Eating the colours of the rainbow

There is truth to the expression that “We eat with our eyes” – there is no denying that food which is visually appealing is more appetizing. We start salivating as soon as we see and smell the food.

Having colourful, whole foods on your plate is not only appetizing but also nutritionally beneficial as colourful foods contain many beneficial nutrients. It is important to include many colours of the rainbow in our diet as the colors on your plate can provide a wide variety of vitamins, minerals and antioxidants.

Here are some of the benefits of different colored foods …

Red – contains lycopene (powerful antioxidant) that may help improve heart and blood health, and can support healthy joints

Orange – contains flavonoids, potassium, vitamin C, vitamin A that may help prevent cancer and promote collagen production

Yellow – contains antioxidants, vitamin C that may benefit your heart, vision, digestive and immune systems

Green – contains most essential nutrients: calcium, magnesium, potassium, and vitamins B, C, E, K that may aid detoxification, fight free radicals and improve immune function

Blue/Purple – contains anthocyanins that may help reduce risk of high blood pressure and soothe inflammation

White – contains anthoxanthins that may help lower cholesterol, improve immunity, and reduce cancer risk

Here is example of colorful meal that I recently prepared for a dinner party with close friends. The theme was Thai foods ….

Appetizer – Veggie rice rolls with almond butter dipping sauce

Colorful veggies in rolls include red pepper, cucumber, apple, red cabbage, orange pepper, shredded carrot, coriander, Thai basil and broccoli sprouts

Salads

Cucumber salad with red onion and red pepper flakes

Mango salad with red onion and green coriander

Mung bean salad with julienned carrot, purple cabbage, red pepper, yellow pepper and topped with green herbs – coriander, mint and green onion

Thai coconut curries full of vegetables (red, orange, and yellow peppers, green beans, snap peas, potatoes, broccoli, carrot, yellow and green zucchini):

Red coconut curry, Green coconut curry, and yellow coconut curry all topped with Thai basil and coriander.

Desert

Eating healthy can be as easy as choosing foods from the colours of the rainbow.

January 18, 2018February 2, 2018

Food Photos

January 17, 2018March 13, 2018

Mindful Eating

In our fast paced society, we are often eating on the go, reaching for convenient processed foods, eating in front of the TV or eating at our office desks while working.

Sometimes we skip meals because of our fast-paced and busy lifestyles.

Eating food in a rush, even if it is nutritious food, is not healthy and can over time be detrimental to your health. Recent studies show that eating too fast and not chewing food properly can not only increase your weight but also can predispose you to cardio metabolic conditions like heart disease, diabetes and stroke.

Japanese cardiologist Takayuki Yamaji conducted a study over 5 years where participants were divided into groups depending on how fast they were eating. The study concluded that subjects who were in the fast eaters group had significantly higher likelihood of developing metabolic symptoms. This can be attributed to a tendency to overeat. Eating fast also contributed to bigger fluctuation of glucose and therefore insulin resistance and metabolic syndrome.

As it turns out, it takes our brain 20 minutes to realize that our stomach is already full and therefore by eating slower, we will feel full sooner, eat less and this may also aid in weight loss.

There are different ways we can improve our eating habits:

Schedule a peaceful time in your busy day to sit down and enjoy your meal. Distractions such as watching TV or checking your email while eating are not optimal for proper digestion. Creating a calm environment without distractions will allow for better digestion and nutrient absorption.

Chew your food. Digestion starts in your mouth. The more we chew our food, the easier it is for our stomach and small intestine to absorb nutients.

Listen to your body and stop eating when you are full. Eat food that is nutritious. Recognize if you are eating because you are hungry or for emotional reasons.

Take a pause, give thanks in your mind farmers, truck drivers, and others who may have contributed to bringing the food to your plate. Express your gratitude.

Pay attention to what you are eating. Eat food in its original form as much as possible, with minimal processing. Consider what is important to you, whether it is buying local produce, buying produce that is in season or buying organic. Choose what is best for you.

Let your eating be meditation in motion!