Fill 'er up

 I challenged myself with the rainbow challenge.

It has caused me to drink more spinach!

It has caused me to grab a handful of crudites with any lunch

(a radish, a cherry tomato, a mini cucumber, a mini pepper, some baby carrots).

With just a few mini veggies - I can get most of my rainbow.

I started the challenge with a balance that leaned toward more fruit,

and ended up getting more and more veggies!

So how about some habit stacking?

Hopefully, you have been practicing the rainbow of fruits and vegetables

and it is becoming second nature.

Fruits and vegetables are a powerhouse of fiber.

The skin and seeds in the "rainbow" are great for the body!

How about looking for even more fiber?

Fiber boosts metabolism,

fiber lowers cholesterol and blood sugar,

fiber keeps things "moving",

fiber feeds healthy bacteria in the digestive tract boosting immunity and aiding digestion,

fiber keeps you full for longer (less snacking).

So start looking at your meals.

Are they empty?

What can you add to your fruits and vegetables?

How about some oatmeal or granola for breakfast?

Whole wheat bread or even sprouted grains for a sandwich?

Corn tortilla chips instead of potato chips? 

(neither is stellar, but the tortilla chips have more fiber)

Brown rice instead of white rice?

A meal with beans at the core instead of meat?

Whole grain pasta and noodles instead of white pasta?

Could you throw brown rice or barley in a soup you are already making?

How about trying a new grain like quinoa or buckwheat?

What about sprinkling some ground flax on your yogurt or blending in your smoothie?

Try nuts on your yogurt or with your cereal or granola.