The 3 C's of Healthy Eating
Colors, Combinations and Consistency
By Tulani Johnson MS PA-C
The color of food tells us something about its nutrients and benefits. For example, the color orange that is in foods such as sweet potatoes, carrots and pumpkins is associated with the antioxidant beta carotene. Beta carotene is one of the antioxidants that helps our vision among other things. So then, we can improve our vision and the function of our eyes by eating foods that are orange.
Other foods that are not orange but packed with nutrients have beta carotene as well such as kale, spinach, broccoli and peas.Let’s not forget about our spices as well. There are darker orange spices that are power packed with the highest amounts of beta carotene such as paprika, cayenne and chili.Another example of foods that share color specific antioxidants are foods that are red.
An antioxidant that gives many foods their red color and is the most powerful antioxidant that has been studies so far is lycopene. Lycopene is found in foods such as tomatoes, watermelon and guava. It is also in other fruits that are other colors such as carrots and asparagus, but it is highest in red foods. Lycopene is known for its anti- cancer effects.
Shape
Food shape is also important in determinig what to eat. The shape of a food in resemblance to a part of the body can help tell us what organs it benefits. For example: Walnuts and cauliflower are good for the brain. Apple seeds are good for the kidneys.
Color Combinations
To maximize the nutrients in each food it is best to eat them in the proper combination. We touched on colors above but an even better way to eat colorful foods is to eat them in proper color combinations. Some foods have to be eaten with other foods in order to be properly absorbed, while others boost the nutrients of one another in a synergistic way when they are eaten together.
The color model that I have discovered to properly combine colors is by using the color compliment chart. In art there are color compliments that are used to enhance one another and when placed next to each other, they create the strongest contrast and reinforce each other.
"On the traditional color wheel developed in the 18th century (see 1708 illustration by Boutet below), used by Claude Monet and Vincent van Gogh and other painters, and still used by many artists today, the primary colors were considered to be red, yellow, and blue, and the primary–secondary complementary pairs are red–green, orange–blue, and yellow–violet[2] (or yellow–purple in Boutet's color wheel).In the traditional model, a complementary color pair is made up of a primary color and a secondary color (green, violet or orange). For example, yellow is a primary color, and painters can make violet by mixing of red and blue;[3] so when yellow and violet paint are mixed, all three primary colors are present. Since paints work by absorbing light, having all three primaries together results in a black or gray color (see subtractive color).In more recent painting manuals, the more precise subtractive primary colors are magenta, cyan, and yellow.[4]" Wiki
As an artist, I began to apply this principle to food and found that although there is not much research currently on color combining in this manner that there are examples that prove this model to potentially be true and warrants more research. The color combination that has been studied and that is consistent with this idea is broccoli and tomatoes (red and green.) In a study published in Cancer Research it was found that tumors in rats grew slower when they were fed tomatoes and broccoli together rather than both fed separately. It is possible that other color combinations with red or green would have had a similar synergistic effect, but I believe that just as in art, that the ideal reinforcement will be found in strongest color compliments that nature has given us and that artists have used for ages.
Refer to the Salud! logo to see the color compliments.
Food Group Combinations
The nitty gritty of my food group combinations is as follows: Meat with fruits and veggies; starch with fruits and veggies or grain with fruits and veggies. Fish can be combined with starches or grains and fruits or veggies. Have at least one raw food with every meal.
For specific examples of how to eat this way refer to the Recipes link.
Eating, like any other part of staying healthy should be a way of life. It does require discipline and accountability, but once the good habit of eating healthy is acquired it will become a lifestyle that can transform your life and health. Salud! is here to help you develop the discipline and be the accountability partner that you need to develop the habit of eating healthy.
Developing healthy habits can take a considerable amount of time. Psychologists estimate anywhere from 21 days to 90 days or longer to form a habit that becomes hard not to do. In order to develop a habit you have to develop a pattern of behavior and then be consistent with it. For example, you may start by committing to eating at least one apple a day; or you may be ready to eat at least one raw food with each meal, no matter where your starting point is- develop a realistic plan and then do it every day. Being consistent is just logically sticking to something. If you believe that the way that you eat directly effects your body inside and out, and if you believe that you are in control of what you eat, then you have the basis for what you need to activate that belief in your life.
You can eat healthy and you can do it consistently and enjoy it.
We create a realistic healthy eating plan that specifically targets your body’s needs. We will help you determine what colors (shapes) and food combinations are best for you and then help you develop a routine that will help you be consistent. Your healthy lifestyle plan will not only include a food plan, but also suggestions for alternative medicines that may be of benefit to you, suggestions for specific lifestyle changes that may improve your health, and we will also get you started on an exercise routine that works for your schedule. You will receive a call once a week to follow up and we are available 24/7 by phone with questions. You can chat with us and others on Facebook and receive healthy eating tips and recipes. After the first month we will check in to make any revisions to your plan that you may need, and if necessary and you are ready, we will kick it up a notch until you reach your health goals. We will be with you every step of the way.
Eliminating as many toxins as possible is also an important part of a healthy lifestyle. Don't feel overwhelmed. You don't have to attempt to eliminate every toxin, rather this document is designed to help you make an informed decision about what things you may want to avoid.
Document Created by Tulani A Johnson MS PA-C for Wellspring Homeopathic Care, Linda Baker MD
References:
Healthaliciousness.com, http://www.healthaliciousness.com/articles/natural-food-sources-of-beta-carotene.php
Wellness Policy, Photo of Fruit and Vegetable Color Wheel, http://lindseywellnesspolicy.blogspot.com/2011/03/fruit-and-veggie-color-wheel.html