It has been a while since we have added to this blog and will be starting more! Please subscribe by email and you will be instantly notified when we have posted something new! We are starting a couple times a month to add in a #WellnessWednesday in attempts at helping you slowly add some daily wellness tips into your own life for optimal health that are GREAT add in's to your regular Chiropractic care!

This weeks topic is adding more COLOR into your diet with the foods you eat for better overall health! Better nutrition in our daily lives can help us heal better which can in turn reduce pain, keep cold and flu away and give us more energy, among many other perks! In the hustle and bustle of life it can be very difficult to also make sure you get a good healthy variety in your diet on a daily basis. This can be especially tough when you have little kiddos running around! It gets increasingly difficult to get those little ones to eat those veggies! By making each meal as colorful as possible we can make dinner time FUN for the little ones! I know, as a mother of a two year old how difficult it can be to her to eat her veggies. At times we must get creative but that's another post for another day! =)

Adding COLOR to your diet will ensure that you get better nutrition. A good rule of thumb according to the Harvard Health Watch is to choose at least one vegetable fro each of the five color groups to get a wider range of healthy nutrients. Dr. Michelle Hauser, a clinical fellow in medicine at Harvard Medical School and certified chef and nutrition educator notes that you should

 " all the colors of the rainbow. . . these color signal the presence of diverse phytochemicals and phytonutrients". 

Now, when she says eat all the colors of the rainbow, she is NOT talking about skittles. ;) The phytochemicals and phytonutrients found in diversity of vegetables are beneficial substances produced by these plants that have been shown to lower rates of heart disease and cancer which are the two leading causes of death in the United States. And…as a bonus, vegetables provide fiber which helps prevent constipation and helps keep cholesterol in check.

The five color groups Dr. Hauser talks about are Purple/Blue, Green, Orange/yellow, red, and white/light green.

Example: Kale, eggplant, cauliflower, turnips, potatoes, cabbage, asparagus, and carrots
Nutrients: One cup of kale can provide ALL of your daily need for Vitamin A,             C, and K. Also a good source of CALCIUM and POTASSIUM. Calcium helps preserve bone strength and potassium aid blood pressure control.

          Examples: swiss chard, broccoli, brussel sprouts, cabbage, kale, bok choy, broccoli rabe, salad           greens, sprouts, collard or turnip greens
          Nutrients gained: swiss chard for example provides all the daily needs for Vitamin A and K               and half your daily vitamin C. It is also rich in MAGNESIUM and is a good source of IRON,             POTASSIUM, CALCIUM and FIBER.

          Examples: sweet potatoes, carrots, yellow or orange peppers, many varieties of squash and                 pumpkins.
          Nutrients gained: For example one medium sweet potato (without all the fixings) provides all           the vitamin A you need daily. It also provides significant amounts of Vitamin C, B, calcium,               iron and potassium. Sweet potatos are richer than bananas in potassium which helps keep blood           pressure under control.

          Examples: tomatoes, beets, red peppers, radishes, radicchio, red onion, red lettuces
          Nutrients gained: one cup of cooked tomatoes = nearly all your daily vitamin C and 25%                   VITAMIN A.

White/Light Green:
          Examples: parsnip, garlic, onions, leeks, celery, asparagus, kohlrabi, napa cabbage, squash,                 fennel, and turnips.
          Nutritional gains: one cup parsnips = ¼ of daily fiber, vitamin C, and vitamin K. Also deliver             potassium, magnesium, and vitamin E and B as well as calcium and other minerals.

Adding these into your diet daily is sure to aid in better overall health! Regular chiropractic care can also be a great aid in allowing those nutrients to work their best in your body by allowing the nervous system to function optimally and possibly assisting in better absorption of those nutrients. Together, they are a powerhouse along with regular exercise for optimal function and overall well being. Need help figuring out what you need in your diet? Or just have questions in general about nutrition and chiropractic care? Call us today for a consultation and we can discuss your current nutrition as well as any supplementation that may be essential for your personalized nutritional needs. 

Have a #WellnessWednesday topic you want us to discuss on our blog? Message us on facebook ( or email us at!


Information derived from the knowledge and research of Dr. Chelsie as well as Harvard Mens Health Watch: Adding Color to your diet for good nutrition: July 2013


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