Eating a Rainbow of Foods Every Day The Key to Getting (and Staying) Healthy

Summer and a trip to my farmer’s market reminds me of a fun, and simple, nutritional tip that I love to share with parents; celebrate, experience and enjoy a rainbow of foods every day for optimal nutrition. This is something kids understand easily, and encouraging them to eat vibrant colours through games and challenges gets down to a level of fun, while teaching important habits for their healthy growth now, years from now and always.

What does it mean to eat a rainbow?

Choose a variety of whole foods every day that come from the full spectrum of colours: red, orange, yellow, green, blue and purple. Nature makes the best colours, don’t try to substitute your rainbow with artificially coloured foods like gummy snacks, popsicles and soda. That’s not a real rainbow!

Fruits and vegetables are naturally vibrant because of micronutrients, like vitamins and phytonutrients. These are essential for good health. The principle of “eat a rainbow” not only encourages you to heat wholesome, it asks you to reach for a variety of fruits and vegetables, to ensure you are getting a full balance of all your essential nutrients. Here’s a small list of the good stuff in those bright colours at the farmer’s market.

Red - Great for heart health, as well ashealthy, supported joints.

Orange - A good dose of vitamin C for immune strength and eye health.

Yellow - A group for digestive wellness, and our skin.

Green - Another great colour for immune strength (think less colds!) as well as entire body wellness. Vibrant greens are amongst the healthiest foods.

Purple/blue - Brain boosters! This colour group helps boost our memory. It is also has antioxidant effects for cancer-fighting.

How to eat a rainbow everyday

Challenge your kids to choose a vegetable and fruit from each colour group during your grocery visits. This creates opportunities to try new foods. Find recipes online to help you learn how to prepare and enjoy each selection.

Buy local. Food is it’s healthiest when it is perfectly ripe. The shorter food journey, the more likely you are to receive the freshest picks. Try a Community Supported Agriculture program in your area. Because you receive a new basket of fruits and vegetables each week, you are encouraged to try new foods. In addition to getting the best, you are helping to support local farmers.

Wash fruits and vegetables before eating. Keep them close at hand for easy snacking.

Buy in season to receive the best produce, and the best pricing. There are resources online to help you learn when to buy in your area and you can also see what’s available at your farmer’s market. Start your own garden for the best and cheapest produce. This is also great for kids, as they learn about food science and the importance of caring for the land.

Encourage your kids to play with their food. Yes, you read that right! Try food sculptures and other creations. The more kids contribute to choosing, preparing (and growing) their food, the more likely they are to eat it.

What colourful food are you dreaming of now? I hope I have inspired you to join the Rainbow movement and get vibrant colours into your every day. Enjoy!

Want a Rainbow of Recipes? Download my free guide + fun rainbow game.

Eating the Rainbow Quick Reference Guide(1)

Eat a Rainbow Kids(1)

Grocery Scavenger Hunt(2)

The JuGGLe Program and why I think it's a Don't Miss Program.

As I write this my son is having a melt down, I can feel my body tensing up and the tears welling up.  I am pretty sure I have done something major wrong the past two years to cause this.  The past two weeks or more his sleeping patterns are alll over the place.  He goes to bed at night (gets up 2 to 100 times before passing out) and only sleeps 10 hours now.  His naps are a hour a day and he is fit to be tided by the end of the day.  I am not sure where we went wrong but he went from 11-12 + hours of sleep a night and 90 minutes to 2.5 hour naps to this.  The summer we have been out late and super busy having fun and I think I have relaxed a bit more and given in to more early morning cuddles in bed.  This all being said even though I want to pull my hair out and cry at the same time I have the tools to BREATHE and step back.

I have struggled with adrenal fatigue twice in my life and I refuse to let it happen again now that I am a mamma.  Even though I am beat and emotional I know I can get through this and relax, eat properly and ask for help (my husband is truly the best partner).  When I had adrenal fatigue the second time peeked on my wedding day, bubbly Kim was having a mental melt down, shortness of breath and no energy.  While holding my parents hands down the aisle I told my dad I can't feel my hands.  If I knew then and when it happen before in my early 20's what I know now, I would of never let it get that far. 

This is why The JuGGLe program was born, of course there are mild to serve cases of adrenal fatigue but there are many easy adaptable tools to be used to help get you back into tip top shape.  Eating right, supplements, lifestyle choices and much more.  If you are feeling the burn out please contact me about this program.  It is being held in person, I can do private sessions and I hope to get it online soon, but skype is the way to go now.  Here are some more details. 

A practical program to help you handle the stresses of modern life.

This insightful and practical program will;

• Discuss stress & adrenal fatigue;
• Explain how they both affect us biochemically physiologically & emotionally;  
• Educate you on how a diet of nutrient dense foods is essential;
• Examine how lifestyle changes play a significant role;
• Demonstrate many easy & quick lifestyle solutions that can be done to help ease the load.  

 ~Over the 4 classes you will be given objectives for the next class to work on.   This course will provide you with an abundance of information and recipes to get you back on track.~

Appreciating Your Summer Skin

Appreciating Your Summer Skin

with Graydon of Clinical Luxury by Nature & Appreciating Health.

In this workshop, you will be making a sun screen using Graydon's secret ingredients like cocoa butter & broccoli seed oil (shhhh), a body oil which offers a pleasant and aromatic strategy for bug protection.  Using plant based ingredients including organic soy bean oil, pracaxi seed oil, celery, basil, castor, cedar, cinnamon, eucalyptus, peppermint and even thyme, as well as a chocolate lip balm.  The lip balm is infused with avocado, sunflower and hemp seed oil in addition the cold pressed raspberry seed oil (which is naturally high in vitamin E, A and polyphenols) offers you sun protection from UV-A & UV-B Rays.  It is super light & non-sticky.  

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In addition to the skin products which you will make and take home, I will be taking many of the ingredients that are within the products and we will mix and cook together and learn how to make some healthy skin friendly treats.

 

 

 

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The 3 best skin ingredients facts:

1.  Did you know the BEST blocker of both UVA & UVB rays is zinc oxide?2. 

Raspberry seed oil is emollient, lubricating, conditioning, and helps creates a lipid barrier-- providing moisture retention and protection to the skin.3.  Organic Soya Bean oil has historically been used by Native Americans as a component in bug repellent and is also endorsed by Health Canada as an effective ingredient to ward off mosquitos.

 

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Graydon Moffat the owner of Clinical Luxury by Nature, a clinically researched and luxurious skincare line that uses completely pure (chemical free) formulations derived exclusively from nature in my kitchen.  She also happens to be the lovely mastermind behind my products.

 

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Busy Bees Make Yummy Honey!

I'm a busy bee here at Appreciating Health and I'm so excited to be.  I'm not sure if you seen my new shiny Events Page, I'm pretty proud of her, there you can stay up to date with all Appreciating Health's happenings. 

EcoParent Magazine

I'm so pleased to announce that I have partnered with a fabulous Canadian magazine.

So what does that mean for you?  Well if you join one of my classes like Baby's 1st Year, Toddler Times or the Juggle then you get a free one year mailed subscription.  Or if you sign up for a consultation then again you get a free one year subscription.  Of course you most likely want to be a parent , it truly is a fabulous magazine and the people running it are super kind, friendly parents.  I truly believe in empowering the next generation with knowledge and I want to leave as little of a eco foot print on the planet for my son so he has  a fighting chance at a bright healthy future (healthy earth). 

LittleEcoFootPrint

Also following the eco baby train The Spray Away in 2oz form is coming to a LittleEcoFootPrint

Mommies you should totally sign up for this box, its like Christmas at your door step once a month.  What exactly is it well... it's eco-friendly products for mom & baby. LittleEcoFootprint is a monthly subscription curated and delivered to your doorstep featuring 5 of our favourite, highest-quality products selected for baby and you.  To be in that category makes me blush with excitement.  A couple of weeks ago I was in London Ontario and was able to drop the Spray Away off and meet the owner Kristy.  What a nice eco friendly mommy.

 

Also the Sprout Classes have changed locations.....

Sprout Right Classes

 This past weekend I held the first Toddler Times class and so far it's been a blast.  Not only am I teaching the oodles of information to the mom's, I am learning from them as well.  Saturday is the fun cooking portion of the program.  The students (awesome mommies) get to make some yummy & healthy toddler goodies to take home and let their little loves enjoy. 

For my next set of classes I have changed locations to the New Life Midwives in Bowmanville.  The classes start in September, the 20th for Baby's 1st Year and the 21st for Toddler Times.  I hope you can join the fun. 

If you don't want to wait I have added a little something.  The Sprout Right classes are now being offered as a private one on one in home series and as a privately hosted group program, these classes will be qualified for a group discount, depending on the number of attendees, please contact for rates. 

If you know of someone having a baby and would like me to do a condensed version of the baby's 1st year... say the 1st 6 months at a baby's shower then I'm your women. 

June 2nd - Pregnancy Wellness Event

I am going to be apart of this super exciting event this weekend so if you know of any women that could benefit from it, send them over....its free!

• Helping you have a happy and healthy pregnancy and beyond
• Are you expecting?  Are you a new mom?  Do you have health and wellness questions, but don’t know where to start? Meet with many of Durham Regions prenatal and baby experts including naturopath, chiropractic, labor doula & hypnobirth, massage therapy, holistic nutritionist, yoga and fitness and more.

• Door Prizes and Give Away's
• Admission : Free
• Date : Sunday June 2, 2013
• Time 10:00am-4:00pm
• Location: Complete Core - 378 King St West, Oshawa, Ont
• For more information contact Amber Parkinson RMT 416-909-2062 or ajaxrmt@hotmail.com or visit www.ajaxrmt.wordpress.com

July 10th - Appreciating Your Summer Skin

I am pleased to announce I will be hosting Graydon Moffat the owner of Clinical Luxury by Nature, a clinically researched and luxurious skincare line that uses completely pure (chemical free) formulations derived exclusively from nature in my Bowmanville kitchen.  She also happens to be the lovely mastermind behind my products.  

In this workshop, you will be making a sun screen using Graydon's secret ingredients like cocoa butter & broccoli seed oil (shhhh), a body oil which offers a pleasant and aromatic strategy for bug protection.  Using plant based ingredients including organic soy bean oil, pracaxi seed oil, celery, basil, castor, cedar, cinnamon, eucalyptus, peppermint and even thyme, as well as a chocolate lip balm.  The lip balm is infused with avocado, sunflower and hemp seed oil in addition the cold pressed raspberry seed oil (which is naturally high in vitamin E, A and polyphenols) offers you sun protection from UV-A & UV-B Rays.  It is super light & non-sticky.  

NO harsh chemically derived fragrances which form the basis of commercial sunscreens and outdoor protection in this workshop!

In addition to the skin products which you will make and take home, I will be taking many of the ingredients that are within the products and we will mix and cook together and learn how to make some healthy skin friendly treats. 

Remember what goes on your skin, should be able to go in your mouth!  Only 12 spots available book now!

Facebook Giveaway

If you aren't on facebook or following my page on facebook I have a fun little contest going on there.

Okay I think that's all for now my healthy peeps. 

Sprout Right Classes

 

I am officially certified as a Sprout Right Instructor, registration is now up for May/June programs. 

You may wonder where this came from, but I have worked with Lianne Phillipson-Webb the founder and author of Sprout Right-Nutrition from Tummy to Toddler on and off the past 5 years.  It wasn't till I had my son that I fully understood what an enormous impact Lianne and her book had on my life.  She and the book have been a lifesaver, especially in the early weeks.  So when the opportunity came up to train with her to become a Sprout Right Certified Instructor I jumped right on it.  Teaching moms and families the importance of nutrition has always been a passion for me, but pairing that with the Sprout Right structure I know this will have such a positive impact on parents and babies lives that take the programs I'm almost giddy.

I truly believe the absolute most important time in a human's life for wholesome healthy nutrition is in the womb and during the a babe's 1st years.  Sometimes problems can arise we cannot explain, for example the baby has not pooped in days, there are funny spots (eczema) on their skin, their immune system is weak, they have dark circles under their eyes, they won’t sleep or settle or maybe as “simple” as they will not eat their veggies. 

Being a parent is hard; I did not know the true meaning of this until I had my own child.  Things would occur with my son; even a simple cold and I would jump on it, not from a rational place either.  Parents come from a loving and emotional place when trying to figure out what is ailing their sweet baby doll.  I always say a mother (parent) knows best beyond any doctor or even a nutritionist for their child and intuition should always be listened to.  But paring this with knowledge, helpful information and someone that has been there, it can make a world of difference in your life and your children’s life.

So together with other like mind parents we can come together and help make a healthier, happier community of children. 

Registration is now up for May/June programs.

The programs are being held at the Clarington's Wellness Path in Bowmanville, Ontario.  Choose between; Baby’s First Year Program - May 15th - June 19th, 2013 *10am - 11:30am and Toddler Times Program - Saturday May 25th - June 15th, 2013 *10am-11:30am.

All the details here and I can't wait to see you in class.