TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

How To Get Your Colors

Colorful fruits and vegetables add value to your body. Simple.

Why colorful?

Color means variety, and variety is healthy.

Different colors mean different vitamins, minerals, and phytonutrients (plant nutrients), and fiber. That’s variety that’s essential for staying healthy, focused, and energized.

Try it out

Experiment, and see what works for you.

  • Try more servings, especially of colorful vegetables.
  • Try new vegetables.
  • Aim for more dark leafy greens.
  • Hit the farmers’ market and try something in season, or buy something that’s organic.
  • Improve your everyday consistency.
  • Try a new way of prepping or cooking familiar favourites. Download the infographic below for some tips.

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3 Steps to Prepping your Vegetables

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A sample day of colorful eating

Meal 1: Colorful berries with oatmeal

Add two eggs or Greek yogurt for a morning protein serving.

Meal 2: Fruit or vegetable Super Shake with spinach

A Super Shake is a meal in a glass. It’s tasty, convenient, and packed with high-quality nutrition. You can also make this ahead of time and pack it with you to take to work.

Download this Super Shake guide to learn the basics.

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Super Shake Infographic

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Meal 3: Salad

And some protein on top.

Meal 4: Raw veggies

Pair with protein, like cottage cheese.

Meal 5: Vegetable kebabs

Stick some protein on the skewers, such as tofu, shrimp, or chicken.

Guess what? That day of eating is about ten servings of fruits and vegetables.

To start, practice aiming for half of that.

Experiment and have fun.

As you explore this practice, see what comes up for you. Take some notes for your Owner’s Manual.

Whatever you find out about your fruit and veggie preferences, notice it.

Focus on what’s easier, more enjoyable, and more manageable.

For instance:

  • What do you like?
  • What’s easy to prep, and works with your other routines?
  • What new foods or practices are you willing to try?