Clean Eating Grocery List

These are things I keep on hand so I always have something available for lunch and dinner.

Eating a Rainbow



Eating a Rainbow

This month’s Family Circle magazine had a great article highlighting the importance of eating a rainbow of colors when it comes to fruits and vegetables. I thought I would highlight some of it to help you make some good choices when choosing your fruits and veggies this Summer.

Cherries: A small handful of dried or fresh cherries eaten before bed can help raise melatonin levels which help you to relax you.

Tomatoes: Tomatoes are filled with Lycopene a component that gives them their red color. Lycopene has been proven to guard against different cancers. A research study showed that lycopene is released and used best when cooked and served with a little fat. Think Spaghetti Sauce with Parmesan!

Pineapple: 1 cup of pineapple provides 128% of your daily amount of Manganese, an essential nutrient the cleans out cancer causing free radicals in cells.

Banana: Potassium rich bananas have been proven to ward off cardiovascular disease and regulate blood pressure.

Carrots: The number one veggie when it comes to heart health. Research supports that individuals who eat at least one serving of carrots a day are 60% less likely to have a heart attack. ( so when the no carb diets encourage no carrots and lots of saturated fat filled red meats are actually causing great danger to your heart.)

Cantaloupe: Immune system booster! 1 cup has 113% of your daily value of vitamin C which fuels white blood cells.

Sweet Potatoes: 1 baked sweet potato provides 262% of your daily need for Vit. A. Vitamin A has been proven to form new cells in the skin decreasing the signs of aging.

Broccoli: Even though broccoli can’t replace sunscreen it has been proven to reduce the redness and inflammation associated with a UV ray burn.

Spinach: Packed with Vitamin K (1 cup = 1000% of your daily value) a nutrient that bonds calcium to bones and slows cell breakdown.

Limes: The cancer fighting properties remain in the bloodstream for 24 hours after consumption. Four times longer than green tea.

Purple & Blue:
Purple cabbage: Has six times the Vitamin C and antioxidants per 100 grams of green cabbage.

Blueberries: The number one brain food. They defend against dementia and Alzheimer’s and people who eat 2 cups a week are 25% less likely to develop Parkinson’s disease.

Beets: They act as a natural cleanser helping to flush the body of toxins.