Dear Friends,

Do you ever feel this way?

They say I’m boring. The truth is my physician said that my meals are boring. He asked me to cook differently to avoid health issues. He mentioned that I don’t eat much vegetables and fruits. Maybe he’s right as I always eat the same thing. Unfortunately, I left his office feeling upset and angry. I don’t have time to spend hours cooking in the kitchen.

Our meals usually lack variety and color. We tend to buy the same food in the same store. We choose the same brands, the same products, the same vegetables and fruits. We prepare the same comfort meals over and over again. Our meals don’t often vary a lot. Think about it: What color are your meals?

Is your dish colorful like a rainbow?

Food is medicine. Choosing a variety of vegetables and fruits in your meals helps you stay healthy. Many people feel that eating healthy is expensive. I respond that it’s quite the contrary. Eating like a rainbow means that our mind and body are nourished by foods that provide us with vitamins, minerals, phytochemicals, which are substances that prevent so many health conditions that we face nowadays.

I love GREEN because…

Add green such as spinach, Swiss chard, and broccoli. They provide us with potassium, vitamin C, K and folic acid. They also contain lutein, necessary for clear vision. In a saucepan, stir fry spinach, minced garlic, parsley or cilantro. Simple, healthy and nutritious.

I enjoy RED as…

Lycopene, an anti-cancer substance, is found in tomatoes, tomato juice, grapefruits and watermelon. Another healthy option for our heart is to prepare our own tomato sauce, blending fresh tomatoes, basil, onions, garlic, paprika, oregano and a dash of salt and then cooking the sauce in a non-stick saucepan. Cook on low heat for about forty-five minutes while including some other of your favorite ingredients: mushrooms, broccoli, and olives to thicken your sauce and make it tastier.

Ready to get healthy?

Contact Debbie today for a Nutrition Consultation!

ORANGE provides me with…

Carotenoids, substances that protect us against certain diseases are found in yellow and orange foods. Does your kitchen shine with autumn colors such as carrots, mangoes, apricots, squash and yams? Now that fall has arrived, you can substitute your usual mashed potatoes for mashed yams with caramelized onions.

BLUE, the color of the sky and…

We can’t be sad when we think of blue and purple – the colors of blueberries, blackberries, and grapes. This violet group contains anthocyanins, powerful antioxidants that are healthy for your heart. How about a fruit salad made with several berries, chopped and mixed with orange juice? Prepare it a day before so you have a sweet and aromatic dessert for your dinner. Another idea is to make a breakfast smoothie with skim milk or other milk varieties, such as soy, almond or with orange juice.

Pure WHITE….

Last, but not least, don’t forget about onions, garlic, celery, endives. This group contains flavonoids, another powerful and natural antioxidant. Can you imagine your life without garlic or onions – the spice of many of our traditional meals?

Share your Comments:

Will you eat like a rainbow today?

About Debbie

Debbie Polisky, MS, MBA, CLT is a Bilingual Nutritionist, Zumba Instructor, Wellness Consultant and Adjunct Faculty who uses mind and body techniques, such as mindfulness, stress management, exercise, dance/zumba, yoga and nutrition to improve the lives of patients, students and the community. She has over 20 years of experience in the healthcare field, in two countries, Argentina and in USA and in her two native languages, English and Spanish.

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