DayOne Wellness Reset, 5605 Keppler Road (2025)

30/09/2023

And our Eat the Rainbow winner is PAT JONES!!! Pat posted her tracker, posted pics throughout the challenge and even commented on my flawed FB page daily. So congrats to Pat - you've won a ceramic baking dish!

Thank you all of you for participating this week. I know many of you have followed along at home and ate the rainbow without posing which is great too. The point of this group is to make healthy living fun and doable.

I am putting the finishing touches on the Master Your Metabolism 10 day group and will share more when I get the FB page fixed. Keep eating the rainbow and continue to post your creations - I need the inspiration and encouragement to stay on track too!

29/09/2023

🎉Final check-in! YOU did it! Post your tracker below for the raffle!✨ You should feel so proud of yourself! 👏 Have you noticed any differences in how you feel? 🌟💪🏽 I hope you got a burst of inspiration and started some new habits. The more you can eat across the rainbow, the better you are going to feel from the inside out!✨

💚I LOVED hosting this group (despite being sick and my technical incompetence)! I’m excited for the next chapter of this reset focused on Metabolism! I'll email info to the group until I get FB page working correctly.

28/09/2023

DAY 5 - PURPLE FOODS 🍆🫐🍇
💜 Make some noise for PURPLE! 👑 We saved the royal color for last.
What gives purple and indigo-blue foods their color? Potent antioxidants called anthocyanins.
✨What do PURPLE anthocyanins do for you?✨
• Help protect your cells from damage caused by harmful free radicals
• May provide anti-inflammatory properties*
• Support your brain health
• Promote a healthy cardiovascular system
• Keep your immune system strong
CHECK OUT the benefits of these purple powerhouses:
🍆 Eggplants: Loaded with anthocyanins, fiber, potassium, and folate to help keep your heart and gut healthy.
🫐 Blueberries: Regularly indulging in these sweet little berries has been linked to improved memory, enhanced learning capacity, and reduced age-related cognitive issues.
💜 Blackberries: From boosting brain health to strengthening your immune system, blackberries are MVPs in the fruit world. All their anthocyanins, vitamin C, and fiber bring some serious health perks to the table.
🍇 Purple Grapes: Resveratrol, a superstar antioxidant found in purple grapes (like Concord grapes), is believed to contribute to the "French Paradox," where moderate wine consumption is associated with a reduced risk of heart disease despite a diet rich in saturated fats.
💪 Purple Cabbage: Packed with vitamins C and K, it helps your immune system and bones strong.
What are your favorite purple foods?
*Source: Shiyu Li, Binning Wu, Wenyi Fu, and Lavanya Reddivari. The Anti-inflammatory Effects of Dietary Anthocyanins against Ulcerative Colitis. Int J Mol Sci. 2019 May; 20(10): 2588.

28/09/2023

👋 Ready to finish strong? It's the last day of our group, but let’s keep this going!! Would you be interested in joining a longer group focused on metabolism and personal health goals? If so, please comment below or email me at dayone.reset@gmail.com!
You will get 3 recipe booklets, 7 day workout plan, over 50 recipes, an accountability tracker, and daily education when you join!
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When it comes to fruits and veggies, have you wondered about fresh vs. frozen vs. canned? Here are some tips to keep in mind:
🍎FRESH Fruits and Vegetables
• Flavor: Usually provide the best taste, texture, and aroma.
• Nutrient Density: Rich in essential vitamins, minerals, fiber, and antioxidants for your health and well-being.
• Seasonal Availability: May be limited to certain seasons or areas, making them less accessible or more expensive in off-seasons.
• Shelf Life: Require proper storage and timely consumption to avoid spoilage.
❄️FROZEN Fruits and Vegetables:
• Nutrient Content: Typically harvested at peak ripeness and then quickly frozen, preserving their nutrient content.
• Convenience: Easy to store and often pre-cut or pre-portioned, simplifying meal prep.
• Extended Shelf Life: Longer shelf life than fresh foods, preventing waste.
• Texture: Can sometimes be softer or mushier upon thawing. Ideal for produce you will cook or add to smoothies.
🥫CANNED Fruits and Vegetables:
• Convenience and Shelf Stability: Lonnnnng shelf life, convenient for pantry storage.
• Accessible: Available year-round. Often more budget-friendly than other options.
• Nutrient Loss: May have some nutrient loss, especially of heat-sensitive vitamins like C and some B vitamins.
• Added Salt or Sugars: May contain added sodium or sugar for flavor or preservation – compare labels for best options.

27/09/2023

Keep up the good work 💪 and post your trackers! 🎉 What fruits and veggies you eat today? Did you try anything new?
Has eating more veggies and fruits gotten easier over the week? It takes about 60 days to create a habit. As you continue to incorporate more fruits and veggies in your diet, it will become 2nd nature and your entire body will feel better from the inside out.🌱🍎 🌟

27/09/2023

What's for dinner tonight? 🥰 Check out this quick and easy recipe. It's so vibrant, it makes your taste buds come alive! If you like this recipe, I'll be posting over 50 recipes filled with fruit and veggies as we start focusing on METABOLISM. Want more info? Contact me at dayone.reset@gmail.com. (I'll have a much smarter person fix this page so everyone can fully participate.)

Healthy Zoodles

1 medium to large zucchini, spiraled (or pre-made zucchini noodles)
6 mini sweet peppers, chopped
1/2 red onion, sliced
1/2 cup cherry tomatoes, sliced in half
2 Tbsp olive oil
2 Tbsp chopped cilantro
1/2 lime
1/2 avocado, sliced

Directions:
Heat a sauté pan on medium to high heat. Add 1 Tbsp. olive oil. Once the oil has warmed, add the zucchini noodles. Sauté for about 3-4 minutes and then place on paper towels to drain some of the liquid. Add 1 Tbsp. olive oil to the already hot pan. Throw in the onions, peppers, and tomatoes. Sauté for about 5 minutes. Sprinkle cilantro over the veggie mix. Plate your “zoodles” and place the sautéed veggies on top. Squeeze the lime juice over the veggies. Top with the sliced avocado and salsa. (I've also made these with a meat sauce and mixed green and yellow squash.) Enjoy!

27/09/2023

GREEN FOODS 🥬🥝🥑🫑
Does anyone here love green foods as much as I do? I love avocado, sautéed green beans, edamame, even okra. I top my garden salad with a variety of hot and cold veggies. Asparagus, Brussels sprouts, and spinach are staples in my son’s diet. What is your favorite green food?

✨Take a look at the many powers of GREEN fruits and veggies✨
*The phytonutrient lutein, common in green foods, offers powerful eye-health benefits.
* Most green produce contains fabulous folate, which helps your cells work and tissues grow.
But that's not all. CHECK OUT what these green superheroes can do:

🥦Broccoli and Brussels Sprouts: Help keep your heart healthy and gut happy thanks to all their vitamin C, folate, and fiber.
🥒Cucumbers: Incredibly hydrating, they are about 96% water! Cucumbers are also infused with vitamins K and C and silica, a great combo for beautiful skin and hair.
🥬 Leafy Greens (like Spinach and Kale): Packed with vision-protective phytonutrients, plus vitamins A, C, and K, and minerals to help your bones and immune system stay strong.
🥑Avocados: Promote a healthy brain and complexion thanks to all their monounsaturated fats, vitamin E, and folate. A great addition to any meal, they help you absorb fat-soluble vitamins (like A and K) in other foods.
🥒Zucchinis: Rich in vitamin K and potassium to support healthy blood pressure. Also hydrating. 💦
🍏 Green Apples: Fiber champions that help satisfy, regulate blood sugar, and boost gut health. (They have even more fiber than red apples!)
🥝 Kiwi: Outshining oranges in their vitamin C concentration, these are antioxidant powerhouses that support your immune function and collagen synthesis.

27/09/2023

👇🎁 Drop your trackers (or food list) below and let me know what foods you ate and the color! I would love to know how you did and how you’re feeling. This was a particularly bad day for me – paxlovid had me nauseous and I had difficulty holding food down. I was able to hold on to cauliflower rice w/mixed veggies, but it’s almost time to take the meds again…ugh. Remember to post your meals, snacks and tips for everyone to see! Post by 11:59 pm to be entered.

26/09/2023

We are big yellow fans at our house. My son loves bananas and squash; I’m the corn fanatic and we both love fresh pineapple. What are your favorite yellow foods?

✨Let's unpack the magic of YELLOW fruits and veggies✨

* They are excellent sources of vitamin C, which means they are great for your immune function and support your skin's healthy glow.

* They are also bursting with antioxidants, including beta-carotene and flavonoids, which help protect your cells from oxidative damage.

But wait, there's more! Check out these yellow superstars:

🍌 Bananas: Not JUST a tasty snack, they're packed with potassium for healthy blood pressure and vitamin B6 for brain health.

🍋 Lemons: Besides being rich in vitamin C, the citric acid in lemons may improve digestion.

🍍 Pineapples: Help you digest proteins, thanks to an enzyme called bromelain=

☀️ Yellow bell peppers: Filled with vitamin C and eye-protecting carotenoids like lutein and zeaxanthin, which may help prevent cataracts.*👀

🌽 Corn: Fiber-packed and loaded with antioxidants to protect your cells, like zeaxanthin, lutein, and ferulic acid.

Which yellow foods top your list?

26/09/2023

Need an idea for tonight's dinner?? I substitute cauliflower rice because I like the taste better and since I'm not a big meat eater, I'll use mushrooms instead. (I also add serranos or jalapeños to everything!)

Do you have a variation of this recipe?

26/09/2023

Happy Tuesday, everyone! It's our challenge hump day 🐫 - we're already halfway through so pat yourself on the back for upping your colorful produce intake!

As you add more fruits and veggies, do you really know what a serving size looks like? Check this out.

Fruit:
🍓 One serving of berries (strawberries, blueberries, raspberries) is about 1 cup, which is roughly the size of your closed fist.
🍌 A medium-sized banana counts as one serving of fruit.
🍎 An apple or orange is also considered one serving.

Veggies:
🥦 One serving of leafy greens (like spinach or kale) is about 2 cups, which is roughly the size of two tennis balls.
🥕 One medium-sized carrot or a half-cup of chopped vegetables (like bell peppers or broccoli) is considered one serving.
🌽 A half-cup of corn or peas counts as one serving of veggies

HOW DOES YOUR SERVING SIZE COMPARE???

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