tomato is one of the richest sources of lycopene and is also packed with Vitamin C and fiber! These fruits and veggies also reduce tumor growth, supports joint tissues in arthritis, reduces LDL cholesterol levels and reduces blood pressure.
Examples: tomatoes, strawberries, cherries, cranberries, pomegranate, raspberries, radishes, peppers, watermelon

Purple Fruits/Veggies: Purple fruits and veggies packed with anti aging, anti-inflammatory, and blood sugar lowering effects. Blueberries contain the highest antioxidant content of fruits. These fruits and veggies also limit the activity of cancer cells, lower LDL cholesterol, boosts immune system, reduces tumor growth, supports healthy digestion, improves calcium and mineral absorption, etc.
Examples: eggplant, grapes, blueberries, plums

Yellow Fruits and Veggies: Many citrus fruits fall in this category and are loaded with vitamin C which helps manage stress. They also help promote healthy joints, tissue growth, collagen formation, fight harmful free radicals, build healthy bones, lower LDL cholesterol levels, lower blood pressure, and reduces the risk of prostate cancer.
Examples: bananas, lemons, squash, peppers, mangos, pineapple, apples, star fruit, corn

Orange Fruits and Veggies: These foods are high in beta-carotene that may help cells communicate and help increase the body's ability to avoid cancer. These foods also are very important during pregnancy because they play an important role in the production of progesterone. Orange fruits also have many of the health benefits of the yellow fruits and veggies. (see above)
Examples: carrots, peaches, oranges, tangerines, cantaloupe, peppers, sweet potatoes, pumpkins, acorn squash

Green Fruits and Veggies: Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Examples: kiwi, apples, cucumbers, peas, beans, spinach, arugula, collards, peppers, zucchini, lettuce, broccoli, pears, grapes, avocados, green onions, celery, cabbage


  1. I don't even eat skrimps =) and that plate looks pretty! I bet Shawn is loving all these gorgeous meals!

  2. By the way, is he counting points too? I've been trying to get Austin into it... NOT! He loves counting my points on the "new calculator" but won't count his!

  3. Great challenge! That plate full of food looks soooo good!(And, healthy)! I'm trying hard to buy organic meats, vegetables, and fruits...I plan to go to the Farmer's Market next week!!! Can't wait for spring, when I plan to try out some new veggies and fruits in our own garden!

  4. I think this is a great challenge!! I'm looking forward to this one!! I tried a new vegetable, I bought leeks and tried WW Tomato Soup...very good!

  5. Hey Hope!! Just wanted you to know that I am now following your blog and think you are doing a GREAT job! I also have PCOS and have struggled with many of its ugly side effects in the last few years- not to mention the infertility aspect! Rob and I are schedule to start our 4th round of fertility treatments in February- hoping this will be the month for us! Well I am excited to cheer you along on your weight loss journey- I have faith in you!!

  6. Hey KB!! I am SO excited you are following me! PCOS is definitely a bear to deal with but I hope that eating healthier will help some of the side effects. Did you know Jillian Michaels has it? Crazy how many people I now know have it. For the longest time I thought it was only me and a handfull of others around the United States. I am praying for you and Rob! I definitely hope it is the month for yall! Keep me updated! We would love to see yall sometime! :)

  7. Yea I had no clue about Jillian Michaels!! After reading one of your posts, I ordered the 2 books you mentioned and another one by her and cant wait for them to come in the mail- it should be any day! I am finding that PCOS is definately very common and quite misunderstood. I hate it with a passion and would really like to beat it naturally one day- just need the determination! talk with you again soon!

  8. I am so glad you ordered them! I promise the Master Your Metabolism one will change your life and your way of thinking! I am now REREADING it again because it is so good and packed with awesome information. PCOS is definitely common and very misunderstood unfortunately. I hate it with a passion too and I definitely think we can hopefully find a away to beat it naturally which is pretty much what Jillian did. I hope you enjoy your new books!! Let me know if you come across anything new or have questions. :)