A few years ago I was discussing how to provide healthy food to babies, toddlers, and young children with my sister-in-law, a registered dietitian. More recently I read an article in the Canadian Chiropractor magazine that was of a similar topic. Here is some food for thought for Nutrition Month!
The food discussed is specific to fruits and vegetables.
The Colours of the Rainbow
You've most likely heard about including a variety of fruits and vegetables in your diet. The reason for this is that different foods offer different nutrient profiles (different combinations of vitamins and minerals). By eating a variety of foods you are more likely to achieve a complete profile. As one food may lack in some vitamins, another food will be able to compensate by having those vitamins but less of others. This is like a team that is working together to achieve a goal (such as striving for optimal health and function of your body).
One way to achieve this is through variety of colour. Same coloured fruits and veggies tend to have similar nutrient profiles. As a result, you don't want only one colour of fruits and veggies on the team. To have a well balanced team (diet), the team members need to compliment each other in their strengths and weaknesses. When it comes to team sports, it is important to have substitutes or multiple players that are available for each position. Luckily, in the land of fruits and vegetables, we have many options available to us. Please welcome to the plate: Team Rainbow!
First off, on the left wing, we have the delicious Reds and Pinks. Introducing tomatoes, red peppers, watermelon, pink grapefruit, strawberry, and cherries!
In the defense position, the wonderful no rhyme Oranges. Introducing carrots, mango, sweet potatoes, pumpkin, apricots, nectarines, and the not-so-fuzzy peaches!
In the center we have the always sunny Yellows. Introducing yellow peppers, corn, acorn squash, pineapple, lemons, and (yellow) pears!
As team captain(s) and lead position we have the Greens. Introducing asparagus, avocado, artichokes, kale, broccoli, arugula, green apples, and kiwi!
On the far right, we have the Blues and Purples. Introducing eggplant, purple cabbage, plums, prunes, blueberries, and blackberries!
Finally, the medical team (not part of the rainbow, but an integral part of the team none the less), also known as the Whites. Introducing garlic, onions, mushrooms, fennel, cauliflower, bananas, and the white pear!
As you can see, the team is stacked (and there are more than are listed here). And if each position is played properly, your body is likely to get the best combination of nutrients to help it function properly.
So, how can we use a variety of options to help achieve healthier eating for ourselves and our kids?
Choice. Choice through healthy options. The basis of this idea is Ellyn Satter's Division of Responsibility in Feeding (the "what"). Give a variety of healthy options and let children decide what they want to eat. The great thing about this is that regardless of what they choose, what they like, what they don't like - it's healthy!
Cinderella raced down the stairs! She had to make it in time! She couldn't let Prince Charming see who she really was. Of course, she thought as she very ungracefully descended the enormous number of palace steps, this would be much easier if she had just listened to fairy godmother (who, in her spare time, was a chiropractor, and knew about these things). But no, she had to pick the glass ones that sparkled. Who needs leather or nylon when your feet can look like crystals! Of course there was only one size of them though, half a size too small. You should really measure the size of your foot standing up dear, fairy godmother had said. But they fit (smooshed) while she was sitting, plus those beautiful thin sleek diamond studded straps made her feet look like stardust! And those six inch recessed stiletto heels! They made her shiver with anticipation. Maybe even Prince Charming would notice her!
After all that, it was their conversation while sitting down with the tablecloth covering her feet that ignited the spark between them. And despite her swollen, painful feet that resulted in clumsy dancing, he still seemed more interested in talking with her than anyone else (not to mention bemused by her dancing skills).
She had almost reached the bottom of the stairs when she had had enough. She took off both heels and descended the rest of the way barefoot. At the bottom she got a fright when she heard him call out for her and dropped one of the shoes. She thought about turning back to get it, but figured there was no way she was ever going to wear those heels again! She ran for the carriage and it rode away into the night.
Later that night, Cinderella soaked her feet in warm lavender water and gave them a nice massage. The next day she put on some low comfortable shoes and smiled.
High heels can cause pain in your feet (and your back!). Shoes that are relatively flat with good support for your feet are generally best. But for those days or nights when heels are needed, think about these tips when choosing a shoe:
Dr. Judith McCann has been living in York Region for over 15 years. After going to Queen's University in Kingston for Kinesiology, and Canadian Memorial Chiropractic College in Toronto to become a chiropractor, she decided to move back and open Haptic Health and Chiropractic in Newmarket. In February 2017, Haptic Health and Chiropractic moved 10 minutes up the road to Sharon in East Gwillimbury.