The phytonutrient challenge: I invite you to join me this week as we strive to eat 1 cup of color (green, red, orange, white and blue) each day!

The bright colors of fresh fruits and vegetables tell a powerful story of their nutrients. The phytonutrients in plants help us fight disease and stay healthy.

What are phytonutients? Plant chemicals, antioxidants, vitamins and minerals.
An easy way to think of phytonutrients is to group fruits and veges and visual them by colors: green, red, orange, white and blue. Most people do not get enough of these valuable nutrients. As a culture concerned with weight loss and quick fix dieting for that special size 4 dress - we sometimes focus on food as fuel and we get tripped up with macronutrients- fats, proteins, and carbohydrates....Sort of like "calories in / calories out." However, at the cellular level, our bodies need the right micronutrients for cellular growth and repair and health.

This week, I encourage you to focus on nutrition through a plant-based diet. When we focus our energy on eating more plants, we feel satiated and energized. I have found that over time, the more we connect with natural whole foods, the less we are interested in unhealthy processed foods.

Let's try this together. This week, let's commit to eat 1 cup of each color each day. I am up for the challenge. Will you join me?

Greens: (Example- Broccoli)
Reds: (Example - Grapefruit)
Oranges (Example - Carrots)
Whites: (Example - onion)
Blues: (Example - eggplant)

Below, I have shared three links to help you discover more about phytonutrients.
I invite you to open the first link which is a nice infographic to help you make your selections this week. I am excited to take on this challenge. It feels great knowing that I won't be doing it alone and that we can all be in this together. Here's to a plant-based diet! Here's to us for seeking it out as part of our healthy life!

http://www.precisionnutrition.com/color-chart?utm_source=Facebook&utm_medium=Social&utm_campaign=PromotedPost_phytonutrient_infographic


http://fnic.nal.usda.gov/food-composition/phytonutrients

http://www.m.webmd.com/diet/phytonutrients-faq

Go Plants!
Lisa

Fitness we can agree on - 10 Steps to a Healthier You

The road to optimal health can be overwhelming. There is an abundance of information available and much of it is conflicting. Take heart. While much in the world of fitness is controversial, there is a common core backed by science and agreed on by health professionals. Here are 10 simple steps that will get you on the road to a healthier you right away. 

Fitness we can agree on:

1. Drink more water. Stay hydrated so your body can perform metabolic functions with ease. Wherever you are with this, take a baby step and add in 1 glass of water more than what you currently drink. Your skin will thank you too!
2. Eliminate processed foods. Eat foods that have 1 ingredient (whole foods) If you are new to this idea, create a journal and make 4 columns to track macro nutrients: Carbohydrates, Fats, Proteins, and the 4th column for "combined" foods. Notice where your eating patterns fall. Work to eat most of your foods in the Whole food categories.
3. Create your nutritional regimen around a PLANT BASED DIET. Rather than worry about what you can't eat, focus on delicious fresh fruits and vegetables. When you eat enough of these, you will be surprised at how satiated and comfortable you feel.
4. Eliminate added sugar. Seek the sugar in fresh fruit which also contains natural fiber to slow down the rate of absorption into the blood stream. 
5. Get plenty of rest. Sleep is a huge part of health and has an impact on fitness and athletic performance. 
6. Be happy. Seek a positive mental outlook that is nurtured by those around you. Being happy is not overrated. 
7. Supplements are not as good as real foods. Seek the majority of your nutrition through real, whole food choices.
8. While we focus on the macro nutrients: proteins, carbohydrates, and fats for weight loss and athletic performance, the micro nutrients are essential for metabolic function, cellular repair and optimal health. 
9.  A "diet" is what you eat. A restricted diet won't work unless it is sustainable. There is not one diet that works for everyone.Think like a scientist and figure out what is true for you.
10. Exercise by cardiovascular (heart/lung training) strength training, and yoga/flexibility are the 3 components of exercise. Seek a balance of all three.