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Eat The Rainbow

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Eat The Rainbow

At Farrell’s, we focus heavily on nutrition-as proper nutrition is vital to your success with our kickboxing and strength training program. Proper nutrition includes having a variety of colorful fruits and veggies, lean protein, complex carbohydrates, and healthy fats. Keeping a variety of fruits and vegetables in your diet is incredibly important-as colorful produce contain phytonutrients, which are the nutritious chemicals that plants produce. 

 

Did you know that some experts say having upwards of 30 different vegetables and fruits in your weekly rotation of foods is best for optimal health? The American Heart Association recommends filling at least half of your plate with vegetables and fruits to reach the recommended 4.5 cups of each, per day, for an average adult consuming 2,000 calories. 

 

Where 30 is a great goal to shoot for-many of us don’t have access to that kind of variety where we live.  We put together a list of a variety of items in each color category for you to choose from-grab a couple off each list to try this week in your meal prep!

Green foods

Green foods have the following phytonutrients: chlorophyll, vitamin K, carotenoids, isothiocyanate and omega 3 fatty acids. These types of phytonutrients support healthy bones, teeth and eyes.

  • Artichokes

  • Asparagus

  • Avocados

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Celery

  • Collard greens

  • Cucumber

  • Green beans

  • Green cabbage

  • Green grapes

  • Green onion

  • Green peppers

  • Kale

  • Kiwi

  • Leeks

  • Limes

  • Okra

  • Pears

  • Peas (snow peas/sugar snap peas)

  • Romaine lettuce

  • Spinach

  • Watercress

  • Zucchini

Orange and yellow foods

Orange and yellow foods have the following phytonutrients: beta-carotene, vitamin A and vitamin C. These types of phytonutrients support the health of your eyes, heart and immune function and provide antioxidants.

  • Acorn, butternut and summer squash

  • Apricots

  • Cantaloupe

  • Carrots

  • Lemons

  • Mangoes

  • Nectarines

  • Oranges

  • Peppers

  • Papaya

  • Peaches

  • Pineapple

  • Pumpkin

  • Sweet potatoes

  • Tangerines

  • Yams

White foods

White foods have the following phytonutrients: flavonoids. This type of phytonutrient supports healthy bones, teeth, eyes and cholesterol levels.

  • Bananas

  • Cauliflower

  • Garlic

  • Mushrooms

  • Onions

  • Potatoes

  • Parsnips

  • Shallots

  • Ginger

Red foods

Red foods have the following phytonutrients: flavonoids, lycopene, vitamin C and folate. These types of phytonutrients support heart health and your memory while defending cells and protecting against blood clotting.

  • Beets

  • Cherries

  • Cranberries

  • Pink grapefruit

  • Pomegranates

  • Radishes

  • Raspberries

  • Red apples

  • Red grapes

  • Red peppers

  • Red potatoes

  • Red onion

  • Rhubarb

  • Strawberries

  • Tomatoes

  • Watermelon

Blue, purple and black foods

Blue, purple and black foods have the following phytonutrients: anthocyanins, polyphenols and resveratrol. These types of phytonutrients support memory, aging and heart health.

  • Blackberries

  • Blueberries

  • Currants

  • Dates

  • Eggplants

  • Purple grapes

  • Plums

  • Prunes

  • Purple figs

  • Raisins

  • Black beans

Fitness Kickboxing near Minneapolis

Brittni

Brittni was the Fall 2020 10-Week Challenge Winner

“Farrell’s has provided me with so much more than I had anticipated when I joined. My physical results were honestly shocking and not something I was expecting to occur within my first 10 weeks, but are proof that the program works! I am in the best shape I have ever been in and feeling not only physically strong, but mentally as well.

I also want to add that the community here at NOLO is incredibly supportive. Everyone truly wants each other to succeed and are always available to offer up words of encouragement, hold each other accountable, answer questions, provide feedback and to just have a lot of fun with working out.”

 

Fitness Kickboxing near Minneapolis

Morgan

Morgan was the Fall 2019 10-Week Challenge Winner
“Joining your Farrell’s was a top highlight of my time in Minneapolis. I love the sense of community and the positive environment. I was nervous to join a gym at a time when I was physically the most out of shape I had ever been; I was afraid of being judged but the encouragement from all of the instructors made my time there so enjoyable. Working out with you guys has been amazing!”
“I think a lot of us know or have an idea of what things can help to lose weight, but don’t actually know how to put it into practice, and that’s what Farrell’s helped me with.”
“My goal when I joined Farrell's was to ultimately look & feel better especially in my clothes & feel more confident and comfortable in my skin.  I did not expect to win the challenge or have such a big transformation, I was honestly shocked at the results that I was able to get so fast!”
“The people in the classes were such a huge support, and just nice to see every morning, and have a fun positive experience before I went to work.”
“I think Farrell’s has changed me in the sense that I felt like more of a member of the community in the neighborhood that I lived in just by meeting so many people there that lived around me, especially because I was new to Minneapolis before that. Also just feeling happier and more confident too that I have the tools to transform my body in positive ways and I feel like now I’m capable of doing that and I know for the rest of my life that I know how to do that.”
“Now that I have moved out of state and am a virtual member, I still feel very connected with the community. I personally do the pre-recorded workouts because of the time difference, and it fits in better with my schedule. I still feel very connected and I know that if I wanted to have that live interaction I could join one of the classes in real time!”
Fitness Kickboxing near Minneapolis

Laura V

Laura was the Summer 2020 10-Week Challenge Winner

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