Welcome to Week 3 of the Eat the Rainbow Fruit and Veggie Problem!
Program Updates!
- Don’t overlook to maintain monitor of which meals and/or snacks you embrace a fruit or veggie and full the tracking form weekly. We maintain your responses nameless and it helps me tailor our info to your wants!
- All are invited to affix the Eat the Rainbow Facebook page! When you haven’t already, simply click here and request to affix.
Have a colourful week!
– Julie
WEEK 3 TOPIC: Irritation – What’s it?
Put merely, irritation is a part of the physique’s immune response to harm and invasion. When your physique is broken (from a lower for instance) or is uncovered to a pathogen (like a virus), your immune system fights again by releasing immune cells to the positioning of injury. These cells assist heal and shield your physique by combating off pathogens, eradicating lifeless cells, and repairing tissues.
From what I simply described, it in all probability looks like irritation is an efficient factor – and below regular circumstances, it’s! Our physique makes use of the inflammatory response to guard itself and maintain us wholesome.
Nevertheless, we begin to enter into harmful territory when irritation happens too usually – this is called continual irritation.
Power irritation can happen in response to many various issues like a persistent harm, continued publicity to toxins, long-term stress, and intestine points. This continual irritation could then result in well being issues reminiscent of diabetes, coronary heart illness, and most cancers.
Particular to most cancers, it’s now thought that continual irritation could play a job in tumor improvement and might also forestall most cancers cells from dying.
So how are you going to forestall and reduce irritation in your physique? We predict a technique is thru your dietary decisions!
Consuming a food regimen wealthy in greens, fruits, entire grains, nuts, beans, and fatty fish is understood to decrease inflammation within the physique.
Vegatables and fruits are wealthy in phytonutrients – these are chemical substances naturally produced by crops that assist crops keep wholesome, and have wonderful advantages for people as nicely. Phytonutrients are particularly identified for his or her anti-inflammatory properties.
How are you going to improve the quantity of phytonutrients in your food regimen? Purpose for as a lot colour as doable! Phytonutrients normally give vegetables and fruit their colour, so attempt to eat all kinds of vibrant produce like kale, spinach, and cherries.
Week 3 Problem: Eat the rainbow! Attempt to eat one fruit or vegetable from each colour of the rainbow this week. Listed below are some concepts for every colour:
- Pink: tomatoes, apples, raspberries, strawberries, pink bell pepper
- Orange: carrots, orange, tangerine, clementine, cantaloupe, candy potato, squash
- Yellow: bananas, yellow bell pepper, mango, yellow summer time squash
- Inexperienced: kale, spinach, romaine, kiwi, inexperienced grapes, inexperienced apple, Bok choy, zucchini
- Blue: blueberries, blackberries
- Purple: pink grapes, eggplant, beets
Hold monitor of your rainbow and share photos of your colourful fruit and veggies on our Fb web page!
Produce Spotlight of the Week:
Romaine Lettuce
This leafy inexperienced is filled with nutritional vitamins, minerals, and phytonutrients. It’s particularly excessive in nutritional vitamins A, C, and Okay.
- Vitamin A = important for sustaining correct eye, kidney, lung, and liver operate.
- Vitamin C = highly effective antioxidant that may shield the physique from harm.
- Vitamin Okay = essential for blood clotting, calcium ranges, and sustaining bone density.
The way to Use
Contemporary in salads, sandwiches, wraps, and many others. Romaine lettuce could be a welcome boost to many dishes and may add a pleasant crunch!
Featured Recipe! Salad in a Jar!
Subsequent week if 4th of July- this may very well be a enjoyable recipe to make on your festivities!
Salad in a Jar with Fundamental Balsamic Dressing
Use Romaine lettuce as your inexperienced of alternative to present this crunchy veggie a attempt!
Salad
Choices for marinated veggies:
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Carrots
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Cucumbers
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Legumes
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Tofu
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Onions
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Celery
Choices for laborious veggies:
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Onions
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Celery
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Carrots
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Cucumbers
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Bell peppers
Choices for different substances:
- Tomatoes
- Lettuce
- Romaine
- Kale
Balsamic Dressing
Directions
Salad
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Seize a mason jar. Place veggies that might be good marinated within the jar first, then add dressing of alternative (2 Tbsp for a quart sized jar).
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Layer within the different “laborious” veggies.
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Add in your different substances. If including cherry/grape tomatoes, depart entire so they don’t get soggy.
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Add in as a lot chopped lettuce/leafy greens to the highest of the jar as doable.
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Place the highest in your jar, and place within the fridge to eat later!
Dressing
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Whisk the vinegar in a bowl with the honey, garlic, salt, and pepper till nicely mixed and the salt is dissolved.
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Add within the olive oil and whisk till mixed.
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Style and modify seasonings.
-Julie & The Interns
