Your Guide to Eating ColorfullyF A C T S A B O U T F O O D S , R E C I P E S , A N D R E S O U R C E S

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Medical Disclaimer This booklet is intended as an informational guide and is not meant to treat, diagnose, or prescribe. For any medical condition, physical symptoms or disease state, always consult with a qualified physician or appropriate health care professional. The author does not accept any responsibility for your health or how you choose to use the information

contained in this booklet.

© Food & Spirit, LLC All rights reserved. No part of this publication may be reproduced or

redistributed in any manner without permission in writing. www.deannaminich.com www.foodandspirit.com

E-mail: info@foodandspirit.com

Table of ContentsEat and Live in Full Color! ........................................

Here’s What You Need to Know .............................

Red Foods and Immune Health-Inflammation .....

Orange Foods and Fertility ......................................

Yellow Foods and Digestion ....................................

Green Foods and Heart Health ..............................

Blue/Purple/Black Foods and Brain Health ...........

White Foods and Detoxification .............................

Brown/Tan Foods and Grounding ..........................

Rainbow Foods Shopping List .................................

Other Tidbits ..............................................................

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Eat and Live in Full Color!When you eat colorful, plant-based foods, you can live a colorful life! Your innate intelligence knows what many research studies have shown: a diet rich in plant-based foods helps to reduce the

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risk of chronic disease, improves the ability to learn and remember, and may even make people happier.1, 2

People are falling short on their daily intake of colorful foods.

It’s for good reason that many of us have been told “Eat your vegetables!” The science is solid when it comes to eating the rainbow of colors. Yet, only nine percent and twelve percent of American adults meet the recommendations for vegetables and fruits, respectively, and eight out of ten Americans fall short in every color of phytonutrients, especially the color category of purple/blue foods.3

We can all use help translating research into real life, which is why this guide makes it easy for you to bring color back into your eating. We will focus on a spectrum of colors: red, orange, yellow, green, blue/purple/black, white, brown/tan.

For each color of food, you will:• understand the benefits that colorful, plant-based foods provide your body• receive a list of foods that you can individualize to your own needs• prepare delicious, colorful recipes

Here are a couple of other tools you can download: • grocery lists, to make shopping easy and streamlined• a color tracker, to help you see the colors of food you are eating

Nourish your whole self with wholesome, plant foods!

To your rainbow journey!

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A Note on Recipes

The recipes in this booklet are created for all eaters — omnivores, vegans, vegetarians, pescatarians, etc. The recipes are designed to be personalized and creative based on what best serves YOU.

Tips for omnivores• Try to find organic, grass-fed meats,

organic, free-range poultry, and wild-caught, low-toxicity fish (see Resources).

• Use low, slow, and moist cooking methods (rather than dry, hot heat methods) for meat, such as soups, stews, slow-cookers, or a water-bath (see Resources).

• Trim any visible fat from meat in order to avoid the possibility of stored toxins.

Tips for vegans• If you need to buy food in cans due to convenience, make sure

to rinse canned beans and legumes, and choose brands stored in bisphenol-free (BPA-free) cans.

• It’s best to prepare legumes and grains from scratch by buying them in bulk and soaking them to reduce their cooking time.

• Pay attention to daily protein intake. It can be difficult for some vegans to consume adequate protein. Soybeans, hemp and chia seeds, lentils, and quinoa are great sources of vegan protein, depending on one’s personal needs and tolerance.

Tips for all eaters• Check the quality of any protein powder or daily dietary supplement.

Choose organic, grass-fed sources of animal proteins, such as whey, and well-sourced, organic sources of pea, rice, or hemp protein. Contact the manufacturer to find out if they do third-party testing for quality (e.g., heavy metals, microorganisms, etc.).

• When possible, purchase organic and local food. Subscribing to a Community-Supported Agriculture (CSA) is a great way to get local vegetables every week, depending on your location (see Resources). Learn more with the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce (see Resources).

• Double a recipe to make extra for leftovers the next day. Many of the recipes can be stored in the refrigerator for up to a few days or frozen for quick, colorful meals.

• The best way to cook? By bringing in fun and creativity! See eating as an art rather than only a science. Have fun in the kitchen cooking with friends, family, and good tunes. Inviting friends over for a ‘food-prep’ party is a lovely way to spend a Sunday evening.

Here’s What

You Need

to Know

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Red Foods and Immune Health-Inflammation

What feeling does the color red evoke in you?

When you see red, you might think ‘stop!’ or ‘hot!’ This intense color tends to cause a reac-tion or response. Indeed, red-colored foods are eye catching and add intensity to a meal. They represent the fiery red of summer crops, such as tomatoes and red peppers, and they can spark the ‘flame’ of our immune system — inflammation.

Red foods tend to contain nutrients that have antioxidant, anti-inflammatory, and im-mune-related activities. Some of these compounds are ascorbic acid (vitamin C), lycopene, astaxanthin, fisetin, and the wider class of a family of compounds called anthocyanins.4, 5

Interestingly, inflammation and immune activity go hand in hand. These two interrelated pro-cesses form the foundation for several conditions such as cardiovascular disease, neurologi-cal dysfunction, and bone-joint pain and stiffness. However, a healthy inflammatory response allows us to effectively respond to bacteria, viruses, and injury. Balance is key, and red foods promote this immune/inflammatory balance.6

When you see red foods, think alert and action. Red supports our ability to protect ourselves.

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Red in ActionRed colored foods, such as acerola cherry, rosehips, red bell pepper, and tomatoes, also tend to be some of the highest vitamin C-containing foods.7 Vitamin C is well known for its effects on the immune system. Several studies in cells, animals, and humans have suggested that red-colored foods may assist with reducing systemic inflammation and bolstering immune status by reducing infections. These foods include watermelon, apples, cherries, cranberries, pomegranate, and raspberries.

Did you know?• Strawberries have been shown to reduce

constant, intermittent, and total pain in those with osteoarthritis.8

• Both raw and cooked beets were shown to lower body-wide inflammation in those with high blood pressure.9

• The anti-inflammatory effect of tomato products is enhanced with the addition of oil, such as olive oil.10

Functions• Anti-inflammatory and potentially pro-

inflammatory* • Antioxidant• Immune modulation

Active Compounds and NutrientsAnthocyanins, ascorbic acid, betalains, carotenoids, ellagic acid, ellagitannins, fisetin, flavones, lycopene, phloretin, quercetin.11

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Adzuki beansApples Beets (candy cane, red)Blood oranges Cherries CranberriesCurrantsGoji berriesGuava Kidney beans LingonberriesPeppers (bell, chili, jalapeño)Pink grapefruitPomegranatesRadicchioRadishesRaspberriesRed beansRed cabbageRed carrotsRed chardRed grapesRed lentilsRed onionsRed pearsRed plumsRed potatoesRed quinoaRhubarbRooibos teaSapote StrawberriesTomatoes Ume plumsWatermelons

Red Foods List

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Red Food RecipesEarthy Chili Serves 3 to 4 | Time: 65-75 minutes

Ingredients: • 2 Tbsp extra-virgin olive oil • 1 medium onion, chopped • 4 cloves garlic, minced • ½ pound mushrooms, chopped • 2 cups pinto or kidney beans, cooked and/

or 1 lb. beef, lamb, or bison • 1 red bell pepper, chopped • 1 cup cauliflower pieces • 2 carrots, scrubbed and coarsely chopped • 1 28-oz can or jar of plum tomatoes, with

juice • 2 Tbsp tomato paste • 1 Tbsp ground cumin • 2 Tbsp chili powder • 1 tsp paprika • Salt and pepper to taste • Cilantro and/or chopped green onions for

garnish

Directions: In a large soup pan, over medium heat, sauté onions and garlic in olive oil until onions become yellow and soft, about 5 minutes. Add mushrooms and sauté another 5 – 10 minutes. Stir in remaining ingredients and bring mixture to a boil. Add water as needed to make more liquid. Reduce heat to simmer. Cover and cook, stirring occasionally, until vegetables are tender, about 50 minutes. Serve hot with garnish of cilantro and/or green onion.

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Red Whirl SmoothieServes 1 to 2 | Time: 5-10 minutes

Ingredients: • ⅛ cup pomegranate arils• ¼ cup frozen strawberries• ¼ cup frozen raspberries• 1 scoop protein powder of your choice• 1 cup unsweetened, milk alternative

(e.g., almond, coconut) • Water as needed

Directions:Combine ingredients in a blender. Add in water to make the consistency smooth. Garnish with pomegranate seeds.

Apple or Red Pear with Nut/Seed Butter Serves 1 | Time: 5-10 minutes

Ingredients:• ½ medium red apple or pear, sliced • 2 Tbsp almond, cashew, peanut, or

sunflower seed butter

Directions:Spread the apple or pear slices with butter and enjoy!

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Beef Burger Ingredients: • ⅓ pound ground beef • 2 Tbsp diced red onion • ¼ tsp turmeric powder • ½ tsp dried rosemary • Dash of ground black pepper • Dash of sea salt • 1 tsp extra-virgin olive oil

Directions:In a bowl, mix together the ground beef, onion, turmeric, rosemary, pepper, and salt until everything is well combined. Form the mixture into a hamburger patty. Heat the olive oil on medium-low heat in a pan and pan-fry the burger from 5 to 8 minutes on each side.

Terra Salad and Beef Burger or Kidney Beans Serves 1 | Time: 25-30 minutes (omnivore) 15-20 minutes (vegan)

For omnivores: • 1 Beef Burger (recipe follows)

For vegans:• ¾ cup cooked kidney beans

For both: • 2 handfuls roughly chopped red- and

green-leaf lettuce, about 2 cups • 1 Tbsp diced red onion • 4 radishes, sliced • 1 Tbsp un-hulled sesame seeds

For the Raspberry Vinaigrette: • 3 Tbsp balsamic vinegar • 3 Tbsp extra-virgin olive oil • 8 red raspberries • ½ tsp crushed red pepper flakes

Directions: Place all the salad ingredients in a serving bowl. With an electric hand mixer or food processor, mix together all the vinaigrette ingredients. Spoon half the vinaigrette over the salad and save the rest for another meal. Vegans, serve the salad with the kidney beans on the side or tossed in with the greens. Omnivores, serve it with the following Beef Burger.

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Orange Foods and Fertility

When you see orange, you might feel a sense of warmth, like watching the sun set on a clear, summer evening. Or perhaps you feel its vibrancy as it’s captured in the plumage of a flamingo or the flesh of salmon. Like red, orange also draws the eye and makes us pay atten-tion, which is probably why construction signs tend to be bright orange. The warming colors are just that – we “warm” up to them.

Orange and red foods share common antioxidant properties. Two major plant carotenoids associated with orange foods are beta-carotene and beta-cryptoxanthin.12 When you hear ‘beta-carotene,’ you probably think carrots, right? Well, as it turns out, there are hundreds of carotenoid13 compounds. Certain ones are fat-soluble antioxidants, and when we eat them in orange foods, we store them in our fat tissue.

While carotenoids are found throughout the body, they can also localize in different parts of the body, such as the macula in the retina of our eye, the uterus, and the ovaries.14, 15, 16 Both human and animal studies have found associations between blood levels of carotenoids and hormone levels/fertility.17, 18

Orange foods are protective and warming. Orange supports fertility.

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Orange in ActionOrange-colored vegetables and fruits, such as orange bell peppers, pumpkins, sweet potatoes, apricots, oranges, and persimmons, contain high amounts of beta-carotene. They support a healthy reproductive system by reducing oxidative stress and risk of insulin resistance.19 Orange foods may be good choices when eating to prepare for pregnancy,20 while wild yam is used in traditional medicine to support menopausal symptoms.21 Carotenoids are important for male fertility, too. Beta-carotene has been found to be decreased in the semen of infertile men.22

Did you know? • Carrots contain alpha and beta-carotene. Including carrots in

the diet may lower risks of breast and prostate cancers.23, 24 • Papayas are rich in many antioxidants, including carotenoids,

flavonoids, and vitamin C25. The seeds are also edible and paradoxically have resulted in antispermatogenic effects in some animals.26

• Cantaloupe is a rich source of beta-carotene and other phytonutrients.27 Remember to chill cantaloupe soon after cutting to avoid the risk of microorganism growth.28

Functions• Antioxidant• Fertility support• Hormonal health

Active Compounds and Nutrients Alpha-carotene, beta-carotene, beta-cryptoxanthin, bioflavonoids, carotenoids, curcuminoids

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Apricots Cantaloupe Carrots KumquatMandarinsMangoesNectarinesOrange bell peppersOrange lentilsOrange sweet potatoesOrange tea (sweet orange, turmeric)Oranges (blood, Cara Cara, navel)Papaya PassionfruitPeachesPersimmonsPumpkin spicePumpkinsTangerinesTurmericYams

Orange Foods List

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Orange Food RecipesCreamy Carrot Cauliflower Coconut Curry SoupServes 2 | Time: 40-45 minutes

Ingredients:• 2 tsp coconut oil • ½ medium yellow onion, chopped • 6 medium-to-large carrots, scrubbed, cut into ½-inch-thick

rounds• 1 medium head of cauliflower, cut into pieces • 2 teaspoons curry powder • ¼ teaspoon ginger powder • 1 cup purified water• 2 cups vegetable broth or chicken stock• 3 tablespoons almond butter • ½ cup unsweetened, full-fat coconut milk (canned or

boxed) • Sea salt and freshly ground pepper to taste

Directions:In a large saucepan or soup pot set over medium heat, melt the coconut oil. Add the onion, sautéing it 3 to 4 minutes, or until it becomes soft and translucent. Add the carrots, cauliflower, curry powder, ginger powder, and water, and let the mixture cook, stirring it constantly, for another 30 seconds. Pour in the broth, raise the heat to high, and bring the soup to a boil. As soon as it reaches a boil, reduce the heat to low and partially cover the pot. Simmer the soup about 15 minutes, preferably until the carrots are somewhat tender. Add the almond butter and the coconut milk, stirring for an additional 30 seconds, allowing the nut butter to melt slightly. Carefully transfer the soup in batches to a high-speed blender or food processor, or use a wand mixer in the pot, and blend the soup until it’s smooth. Season it with salt and pepper. Ladle the soup into a serving bowl and eat it while it’s hot.

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Honeyed Papaya with Raw Coconut Flakes Serves 1 to 2 | Time: 5-10 minutes

Ingredients: • 1 ripe papaya • 1 tsp honey • ½ cup raw coconut flakes

Directions:Slice papaya in half, clean out seeds. Drizzle 1 tsp honey over both halves. Sprinkle with raw coconut flakes and serve immediately.

Spiced Mango Smoothie/Sorbet Serves 1 to 2 | Time: 5-10 minutes

Ingredients: • 1 ripe mango, peeled and sliced • 1 cup unsweetened coconut milk (add in

2 cups if you prefer the sorbet option)• 1 cup coconut water • 2 Tbsp ground flaxseed meal • Pinch ground ginger • Pinch cardamom

Directions:Blend all ingredients until smooth. Serve im-mediately or freeze for 1 hour if you would like as a sorbet.

Orange Bell Pepper with Walnut Pesto Makes about 3 cups pesto | Time: 15-20 minutes

Ingredients: • 7 large garlic cloves • 1 cup fresh basil leaves • 2 cups walnut halves • ½ cup raw pine nuts • 2 Tbsp freshly-squeezed lemon juice • 1 cup extra-virgin olive oil • ½ tsp sea salt • Dash of ground black pepper • 1 orange bell pepper, sliced

Directions:Combine the garlic, basil, walnuts, pine nuts, lemon juice, olive oil, salt, and pepper in a high-speed blender or food processor, blending the mixture until it’s smooth. Add additional lemon juice, olive oil, salt, or pepper to taste. Dip the slices of orange bell pepper in some of the pesto for a snack.

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Shredded Carrot and Cabbage Salad with Mediterranean Salmon or Nut-Seed Pâté Serves 1 | Time: 30-40 minutes

Ingredients:

For omnivores: • 1 Tbsp extra-virgin olive oil • ½ tsp ground oregano • 3 ounces wild-caught salmon • Juice of ½ medium lemon

For vegans:• ¼ cup raw sunflower seeds, soaked for

several hours and rinsed • ¼ cup raw pine nuts, soaked for several

hours and rinsed • 2 Tbsp tahini • ⅛ tsp ground cumin • Juice of ½ medium lemon

For both: • ½ cup shredded carrots • ½ cup shredded red cabbage • 1 handful mixed greens, about 1 cup, cut

into bite-size pieces • ½ avocado, cubed • Sea salt and ground black pepper to taste

For the dressing: • 2 Tbsp orange juice • 1 Tbsp extra-virgin olive oil or hempseed oil• ¼ tsp parsley flakes

Directions: In a small bowl, combine the carrots and cabbage. In another small bowl, whisk together all the dressing ingredients, then pour the dressing over the carrots and cabbage. Set the salad aside. Omnivores, heat the olive oil in a skillet set over medium heat, then stir in the oregano. Gently add the salmon to the skillet and squeeze the lemon juice on top. Let the salmon cook until firm, about 7-10 minutes on each side. While it’s cooking, arrange the mixed greens and avocado on a serving plate. Place the cooked salmon on the greens and top the salmon with the salad (or put it on the side if you prefer). Season to taste. Vegans, in a high-speed blender or food processor, blend the sunflower seeds, pine nuts, tahini, cumin, and lemon juice, adding water as needed for consistency. Arrange the mixed greens and avocado on a serving plate. Spoon the salad on top of the greens, followed by the nut and seed blend. Season to taste.

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Yellow Foods and Digestion

Yellow foods evoke our own internal fire – the fire of our digestion. Imagine the captivating power of a campfire, or the warmth given from a well-tended fireplace in the winter. Yellow is transformative and powerful, which is the perfect mirror for our digestive processes.

These acidic, catalytic, and/or fiber-rich foods support a complex microbiome and assist in maintaining both gastrointestinal health and our ability to detoxify toxic compounds.30 During the process of digestion, nutrients are extracted from our foods and transformed into energy. Soluble, insoluble, and prebiotic fibers found in yellow foods support this process, as well as optimal blood sugar balance.31

Yellow foods are transformative. Yellow radiates healing for the digestive fire.

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Yellow in ActionThe most famous traditional digestive supporting yellow food is the zesty ginger root. Ginger contains over 400 different chemical compounds that aid in many gastrointestinal disorders, nausea relief, and gastric emptying.32 Citrus fruits, high in vitamin C, are associated with reduced risk of both esophageal and gastric cancers33, while the phytonutrients present in citrus – hesperidin, nobiletin, and rutin – may be protective against gastric ulcers.34 Pineapple contains bromelain, a strong digestive enzyme that helps us break down protein-rich meals.35

Did you know?• The dietary fiber found in yellow foods can help lower the risk

for developing heart disease, diabetes, constipation, and colon cancer.

• Bananas and plantains contain indigestible fibers that feed your beneficial gut microflora.

• Banana, plantains, and pineapples contain high amounts of serotonin, a neurotransmitter sometimes called the ‘happy chemical.

• Grapefruit contains pectin, a soluble fiber that may lower total and LDL cholesterol levels.

Functions• Anti-inflammatory• Catalysts for digestive health• Enzymatic activity• Fibers

Active Compounds and NutrientsBioflavonoids, bromelain, gingerol, hesperidin, lutein, nobiletin, prebiotic fibers, rutin, serotonin, zeaxanthin

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Apple cider vinegarAsian pearsBananasBuddha’s hand citrus Chamomile teaChickpeas (garbanzo beans)Corn (hominy, kernels, on cob, popcorn)DurianEggfruitEndiveGinger (root, spice, tea) Golden beetsGolden Delicious applesGolden flaxseedGolden raisinsJackfruitLemonsMilletMustard (Dijon, spice, yellow) Pineapples PlantainsQuinoaRollinia Squash (all types)StarfruitYellow bell peppersYellow carrotsYellow cauliflower Yellow lentilsYellow onionsYukon potatoes

Yellow Foods List

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Yellow Food RecipesFiery Curry Lentil Soup Serves 6 | Time: 75 minutes

Ingredients:• 4 large garlic cloves, peeled and

finely chopped • 2 medium yellow onions, finely diced• 1 Tbsp extra-virgin olive oil• 2 cups brown and/or yellow lentils• 10 cups vegetable or chicken broth• 1 cup of fresh corn kernels• 2-3 yellow bell peppers, sliced• 3 large yellow potatoes, cut into 1-inch

cubes • ¼ tsp cumin • 2 tsp curry powder• Dash sea salt

Directions:In a small saucepan, heat garlic and onions in olive oil over medium heat until soft. Rinse lentils thoroughly. In a large stock pot, add broth and all other ingredients, including the sautéed garlic and onions. Simmer and stir occasionally for at least one hour. Serve warm.

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Sunshine Smile Smoothie Serves 1 | Time: 5-10 minutes

Ingredients:• 1 small banana • 1 cup pineapple juice • 1 tsp freshly-squeezed lemon juice • 1-inch piece fresh ginger, grated • 1 scoop protein powder of your choice• Water and ice to smoothie consistency• 1 Tbsp chia seeds for garnish

Directions: Blend well, garnish with chia seeds, and enjoy with a radiant smile on your face!

Sesame-Tahini Chicken Serves 1 | Time: 1 hour

Ingredients:• ¼ cup uncooked organic long-grain brown rice • ½ cup water or broth, vegetable or chicken • ¼ cup cubed yellow squash • 1 Tbsp freshly-squeezed lemon juice • 2 4-ounce chicken breasts, cubed • Dash of sea salt • Dash of ground black pepper • 1 Tbsp sesame oil, divided • ½ Tbsp rice vinegar • 1 tsp minced fresh ginger • 1 garlic clove, minced or pressed • 2 Tbsp chopped green onions • ½ Tbsp unhulled sesame seeds • 1 Tbsp tahini

Directions: Use a rice cooker to cook the rice with the squash, if one is available. If not, combine the rice with the ½ cup water or broth in a medium saucepan. Add the cubed squash and bring the pot to a boil over medium-high heat. Reduce the heat to low and simmer the mixture, covered, until the rice is tender, and the water has been absorbed, 30 to 40 minutes. While the rice is cooking, in a medium bowl, pour the lemon juice over the chicken breasts and sprinkle them each with salt and pepper. In a heated skillet, warm ½ tablespoon of the sesame oil, then add the chicken breasts and pan-fry them on medium heat until they are cooked through. In a small bowl, whisk the remaining ½ tablespoon sesame oil with the rice vinegar, ginger, and garlic. When the rice and squash have finished cooking and cooled, pour the oil and vinegar mixture into the rice and squash, tossing to coat everything. Add the green onion, then the cooked chicken, or keep the chicken on the side if you prefer. Sprinkle the dish with the sesame seeds and drizzle the chicken with the tahini before serving.

Seasoned Chickpeas and Roasted Spaghetti SquashServes 2-3 | Time: 35-40 minutes

Ingredients:• 1 Tbsp extra-virgin olive oil • 1 Tbsp cumin seeds • 1 shallot, finely chopped • 1 garlic clove, minced • 2 cups cooked chickpeas • Zest and juice of ½ lemon • 2 Tbsp finely chopped fresh parsley • 2 Tbsp finely chopped fresh thyme • Pinch of sea salt • Freshly ground black pepper to taste

• 1 small spaghetti squash • 1 Tbsp extra-virgin olive oil, plus more for

drizzling • Sea salt and freshly ground black pepper

to taste

Directions:For chickpeas: In a large sauté pan, gently heat the olive oil and stir in cumin seeds, heating them for 1 to 2 minutes. Add the shallot and garlic, and sauté them for 3 to 4 minutes, stirring frequently. Add the chickpeas, stirring until all the ingredients are warmed and blended together. Remove the pan from the heat, and stir in the lemon zest and juice, parsley, and thyme. Season the mixture with salt and pepper.

For spaghetti squash:Preheat oven to 400˚F. Cut both ends off the squash, then cut the squash in half lengthwise. Scoop out the seeds and discard them. Drizzle the flesh of each half with the olive oil and sprinkle each with salt and pepper to taste. Place the squash halves flesh side down in a glass baking dish filled with about ½ inch of water. Roast the squash in the oven for about 20 to 25 minutes or until it is tender. Insert a knife in the center to check for doneness. Be careful not to overcook them.

When they are ready, remove them from the oven, discard the water, and use a fork to gently scrape out the flesh of both halves of the squash. Place about a quarter of the “spaghetti” flesh into a large serving bowl. Drizzle it with a little more olive oil and serve it with the seasoned chickpeas.

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Green Foods and Heart Health

When you think of green, you’re on the path of love. Many people may say that love is red, but that is passion. Green is the kind of love that embraces and envelops us, like Mother Nature when walking through a lush forest. It represents the heart-healthy and satisfying fat of the buttery avocado, the lovely, long bean sprout, and the liver-loving artichoke. Green is the color of the garden at the beginning of growth, bursting with nutrient-rich spring crops, and the buds of flowers waiting to form into fruit.

Green foods support optimal circulation and elasticity of the cardiovascular system thanks to phylloquinone, or vitamin K1, magnesium, potassium, naturally-occurring nitrates, folate, antioxidants, and fiber.41, 42 One large analysis of many research studies found that 15.8% of cardiovascular disease risk could be reduced by ‘almost every day’ consumption of green leafy vegetables, including cruciferous vegetables such as broccoli and Brussels sprouts.43 Green leafy vegetables contain a variety of polyphenols and flavonoid antioxidants. The ad-dition of these heart-loving foods to the diet may reduce risk for hypertension, coronary heart disease, and stroke.44

Green foods are heart loving. Green supports a healthy heart.

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Green in ActionSwiss chard contains an antioxidant called vitexin that may offer cardio-protection. The stalks of chard can be found in a rainbow of colors, but most leaves are a dark shade of green.45 Collards, another rich green, are a great source of folate, or vitamin B9, and glucobrassicin. These traditional Southern greens are associated with a lowered risk of cardiovascular disease and may be protective against cancer.46 Even the often-overlooked lettuces, like romaine, offer important nutrients for cardiovascular health and a great crunch in Caesar salad!

Did you know?• Spinach, celery, and watercress have been shown to

reduce systemic blood pressure, enhance tissue blood flow, aid in muscle oxygen utilization, and improve exercise tolerance.47

• Avocados are a good source of vitamin K, folate, dietary fiber, a variety of antioxidant nutrients, and healing fats. Including avocados in our diet is associated with a lower risk of metabolic syndrome.48

• Green grapes contain a variety of micronutrients, especially magnesium and potassium. Increasing dietary potassium can reduce blood pressure and lower risk of stroke.49

Antioxidant • Blood vessel expansion• Clotting• Detoxification• Metabolism

Active Compounds and Nutrients Catechins, chlorogenic acid, chlorophyll, epigallocatechin gallate (EGCG), flavonoids, folates, glucobrassicin, glucosinolates, isoflavones, isothiocyanates, l-theanine, nitrates, oleocanthal, oleuropein, phytosterols, silymarin, sulforaphane, tannins, theaflavins, tyrosol, vitexin50

ArtichokesArugulaAsparagusAvocado Avocado oilBamboo shootsBasilBeet greensBell peppersBitter melonBok choyBroccoflowerBroccoliBroccoliniBrussels sproutsCeleryChardCilantro CollardsCucumbersDandelion greensDillFennel bulbsFiddlehead fernsGreen applesGreen beansGreen cabbageGreen grapesGreen lentilsGreen olivesGreen onionsGreen pears Green peasGreen teaKaleKiwisLeeksLettuce (butter, iceberg, romaine)Limes MizunaMung beansMustard greensNopal cactus

Green Foods List

OkraOlive oil, extra virgin OreganoParsleyPeppers (bell, chili, jalapeño)Pickles Radish greensRosemary Sage Snow peasSoursopSoybeans (edamame)SpinachSprouts ThymeTiger figsTurnip greensWatercressZucchini

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Green Food RecipesHeart Salad Serves 3-4 | Time: 15-20 minutes

Ingredients:

Salad:• 1 bag fresh spinach leaves (10 – 12 oz)• 1 ripe avocado, diced into cubes• 1 cup broccoli sprouts (washed well)• 1 tsp fresh dill or ¼ tsp dill powder• ½ cup strawberries, sliced in half (to

resemble heart shape) • ½ cup slivered almonds• Dash sea salt and pepper

Dressing:• ¼ cup flaxseed oil• ¼ cup extra-virgin olive oil • ¼ cup balsamic vinegar

Directions:Wash spinach leaves and put into large serving bowl. Add avocado cubes, broccoli sprouts, and dill, and lightly mix throughout. Top with strawberries and almonds. Combine dressing ingredients in shaker cup. Before serving, drizzle salad with dressing. Add salt and pepper to taste.

Anchovies or White Beans and AsparagusServes 1 | Time: 20-25 minutes

Ingredients:

For omnivores: • 4 anchovies (Vital Choice brand

preferred)

For vegans: • ½ cup cooked Great Northern beans

For both: • 5 asparagus stalks, tough ends removed,

cut into bite-size pieces • 1 Tbsp avocado oil • 1 garlic clove • 1 Tbsp minced green onion • 2 Tbsp minced fresh parsley • 5 green olives, sliced • 2 Tbsp raw pine nuts

DirectionsOmnivores, drain any oil from the anchovies (if applicable), and cut them into bite-size pieces. Set them aside.

Both omnivores and vegans, steam the asparagus for 3 to 4 minutes or until it is bright green. In a skillet set over medium heat, warm the avocado oil, then add the garlic and green onion, sautéing them for 1 to 2 minutes. Add the asparagus, parsley, and anchovies (omnivore) or beans (vegan). Sauté for an additional 1 to 2 minutes. Remove from the heat and transfer the mixture to a serving plate. Sprinkle the dish with the olives and pine nuts.

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Kiwi and Pistachios Serves 1 | Time: 5 minutes

Ingredients: • 1 kiwi fruit • 1 handful unsalted, raw, shelled pistachios

Directions:Eat as a delicious snack!

Emerald Smoothie Serves 1 | Time: 5-10 minutes

Ingredients: • ½ cup green tea (already prepared,

cooled to room temperature)• ½ cup coconut water • ¼ avocado • 1 cup fresh spinach leaves • ½ green apple, sliced • Zest plus juice of one lime• 1 scoop protein powder of your choice

(optional)• Water to blend

Directions:Mix well in a blender and infuse with love.

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Blue/Purple/Black Foods and Brain Health

Close your eyes and think back to your sweetest memory. Blue, purple, and black swirl together in the deep space of emotion behind your eyes to bring this memory to the forefront of your mind - a live performance of your favorite song, a joyful day with loved ones, a beautiful moment alone in nature. These unique colors support your memories, your mood, and your ability to intuit and learn. They fuel the incredible connection between your brain and body, allowing you to take in new information and re-experience the past.

Blue, purple, and black foods possess rich stores of brain-boosting antioxidants and polyphenols such as flavonoids, procyanidins, flavonols, phenolic acids, and derivatives of stilbenes.51 Our brain, the hub of the nervous system, uses these important compounds to balance every environmental input with every internal response. Our ability to learn, play, focus, remember, and sense is due to the equilibrium our nervous system provides. And blue, black, and purple hued foods fuel this enormous job.

Blue, purple, and black foods support the mind and mood.Blue, purple, and black bolster the brain.

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Blue/Purple/Black in Action

These royally-colored foods are rare in nature. Blueberry juice and grape juice act as antioxidants that protect the brain against damaging stress, while blueberries themselves may be beneficial to memory.52, 53 Purple-stem Chinese kale may contain more health-promoting compounds than other varieties, including higher levels of phenolic acids and flavonoids compared to green-stem kale.54

Did you know?• Plums and prunes contain phenol compounds like

neochlorogenic and chlorogenic acid that may inhibit brain inflammation and confer neuroprotection.55

• Purple figs provide potassium, vitamin B6, and manganese that support brain health.56

• Concord grape juice has been shown to improve memory function in adults with mild cognitive impairment, spatial memory and driving performance in healthy mothers, as well as improve reaction time and increase calm ratings in young adults.57, 58, 59

Functions• Anti-inflammatory• Antioxidant• Brain protective• Cognitive health• Mood support

Active Compounds and Nutrients Anthocyanins, flavonoids, flavonols (kaempferol, quercetin, myricetin), phenolic acids (hydroxycinnamic acids), proanthocyanidins, procyanidins, pterostilbene, resveratrol, stilbenes60

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Acai berriesAronia berriesBlack beansBlack lentilsBlack Mission figsBlack pepperBlack quinoaBlack riceBlack teaBlackberriesBlueberries BoysenberriesEggplantHuckleberriesJaboticaba MarionberriesOlives (black, purple)Oolong teaPeppers (bell, chili)PlumsPrunesPurple asparagusPurple beansPurple cabbagePurple carrotsPurple cauliflowerPurple grapesPurple kalePurple onionsPurple potatoesPurple ricePurple sweet potatoes Raisins

Blue/Purple/Black Foods List

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Blue/Purple/Black Food Recipes

Green Tea Berry Buzz Smoothie Serves 2 | Time: 5-10 minutes

Ingredients:• 1 cup green tea (already prepared

and cooled to room temperature)• 2 cups frozen mixed berries

(blueberries, raspberries, blackberries) • 1 ½ cups coconut milk or 1 cup full-fat

coconut milk• ¼ cup pomegranate juice • Drizzle of honey

Directions:Combine tea, mixed berries, coconut milk, and juice in a blender until smooth. Add water as needed.

Drink as a smoothie or freeze if you prefer to eat as a sorbet.

Black Bean, Purple Kale and Cabbage Salad Serves 1 | Time: 15-20 minutes

Ingredients: • 1 cup black beans (cooked)• 1 cup chopped purple kale • ½ cup chopped purple cabbage • ⅓ cup thinly sliced apple • 2 Tbsp chopped walnuts

For the dressing: • 1 Tbsp freshly-squeezed lemon juice • ½ Tbsp Dijon mustard • 1 tsp honey • 1 Tbsp extra-virgin olive oil • Sea salt and black pepper to taste

Directions:In a serving bowl, combine the beans, kale, cabbage, apple, and walnuts. In a small bowl, whisk together all the dressing ingredients, then pour the dressing over the salad and mix thoroughly. Serve immediately.

Berry and Nut Cobbler Serves 4 | Time: 1 hour

Ingredients: • 1 tsp, plus 2 Tbsp coconut oil (or butter)• 1 cup blueberries, frozen or fresh (if you

use frozen, rinse and drain)• 1 cup blackberries • 1 cup raspberries • ½ cup chopped pecans • ½ cup chopped walnuts • 1 cup gluten-free oats • 1 Tbsp flaxseed meal • 1 Tbsp honey

Directions:Preheat the oven to 375˚F. Grease a 9 × 9 glass baking dish with 1 teaspoon of the coconut oil (or butter). In a medium bowl, combine the blueberries, blackberries, and raspberries. In another bowl, combine the pecans, walnuts, oats, flaxseed meal, and honey with the remaining 2 tablespoons of coconut oil. Spread the berry mixture evenly in the greased baking dish. Sprinkle the nut and oat mixture on top. Bake the cobbler for 20 to 25 minutes, or until the berries are gen-tly bubbling. Remove it from the oven and allow it to cool. Spoon cobbler into a dish and eat mindfully.

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Coconut Cod Fillet with Plum-Lavender Sauce Serves 2 | Time: 20-25 minutes

Ingredients:• 2 4-ounce cod fillets• 2 Tbsp coconut oil, melted • 2 Tbsp unsweetened shredded coconut • ⅛ tsp cardamom powder • Pinch of sea salt • ⅛ tsp black pepper

For the Plum-Lavender Sauce: • 2 plums, pitted and sliced • 2 Tbsp extra-virgin olive oil • 1¼ Tbsp freshly-squeezed lemon juice • 2 tsp lavender buds, ground in a mortar

and pestle • ½ tsp sea salt

DirectionsIn a large bowl, whisk together the coconut oil, shredded coconut, cardamom, salt, and pepper. Set the mixture aside. Set a large skillet over low heat. Dip each cod fillet into the oil and spice mixture, then lay both fillets in the heated skillet. Cover the skillet and let the cod cook, flipping the fillets to cook their other sides after about 5 minutes for a total cooking time of 10 minutes.

Meanwhile, make the sauce. In a small saucepan, warm the plums in about ¼ cup water. When they have softened, after about 1-2 minutes, add the olive oil, lemon juice, lavender, and salt. Heat the mixture for about 2 minutes, stirring constantly. Place the cooked cod fillets on a serving plate and drizzle each with half the sauce.

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White Foods and Detoxification

White is not often thought of as a color, but subtle shades of calming white are present everywhere in nature. In this guide, white is associated with foods and processes that enhance the body’s ability to remove substances. It refers to a ‘clean slate’ or an ‘inner reset’. The liver, located under our right rib cage, is the main organ associated with detoxification. But, our skin, kidneys, intestines, and even lungs and breath play major roles in the nutrient-dependent process of toxin release, along with our ability to rest and relax. The color white symbolizes the ‘rest, digest, and detoxify’ parasympathetic state needed to truly let go.

In the nutrition field, we hear to generally avoid ‘white foods,’ as many processed foods, such as sugar and flour are white. But whole white foods can be healing and nutrient-dense. Cruciferous vegetables, such as cauliflower, and alliums, such as garlic and onions, contain sulforaphane and organosulfur compounds that may help reduce risk of cancer, improve antioxidant activity, and support the function of detoxifying enzymes.61

White foods are cleansing and purifying.White represents a reset.

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White in ActionCoconut oil is a rich source of medium chain fatty acids that protect against chronic diseases, and support against infections.62, 63 This delicious oil contains the anti-microbial compounds lauric acid, capric acid, monolaurin, and monocaprin.64 The wonder-food garlic has antioxidant, anti-inflammatory, and liver-protecting effects. It is also a prebiotic.65

Did you know?• Onions are a surprising source of vitamin C. Vitamin

C in an antioxidant vitamin that supports phase I liver detoxification.66

• Onions and garlic contain organosulfur compounds that upregulate gene expression and enzymes needed for detoxification.67

Functions• Antioxidant • Anti-inflammatory• Detoxifying• Immune support (anti-fungal, anti-microbial, anti-viral)

Active Compounds and NutrientsAllicin, caprylic acid, fibers, flavonoids, glucosinolates, lauric acid, Medium Chain Triglycerides (MCTs), quercetin, sesamin, sulfur compounds

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Aloe vera Apples Applesauce, unsweetenedCauliflowerCassava flour Coconut Coconut creamCoconut waterDaikon radishGarlicHearts of palmHorseradishJicamaKohlrabi Mangosteen (flesh)ParsnipsPear (flesh)Protein powders (all)Pumpkin seeds (outer)Rambutan (flesh)RutabagaSauerkrautSesame seedsShallotsTofuTurnipsPlant-based, unsweetened milk alternatives PotatoesWhite asparagus White button MushroomsWhite carrotsWhite mulberries (dried)White onions White pepperWhite riceWhite sweet potatoes White tea

White Foods List

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White Food RecipesRainbow Noodles with Basil-Cauliflower Pesto Serves 3-4 | Time: 15-20 minutes

Ingredients:

For the pesto:• 1 cup tightly-packed, fresh basil leaves (purple basil

preferred) • 1 cup chopped cauliflower • 2 garlic cloves • 1 tsp sea salt • ½ cup raw pine nuts • ½ cup extra-virgin olive oil

For the noodles:• 1 red bell pepper, sliced thinly • 1 carrot, sliced into “noodles” with a vegetable peeler • 1 small zucchini, sliced into “noodles” with a vegetable

peeler or spiralizer • 1 small yellow squash, sliced into “noodles” with a

vegetable peeler or spiralizer • 2 Tbsp Heavenly Basil-Cauliflower Pesto (recipe below)• Sliced green onions, for garnish

Directions:Place all the pesto ingredients in a high-speed blender or food processor and blend the mixture until it’s smooth. Add more oil if needed for a better flow. Save any leftover pesto in a glass jar to be kept in the refrigerator (up to 3 days) for future use.

Warm the noodles if preferred or serve room temperature on a serving plate. Gently combine with the pesto and garnish the dish with the green onions. Serve immediately.

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Pear-Ginger Smoothie Serves 1 | Time: 5-10 minutes

Ingredients:• 1 small ripe pear, cored • 1-inch piece fresh ginger, minced • ¼ tsp ginger powder • 1 Tbsp chia seeds• 1 scoop protein powder of your choice • Water and ice to blend

Directions: Blend everything until a fluid consistency is reached. Add more water if needed. Drink immediately.

Creamy Spiced Cauliflower Soup Serves 2 | Time: 25-30 minutes

Ingredients:• 2 tsp coconut oil• ½ medium white onion, diced• 2 garlic cloves, minced• Pinch of crushed red pepper flakes• 1 tsp cumin powder• 1 tsp turmeric powder• Pinch of coriander powder• Pinch of cardamom powder• Pinch of sea salt• Dash of black pepper• ½ large head cauliflower, roughly chopped• 1 cup unsweetened, full-fat coconut milk or ½

cup coconut cream• 2 cups vegetable broth• 1 bay leaf• 1 Tbsp cashew nut butter (or other nut butter)

Directions: In a large soup pot set over medium heat, warm the coconut oil. Add the onion and garlic, and sauté, stirring occasionally, until the onions become translucent, about 2-3 minutes. Add the red pepper flakes, cumin, turmeric, coriander, cardamom, salt, and black pepper, and stir the mixture well for about 1 minute. Then add the cauliflower, coconut milk, broth, bay leaf, and cashew nut butter. Bring the soup to a boil, then reduce the heat and let it simmer gently for about 15 minutes, until the cauliflower is tender. Ladle half the soup into a serving bowl and serve it warm.

Baked Tempeh with Sweet and Sour Slaw Serves 2 | Time: 15-20 minutes

Ingredients:• 8 oz. of tempeh, cut into small squares• 1 Tbsp olive oil • Dash of salt• Dash of black pepper

• 1 cup diced green cabbage • 1 cup diced red cabbage • 1 pear, sliced • 1 Tbsp diced white onion • 2 Tbsp chopped walnuts • 2 Tbsp golden raisins

For the dressing: • 1 Tbsp Dijon mustard • 1 tsp honey • 1 Tbsp apple cider vinegar • 1 Tbsp flaxseed oil • ½ tsp fennel seeds • Pinch of cayenne pepper powder• Pinch of sea salt

Directions: Place cut tempeh into mixing bowl and mix thoroughly with olive oil, salt, and pepper. Arrange tempeh on cookie sheet and bake at 350 degrees until tempeh is golden brown, 25-30 minutes.

In a serving bowl, combine the cabbages, pear, onion, walnuts, and raisins. In a separate small bowl, whisk together all the dressing ingredients and drizzle the dressing over the slaw. Serve warm tempeh on top of the dressed slaw.

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Brown/Tan Foods and Grounding

Do you have a favorite experience of being close to the earth? Planting garden seeds with your grandmother? Sleeping on the ground outside under the stars? Or playing football on a muddy field with your family over Thanksgiving? These experiences are grounding and visceral. They take us out of our heads and put us back, literally, into our bodies and firmly in the dirt. Brown and tan foods serve a similar purpose. Whole grains, nuts, seeds, coffee, and mushrooms have deep flavors and are mineral rich. They draw up nutrients from the soil and deliver them to our bodies with the reminder that, truly, everything we need comes from the earth.

Though those sensitive or allergic to gluten must be careful of wheat and rye, those grains contain many different nutrients and are rich in fiber. They are especially high in B vitamins and contain alkyresorcinol, phytosterols, phenolic acids, folates, lignans, tocotrineols, and tocopherols.69

Nuts are powerhouses of plant-based proteins, monounsaturated and polyunsaturated fatty acids, soluble and insoluble fibers, folate, thiamine, vitamins E and K, magnesium, selenium, copper, and potassium, and compounds such as xanthophyll, carotenoids, antioxidants, and phytosterols.70

Mushrooms provide potassium, selenium, thiamin, riboflavin, niacin, cobalamin, and vitamins C, D, and E.71

Brown and tan foods are grounding and eliminating. Brown and tan bring us back to earth.

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Brown/Tan in ActionData from large analyses of multiple studies found that 2 to 3 servings per day of whole grains such as rice, barley, oats, and rye are beneficial for the prevention of gastric, pancreatic, and colorectal cancers, cardiovascular disease, and type 2 diabetes. The complete whole grain, including the germ and bran, provides vitamins, minerals, lignans, and phytochemicals.72

Did you know?• Chocolate, specifically cocoa and cacao, are delicious

powerhouses of antioxidant and anti-inflammatory phytonutrients that may offer cardiovascular and immune benefits.73

• Flaxseeds contain high amounts of alpha-linolenic acid, fiber, protein, and phytoestrogens. These small but mighty seeds may be helpful in prevention of coronary heart diseases, atherosclerosis, rheumatoid arthritis, asthma, and hypertension.74

• Whole oats were effective in controlling high blood sugar, lowering blood lipids, and reducing weight in overweight adults with type 2 diabetes.75

Functions• Anti-inflammatory • Antioxidant• Anti-thrombotic • Binding• Blood-sugar balancing

Active Compounds and NutrientsAlpha-linolenic acid, carotenoids, catechins, chlorogenic acid, epicatechins, ferulic acid, gallic acid lignans, procyanidins

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AlmondsBarleyBrazil nutsBrown lentilsBrown riceBrown Turkey figsBuckwheat Cacao nibsCacao powderCarobCashewsChai teaCocoa powderCoconut aminosCoffeeDatesFlaxseed (meal, oil, seeds)Hemp seedsHempseed oilMaca powderMacadamia nutsMilletMushroom teasMushroomsNut and seed butters OatsPeanutsPecansPili nutsPumpkin seeds (shelled)QuinoaRice bran oilRyeSesame (butter, oil, seeds)Soy sauceSpeltSunflower seedsTamari sauceTamarind (seeds, paste)Taro rootTeffTempehTriticaleWalnutsWheat

Brown/TanFoods List

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Brown/TanFood RecipesGrounding SoupServes 4 | Time: 75 minutes

Ingredients:• 1 Tbsp extra-virgin olive oil • 2 tsp dried sage • 2 tsp dried rosemary • 1 medium-size carrot, chopped• 1 red onion, chopped• 2 stalks celery, chopped• 1 medium-sized parsnip, chopped• 2 cups red or yellow quinoa• 3 cups shiitake mushrooms• 8 cups vegetable or chicken broth• Sea salt to taste• Black pepper to taste• Parsley (or cilantro), chopped for garnish

Directions:In a large soup pot warm the olive oil, sage, and rosemary on medium-low heat. Add the carrot, onion, and celery and sauté until the onions become translucent. Add the quinoa, mushrooms, and broth. Bring mixture to a boil and let simmer for 1 hour or until the soup becomes the consistency that you prefer (longer simmer time for thicker soup, shorter simmer time for more liquid soup). Add salt and pepper to taste. Serve warm with garnish of parsley (or cilantro).

Cacao-Coconut Smoothie Serves 1 | Time: 5-10 minutes

Ingredients: • 1 cup unsweetened coconut milk (boxed

variety) • 1 tsp honey • 1 Tbsp raw cacao nibs • 1 Tbsp unsweetened raw cacao powder

(or cocoa powder) • 1 tsp flaxseed meal • 1 scoop protein powder of your choice • Water to blend

Directions:Blend everything until a fluid consistency is reached. Add more water if needed. Garnish with a pinch of cacao nibs and enjoy!

Arugula Salad with Seed Medley Serves 2 | Time: 10-15 minutes

Ingredients:

For the salad greens:• 3-4 cups arugula • ½ cup diced cucumber • 1 Tbsp chia seeds • 1 Tbsp hemp seeds • 1 Tbsp flaxseed meal• 1 Tbsp sunflower seeds• 1 Tbsp sesame seeds

For the dressing: • 1 Tbsp freshly-squeezed lemon juice • 1 Tbsp tahini • ⅛ tsp turmeric powder • ⅛ tsp ground black pepper • Pinch of sea salt

Directions:In a serving bowl, combine the arugula, cu-cumber, and seeds. In a separate small bowl, whisk together all the dressing ingredients and drizzle the dressing over the salad. Serve immediately.

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click here to download

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Other TidbitsOrganic Foods: The FactsThe word ‘organic’ carries a hefty connotation — healthier, fresh, sustainable. But, what does organic mean?

The USDA recognizes organic production as a multifaceted approach to food production, including: • awareness of biodiversity• soil biological activity• use of materials and activities that enhance ecological balance and natural systems

optimization of soil life, plants, animals, and people77

Cover crops, crop rotation, biological control for weed management, rotational grazing, alternative health care for animal health, elimination of synthetic pesticides and fertilizers, and a focus on renewable resources are all encouraged organic practices.78

Organic foods may reduce the risk of allergic disease and obesity while improving parameters of growth and development; however, studies cannot separate other influencing factors when reporting those results.79 Higher levels of certain nutrients such as phenolic compounds and omega-3 fatty acids are found in organic fruits, vegetables, dairy, and meats. Additionally, the use of antibiotics is restricted in organic animal farming.80

Ultimately, we do our best to feed ourselves and our loved ones. It’s not always possible to eat 100% organic foods, but the use of the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce81 can help us make balanced decisions about which foods to purchase as organic, rather than conventional.

Raw or Cooked Foods?Vegetables and fruits offer different benefits depending on whether they are raw or cooked. While it’s tempting to assume that raw preparation is superior, many plant-based antioxidants and nutrients require gentle cooking to make them active and accessible. Subtle steaming — 1-2 minutes — in order to draw out the vivid color present in the vegetable leads to a greater percentage of antioxidant activity in foods such as green pepper, cabbage, carrots, and asparagus.82 So, enjoy your veggies and fruits both cooked and raw. A mixture of both preparation methods applied to a wide variety of foods is the best choice.

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What counts as a serving size? Print out or save this chart to your desktop for easy reference. Refer to the Resources section for a pictorial chart from HealthyEating.org to help you visualize serving sizes.

Serving Sizes

Beverages

Condiments

Fats & Oils

Fruits

Herbs

Legumes

Non-starchy vegetables

Nuts & nut butters

Seeds

Spices & seasonings

Starchy vegetables

Unsweetened milks

Whole grains

1 cup (8 fluid ounces, 240 milliliters)

1 teaspoon (5 grams)

1 tablespoon (15 milliliters)

1 medium piece

1 teaspoon (~1 gram)

½ cup cooked (50 grams)

½ cup cooked (50-100 grams); 1 cup raw (50-100 grams)

1 ounce (~28 grams); 2 tablespoons (32 grams)

1 ounce (~28 grams)

1 teaspoon (2.6 grams)

½ cup cooked (80-100 grams)

1 cup (150-200 grams)

½ cup cooked (80-100 grams)

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ResourcesEnvironmental Working Group’s Consumer Guide to Seafoodhttps://www.ewg.org/research/ewgs-good-seafood-guide

Environmental Working Group’s Shopper’s Guide to Pesticides in Producehttps://www.ewg.org/foodnews/dirty-dozen.php

Healthy Eating Serving-Size Charthttps://www.healthyeating.org/Portals/0/Documents/Tip%20Sheets/Portion_Serving_Size_Chart_Eng.pdf

Local Food Directory (CSA)https://www.ams.usda.gov/services/local-regional/food-directories-listings

Seasonal Food Guidehttps://www.seasonalfoodguide.org/

Online programs and in-person workshops for personal enrichment and inner transformation created and led by Dr. Deanna Minich.

Learn how to nourish your body through food, movement, new thought patterns, and emotional expression, while breaking through conflicts and creative blocks, and improving your relationships with your community, your family, and yourself.

Programs include:

21 DAYS OF CREATIVITY TO CHANGE YOUR LIFEA 21-day online course designed to help you embrace creativity in every area and achieve the best health of your life through fun, fulfilling, creative expression–plus learn strategies to break out of creative ruts.

21 DAY ONLINE SELF-DIRECTED WHOLE DETOX™A self-directed, online program to guide you through Dr. Deanna Minich’s transformational Whole Detox, a personalized program to break through barriers in every area of your life

NOURISH YOUR WHOLE SELFA 56-day online daily practice for developing a deeper connection to eating and living. Daily emails with inspirational images, affirmation and activities help you nourish your whole self.

Visit www.foodandspirit.com to learn more or for the latest program listing

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Stay Connected!

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NOURISH YOUR WHOLE SELF COMMUNITYJoin Dr. Deanna’s Nourish Your Whole Self Community Facebook group to connect with her and others interested in a whole-food, whole-body, whole-life approach to healing using the full-spectrum of color and the seven systems of health.

NOURISH YOUR WHOLE SELF CARDSA 56-card deck and accompanying booklet guide to your relationship with food through the 7 aspects of you—the Root, Flow, Fire, Love, Truth, Insight, and Spirit. Each aspect is represented by 7 inspirational images together with a healing affirmation. Enjoy choosing a card as often as you like, take them with you for meals throughout the day or just pick one a day to focus on for whole-self nourishment!

BOOKS BY DR. DEANNA MINICH

The Rainbow Diet: Unlock the Ancient Secrets to Health Through Foods and Supplements

Whole Detox: A 21-Day Personalized Program to Break Through Barriers in Every Area of Your Life

Chakra Foods for Optimum Health: A Guide to the Foods that Can Improve Your Energy, Inspire Creative Changes, Open Your Heart, and Heal Body, Mind, and Spirit

Quantum Healing: An A-Z Self-Healing Guide for Over 100 Common Ailments

Quantum Supplements: A Total Health and Wellness Makeover with Vitamins, Minerals, and Herbs

An A-Z Guide to Food Additives: Never Eat What You Can't Pronounce

www.deannaminich.com

www.foodandspirit.com

www.whole-detox.com

R e f e r e n c e s1 Liu RH. Dietary bioactive compounds and their health implications. J Food Sci. 2013 Jun;78 Suppl 1:A18-25. doi: 10.1111/1750-3841.12101.2 Wahl DR, Villinger K, König LM, Ziesemer K, Schupp HT, Renner B. Healthy food choices are happy food choices: Evidence from a real-life sample using smartphone-based assessments. Sci Rep. 2017 Dec 6;7(1):17069. doi: 10.1038/s41598-017-17262-9.3 Lee-Kwan SH, Moore LV, Blanck HM, Harris DM, Galuska D. Disparities in state-specific adult fruit and vegetable consumption — United States, 2015. MMWR Morb Mortal Wkly Rep 2017;66:1241–1247. DOI: http://dx.doi.org/10.15585/mmwr.mm6645a1 4 Pal HC, Pearlman RL, Afaq F. Fisetin and its role in chronic diseases. Adv Exp Med Biol. 2016;928:213-244. 5 United States Department of Agriculture. Agricultural Research Service. USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/, Accessed 9/24/2018.6 Hunter P. The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO Rep. 2012;13(11):968–970. doi:10.1038/embor.2012.142. 7 Minich, DM. A review of the science of colorful, plant-based food and practical strategies for “Eating the Rainbow.” Journal of Nutrition and Metabolism, 2125070. 2019; 1-19. https://doi.org/10.1155/2019/21250708 Schell J, Scofield RH, Barrett JR, Kurien BT, Betts N, Lyons TJ, Zhao YD, Basu A. Strawberries improve pain and inflammation in obese adults with radiographic evidence of knee osteoarthritis. Nutrients. 2017 Aug 28;9(9). pii: E949. doi: 10.3390/nu9090949. 9 Asgary S, Afshani MR, Sahebkar A, Keshvari M, Taheri M, Jahanian E, …, Sarrafzadegan N. Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study. J Hum Hypertens. 2016 Jun 9. doi: 10.1038 jhh.2016.34. [Epub ahead of print]10 Valderas-Martinez P, Chiva-Blanch G, Casas R, Arranz S, Martínez-Huélamo M, Urpi-Sarda M, …, Estruch R. Tomato sauce enriched with olive oil exerts greater effects on cardiovascular disease risk factors than raw tomato and tomato sauce: A randomized trial. Nutrients. 2016 Mar 16;8(3):170. doi: 10.3390/nu8030170.11 Minich, DM. A review of the science of colorful, plant-based food and practical strategies for “Eating the Rainbow.” Journal of Nutrition and Metabolism, 2125070. 2019; 1-19. https://doi.org/10.1155/2019/2125070 12 Minich, DM. A review of the science of colorful, plant-based food and practical strategies for “Eating the Rainbow.” Journal of Nutrition and Metabolism, 2125070. 2019; 1-19. https://doi.org/10.1155/2019/2125070 13 Jamieson, HM. Carotenoids and health. The FASEB Journal. 2013; 638-648. https://www.fasebj.org/doi/abs/10.1096/fasebj.27.1_supplement.638.10 14 Stahl, W. Macular carotenoids: Lutein and zeaxanthin. Dev Opthalmol. 2005; 38:70-88. doi: 10.1159/000082768. 15 Chew BP, Weng BB, Kim HW, Wong TS, Park JS, Lepine AJ. Uptake of beta-carotene by ovarian and uterine tissues and effects on steroidogenesis during the estrous cycle in cats. Am J Vet Res. 2001 Jul;62(7):1063-7.

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