Eat a Rainbow!

I recently shared a sneak peek about a presentation I gave to student athletes at Xavier University where I talked about optimizing health for the ultimate goal of optimizing athletic performance. 

Since the work I do begins at the roots, the concepts I shared can be used to improve your health as well – whether your goal is improved fitness or finding relief from symptoms. 

Let’s dive in!

What is Functional Nutrition?

If you think of your health and the function of your body like a tree, the “branches” represent your symptoms (for athletes, they could also represent athletic performance), and the “roots” and “soil” represent the focus of functional nutrition – where I start with the work I do. 

If you wanted to improve the condition of a plant, you’d start by considering the health of the roots and the soil in which it is planted. 

What are the “roots” of health?

I practice from the understanding that there are 3 main roots: digestion, inflammation, and genes.

What can you do about digestion, inflammation, and genes? 

Here are 7 important considerations:

1. Eat a RAINBOW of fruits and veggies (and other whole foods) each week
2. “Crowd in” nourishing whole foods to “crowd out” highly processed foods
3. Pay attention to your body. How do you feel after eating? Are you pooping daily?
4. Incorporate protein/fat/fiber with every meal or snack for blood sugar balance and satiety
5. Hydrate!
6. Prioritize sleep (7-9 hours per night)
7. Move your body daily

Let’s talk about why eating a RAINBOW of fruits and veggies (plus other whole foods) matters.

Fruits and vegetables are packed with phytonutrients (aka powerful defenders of health)! 

They contain essential plant nutrients and antioxidants that help decrease inflammation, improve cardiovascular health, boost the immune system, and clear toxins out of the body. 

Fruits and veggies also provide fiber – an essential part of a balanced diet. 

Fiber aids in blood sugar balance, weight management, healthy aging, plus it plays an essential role in maintaining the health of the heart, gut, and liver.

How to eat more fruits and veggies?

Think about eating a RAINBOW of fruits and veggies each week. When you’re grocery shopping, pick out fruits and veggies of various colors. The more colorful… the more diversity of nutrients… the more they will serve your body!

Aim for quantity. At each meal, aim for 50% or more of your plate to consist of fruits and veggies. Ideally, aim for 10 servings of fruits and veggies per day. You can easily pack fruits and veggies into a daily smoothie, salad, or soup. 

If you’re making a recipe that calls for veggies – double or triple the veggies! Simple changes like this add up to ensure you’re getting plenty of those powerful defenders of health – phytonutrients!

Here’s my daily breakfast smoothie that packs 5 servings of veggies and half a serving of fruit (and it’s child approved too!):

1 cup of almond milk
¾ cup of coconut water (optional)
1 cup of baby carrots
2-4 cups of frozen kale or mixed greens (whatever space I have left in the blender, I fill it to the top!)
½ cup of frozen blueberries (or other berries for some colorful variety!)
1 serving of chocolate protein powder
1 serving of chocolate collagen powder
1 tbsp of chia seeds
2 tbsp of ground flax seed
Ice cubes (optional)

Not a big fan of veggies? Don’t be afraid to add some quality fats and sea salt to spruce up the flavor! I love adding real butter or drizzling extra virgin olive oil over my veggies. 

Interested in learning more about how I can help you achieve your health goals and feel your very best? Schedule a free 30 minute consultation call by clicking here!