DAY 5 | NOURISH
Colors of the Rainbow
Today is about being grateful for all the colors of the rainbow and not playing favorites by including them in every meal.
Let's be thankful for our amazing immune system that keeps us healthy, which is strengthened when we eat lots of colorful fruits and vegetables. This means we're providing our bodies with nutrient-dense foods filled with vitamins, minerals and fiber, which are also loaded with antioxidants like vitamin C and zinc.
Aim for 3-5 servings a day and having a different color at each meal (with one serving being the size of your fist). Here are foods to consider:
- Green Leafy: arugula, kale, spinach, beet greens, cabbage, collard greens, swiss chard, romaine lettuce, watercress
- Green Non-Leafy: asparagus, brussel sprouts, broccoli, cucumbers, green beans, green peppers, green grapes, zucchini.
- Yellow/Orange: apricots, lemons, oranges, yellow peppers, carrots, mangoes, nectarines, peaches, pineapples, sweet potatoes.
- Red: apples, tomatoes, red peppers, strawberries, watermelon.
- Blue/Purple: blueberries, red grapes, blackberries, plums, eggplant, purple potatoes.
- White/Brown: bananas, cauliflower, pears, mushrooms, turnips, onions, Idaho potatoes.
BONUS: Use plain whole milk Greek yogurt with fresh fruit to add some protein and fat to your breakfast. Looking for crunch? Add some granola.
HOW IT WORKS
Every day for the next 6 days, I’ll be sending you a daily email to help you create new healthy habits to move more, calm and focus your mind, stay hydrated, nourish your body and connect with others.
Try the habit catalyst. Once you find one you like, use the version I described or create a version of your own and keep doing it every day for the next 14 days.
If today's challenge doesn’t resonate with you, no worries — try the one tomorrow!
By the end of this 10-day project, my sincere hope is that you'll have discovered some new ways for building healthy habits.
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Have you heard of the Abundance Principle? I discuss it in depth in my Happy & Healthy podcast Episode #2.
