Eat a Double Rainbow Every Day

Viral videos have become very popular recently. It could be due to the human need to experience something funny, in light of all the recent bad news with weather, Japan's devastating tsunami and nuclear plant issues, along with the trouble in the Middle East. Balancing bad information with good emotions is how humans cope with a negative environment. That's why videos produced by amateurs showing double rainbow sightings, twin baby boys chattering baby-talk to one another in front of a refrigerator or pets doing silly things make us laugh. We watch, we laugh and then we send the video to as many of our friends as we can so they can laugh as well.

Seton Diabetes Education Center and the National Diabetes Education Program invite you to take the Diabetes Risk Test (available in English and Spanish) to see if you are at risk for developing diabetes.

After double rainbow video you may want to count the different colors in the food you're eating each day. A diet rich in a wide variety of colorful fruits and vegetables can make you feel good and it has been shown to improve your health.

March was National Nutrition Month and the spring and summer months are THE BEST time to make changes in your diet. Plant nurseries and Farmer's Market vendors are selling fruit and vegetable plants to place in your garden. The grocery stores are starting to stock more local produce which contributes to lower prices. The incredible depth and breadth of fruit and vegetable choices make spring and summer a wonderful time to rethink your diet and build up its nutritional strength.

Start simple. Throughout the month of April, try adding one new fruit or vegetable to your breakfast, lunch or dinner each week so that by the end of the month, you will have added five new nutrient dense foods to your diet. For added variety and balance try to pick both new fruits and new vegetables over the course of the month.

Fast and easy ways to add an extra fruit or vegetable to your meals:

Sprinkle blueberries, raspberries, strawberries, or blackberries with cinnamon on your morning oatmeal (berries are also great on top of mixed greens drizzled with balsamic vinegar and olive oil)Top scrambled egg whites with salsa then add some diced green, yellow or orange bell peppers and mango piecesAdd fresh sliced pears or peaches sprinkled with nutmeg to your morning yogurtAdd spinach and mushrooms to your omeletTry chopped beets, avocado and black beans on your dinner saladAdd sliced cucumbers (instead of pickles) and shredded carrots to your sandwichLayer sautéed roasted red peppers onto your grilled chicken or fish with some freshly squeezed lemon or lime and pepper, served with a small side of sweet potatoes.

Fruits and vegetables are colored by natural plant pigments called phytochemicals, which are which are a wide variety of plant compounds and you may know them by other names, such as; antioxidants, flavonoids, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides and polyphenols. According to the American Cancer Society, scientists have identified thousands of phytochemicals, although only a small fraction have been studied closely. Some of the more commonly known phytochemicals include beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E. Phytochemicals are promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure.

Scientists are in agreement and report that a diet rich in fruits and vegetable can help:

Lower cholesterol and blood pressureReduce risk of certain types of cancerReduce the risk of birth defectsLower risk of developing cataractsImprove memory functionImprove immune functionProtect cells from damageLose weight and maintain loss

Eat fruits and vegetables from the color spectrum, including:

Red (colored by lycopene and anthocyanins) Tomatoes, beets, radishes, red potatoes, red peppers, red cabbage watermelon, guava, strawberries, raspberries, pink grapefruit cherries, red apples, red grapes, rhubarb. Orange/Yellow (colored by cartenoids like beta carotene) Apricots, cantaloupe, peaches, pineapple, mangoes, pears, yellow apples, papayas, yellow & winter squash, sweet potatoes, carrots, yellow peppers, sweet corn. Green (colored by chlorophyll, indoles, lutein, zeaxanthin) Avocado, leafy greens, spinach, artichokes, green beans, cucumbers, peas, Zucchini with skin, broccoli, Bok Choy, green peppers, kiwi, green grapes, Honeydew melon. Blue/Purple (colored by anthocyanins) Blueberries, plums, prunes, raisins, purple grapes, eggplant with skin. White (colored by anthxanthins) Bananas, cauliflower, garlic, mushrooms, onions, jicima, white potatoes.

Ingredients

1 medium to large banana
3 - 4 medium carrots*
1 red apple*
1 orange*
1 handful of fresh raw spinach
1 cup of organic blueberries
2 - 3 organic strawberries
1 teaspoon coconut oil
2 ounces yogurt of choice

Optional Ingredients

1/2 - 1 teaspoon spirulina powder
1 ounce wheat grass juice
2" x 2" section of nori (roasted seaweed sushi paper)
1 - 2 scoops of whey protein powder
1 - 2 egg whites

* You can process these fruits and vegetables through a juicer or you can add them raw to the blender. Adding directly to the blender will provide more fiber and make for a thicker juice. The optional items will alter the taste but will add more vitamins, minerals and protein to the mix.

Kimberly M. Morris MS, RD, LD, CDE

Kimberly is a Registered and Licensed Dietitian with Seton Diabetes Education Center. Seton Diabetes Education Center offers diabetes education for adults with Type 1, Type 2, Gestational and Pre-Diabetes. Sign up on GoodHealth.com for events offered by Seton Diabetes Education Center. Next upcoming free event:

Diabetes Prevention Seminar
Designed for persons with pre-diabetes or at high risk of developing diabetes.
May 4, 2011
6:00 to 7:30 pm
5555 North Lamar Blvd
Building D, Suite 125 Austin, TX 78751