We’ve all heard the phrase ‘Eat The Rainbow’, especially used to encourage young kids to fill their plates with fruits and veggies, but is this truly optimal for our health?
As we all know, incorporating a vast range of fruits and vegetables into our diet, provides us with all the important vitamins, minerals, antioxidants and phytochemicals, which are all essential in helping our body to function healthily.
WHAT ARE PHYTOCHEMICALS?
Phytochemicals are primarily found in fruits and vegetables, but are also found in beans and grains. It’s a chemical compound produced by plants, and has been associated with a reduced risk of cardiovascular and other diseases. They are essential for our health, but are pretty easy to incorporate into your diet without much thought.
RED
Red fruits and vegetables contain an antioxidant called Lycopene, which can help protect against particular cancers in the prostate, stomach, and lungs. This antioxidant gives the fruits their colour.
Red fruits and veg:
Tomatoes, red berries, pomegranate, watermelon, red apples, red grapes, cranberries, cherries, red pepper, radishes
Try our Sundried Tomato Sauce.
ORANGE
Orange fruits contain beta-carotene, which is converted into Vitamin A by our body, to keep our hormones and eyes healthy. The beta-carotene has also been associated with reducing the risk of lung, esophagus and stomach cancers.
Orange fruits and veg:
Carrots, butternut squash, sweet potato, pumpkin, mangoes, cantaloupes, nectarines
Try our Caveman Carrot Wraps.
PURPLE
Purple fruits and vegetables contain an antioxidant called anthocyanins. This is a powerful antioxidant which can protect cells from damage, and may lessen the painful symptoms of arthritis.
Purple fruits and veg:
Beetroot, aubergine, red cabbage, blackberries, blackcurrants, purple grapes
Try our Beetroot Seeded Crackers.
GREEN
Green fruits and vegetables contain a range of nutrients and phytochemicals.
Cruciferous vegetables, such as broccoli, cabbage, brussels sprouts, kale, and pak choy are all sources of sulforaphane and glucosinolate. They also contain isothiocyanates and indoles, which are two phytochemicals which have been associated with anticancer properties.
Green vegetables are also packed with folic acid, vitamin K, carotenoids and omega-3.
Green fruits and veg:
Cruciferous vegetables, cucumber, courgettes, leeks, mange tout, asparagus, celery, avocados, green apples, green grapes
Try our Courgette Artisan Loaf.
WHITE
White fruits and vegetables contain the phytochemical called anthoxanthins, which may reduce the risk of cardiovascular diseases and inflammatory conditions.
White fruits and veg:
Celeriac, garlic, Jerusalem artichokes, mushrooms, onions, turnips, bananas, white peaches, and potatoes
Try our Mushroom Pate.
Below is an excellent infographic by The Food Revolution Network, which you can refer to to help you eat the rainbow.
Source: foodrevolution.org
How to perform renegade row?
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This exercise is great for targeting the core.
✅ Keep feet firmly on the floor
✅ Control the movement
✅ Avoid pulling on your neck
To maintain stability rest feet under a bench or sofa, or have a partner hold your feet down.
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WE CHALLENGE YOU
Wall sits look easy but we can assure you they are tough 🥵
Wall sits challenge your muscles to sustain an isometric contraction for an extended period. By incorporating wall sits as a finisher exercise, you can push your muscular endurance to new levels 💪
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
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Curling your wrists during a bicep curl detracts from the primary focus on the biceps brachii muscle. Instead, it places emphasis on the muscles in your forearms, particularly the wrist flexors.
Although these forearm muscles contribute to the movement, they are secondary to the biceps, so to maximise bicep stimulation, it is important to maintain a neutral wrist position throughout the exercise.
Excessively curling your wrists increases the risk of injury. The tendons and ligaments in your wrists are not designed to bear heavy loads while in a flexed position. Repeatedly curling your wrists in this manner can lead to discomfort, strain, and potentially more severe issues such as tendonitis or sprains.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
I’m Meera. About 20 years ago I realised I was gluten and dairy intolerant, so something had to change. And so began my journey of discovery into food, health and wellbeing - a journey I urge you to take with me.
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