When it comes to nutrition it is safe to say we could all use a little more color in our lives. One of my favorite techniques to use with clients is to teach them the importance of adding color to their plates. It is without a doubt one of the easiest ways for people to support their health without a ton of guesswork. This is because each color comes with its own health benefits and by adding more variety of colors to your daily routine you are unknowingly boosting your body’s nutrient supplies.
The Standard American Diet (SAD) is almost void of all colors, which is really sad. In the US, time and ease seem to take priority over nutrients. Now, I totally get it, and I have even been there personally. When I was in school, I looked at food the same way the army does (a time-consuming necessity). Unfortunately, the result is typically fast food that is calorie-dense and nutrient deficient. More often than not, these foods tend to be yellowish, white, or brown. Nothing about them screams health or vibrance.
Putting In A Work Order
Your body relies on you to provide it with all the building materials it needs to break down and build up different areas of your body. When your body is starting to get a little low on some of the materials, it will put in a work order with you. These work orders often come in the form of cravings or as signs and symptoms on your body. While most people miss the subtle signs and symptoms that pop up in your body, we all identify cravings. Unfortunately, these cravings can be misinterpreted. For example, people who are craving chocolate are asking for more magnesium. So instead of eating a bunch of chocolate, grab a handful of nuts. Now here is the thing most people don’t know. The more sugar you consume, the more magnesium you push out of your body, making the problem worse.
While red foods are packed with heart health benefits orange foods take center stage for collagen production! That’s right if you are looking for foods that will have you looking your best for as long as possible these foods are a no-brainer. Another amazing benefit of orange-colored foods is the ability to help boost your immune system. There is a reason we see foods of this color come out in full force during the fall season when colds and flu are on the rise. Even mother nature wants to make sure we are getting everything our bodies need to be happy, healthy, and successful at everything we do.
What Is In It For You?
Yellow foods contain powerful carotenoids such as Alpha-carotene, Beta-carotene, and Beta-cryptoxanthin. Carotenoids help boost your immune system, protect your vision, and prevent cancers. Yellow foods are also high in Lutein which supports eye health and aids in the prevention of cancers. More importantly, orange foods contain high amounts of Vitamin C and Folate which boost your immune system, repair DNA, improve red and white blood cell production, and convert carbohydrates into energy. Let’s break down some of the best options for red foods and all of the additional benefits they bring to the table!
With excess stress being the number one leading cause of weight gain it is easy to see why citrus foods make the list. Their natural ability to help lower stress levels from the scent alone should be more than enough of a reason to up your fruit game. However, they are also high in vitamin C and fiber which helps lower your blood pressure and flush out any excess you may be holding on to. When you are ensuring that you are receiving enough vitamin C you can enjoy the following: improved immunity, increased energy levels, youthful skin, improved mood, better oral hygiene, and increased production of collagen. Citrus fruits are easy to integrate into your daily routine due to their light and refreshing taste, not to mention the variety available to you. For the best results, I suggest grapefruit, orange, or lemon.
Ginger also helps the liver. Just like garlic, you can add it to various foods or you can add it to your detox drinks. Chewing ginger can help if you are suffering from a fatty liver or if your body is concentrated with toxins. While it is most commonly associated with the digestive system ginger contains numerous benefits for our overall health. It is rich in vitamin C, Folate (vitamin B9), Potassium, Choline, Magnesium, and Sodium which are all critical to ensuring our body remains hydrated. Ginger is also an amazing all-natural anti-inflammatory. The way ginger reduces inflammation differs from that of Turmeric. It reduces the production of inflammatory stimulants prostaglandins which in turn reduces inflammation. Ginger has been used for its medicinal properties for centuries. In fact, it used to make up over half of all traditional medicines and was mainly used for gastric discomfort. Its active essential oils are Gingerols and Shogoals which have been shown to reduce indigestion, cramps, diarrhea, constipation, and gas.
Get ready to learn even more reasons why you should love pineapple. Most of us tend to gravitate towards these sweet treats for their taste alone. Turns out your body may be leading you toward it for another reason. Packed full of vitamin C and antioxidants pineapple is a great addition that can help flush the system while also helping to reduce the risk of early aging. While also contains potassium and nearly 75% of the daily recommended dose of manganese which is critical for bone health and strength. Pineapple also contains Bromelain which is an anti-inflammatory and can aid in the relief of sprains, strains, and other minor muscle injuries. Due to the high fiber content in pineapple and water, they can help aid in digestion and promote regularity.
Cinnamon Hot Toddy
Gluten-Free, Vegan Serves 1
- Orange Slice for garnish
- Cinnamon Stick for garnish
- 8 oz Bai Coconut Water
- 1 Tbsp Maple Syrup
- 2 tsp Lemon Juice
Combine all ingredients into a glass, stir and enjoy hot or cold. For an adult, twist adds 2 oz of your choice of Bourbon.
Lemon Cinnamon Rolls
Gluten-Free, Vegan Serves 12
- 2 1/2 tsp Dry Yeast
- 3/4 Cup warm Full Fat Coconut Milk
- 2 Tbsp Maple Syrup
- 3 Cups Oat Flour
- 1 Cup Almond Flour
- 1/4 tsp Cardamom
- 1/2 tsp Sea Salt
- 2 Flaxseed Eggs (2 Tbsp ground flax with 2 Tbsp water)
- 1/4 Cup Applesauce
- 1/2 Cup Vegan Butter melted
- 2-3 Tbsp Lemon Zest
- 3/4 Cup Coconut Sugar
- 6 Tbsp Vegan Butter room temp
- 8 oz Vegan Cream Cheese room temp
- 4 Tbsp Vegan Butter room temp
- 1/2-1 cup Powdered Coconut Sugar
- 2 tsp Pure Vanilla
To make the dough, combine milk, yeast, and syrup in a bowl. Let sit for 5-10 minutes, once bubbles start to form on top add in flour, cardamom, salt, flaxseed eggs, applesauce, melted butter, and 1 Tbsp lemon zest. Using a standing mixer with the hook attachment, mix until the flour is completely incorporated. If the dough seems sticky you can add more flour in 1/4 cup increments until it is less sticky. Cover the bowl and let sit at room temp for 1 hour or until it doubles in size.
To make the filling, in a small bowl, combine sugar and zest. Prep a 9×13 inch baking dish with a non-stick option of choice. Lightly dust your work surface with flour. Roll dough into a rectangle of about 10×16 inches. Spread 6 Tbsp softened butter over the dough. Sprinkle sugar zest over butter. Carefully roll the dough into a log keeping it fairly tight as you go. When you reach the edge pinch to seal. Using a sharp knife cut the log into 12-16 rolls. Place the rolls into the baking dish, cover, and let rise 20-30 minutes (or overnight remember to let rolls come back to room temp prior to baking).
Preheat the oven to 375 degrees F. Bake rolls until golden brown about 20-25 minutes. To make the icing, combine all ingredients into a bowl and blend together until light and creamy. Spread icing over rolls while still warm.
Gluten-Free, Vegan Serves 36
- 1 Cup Vegan Butter
- 2 Cups Coconut Flour
- 1/2 Cup Coconut Sugar
- 2 Flaxseed Eggs
- 1/2 Cup Vegan Greek Yogurt
- 1/4 Cup Almond Flour
- 1 1/2 Cup Stevia Monk Fruit Sugar
- 2 Lemons juiced and zest of 1
Preheat the oven to 350 degrees F. In a medium bowl, combine butter, 2 cups of flour, and 1/2 cup of sugar. Press mixture into the bottom of a 9×13 inch pan. Bake for 15-20 minutes or until firm and golden. In another bowl, whisk together the remaining sugar and flour. Add in lemon juice, zest, yogurt, and flaxseed egg. Once combined pour the mixture over the crust. Bake for an additional 20 minutes. Let cool completely and serve. Top with powdered coconut sugar if desired.
No Time Like The Present
Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. Add any of these foods to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home be sure to check out my Balancing Abundance Program. Because detoxing is so important and realistically everyone should be doing it on at least a seasonal basis I have taken the time to put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem difficult to get into (due to limited space) and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do so here are some recipes to help set you up for success!
Need A Hand?
A happy and healthy life is closer than you may think. We all have to deal with our health daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help, I am always here to do just that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at DrDeeandMe@gmail.com, or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!