Marcia Zimmerman

7 Colors a Day
Scientists are just now beginning to understand the medicinal impacts of phytonutrients and why eating foods that contain them may be our greatest preventive tool against cancer, diabetes, heart disease, and obesity. But for centuries traditional healers have taught color-coded eating as essential for maintaining health, vitality, and long life.

Buy Organic
Whenever possible, select organic produce. The increasing use of chemicals and pesticides since World War II to grow “better” foods has dramatically reduced the mineral content of commercially grown fruits and vegetables. Overall, calcium levels have dropped 29 percent, magnesium 21 percent, potassium 6 percent, and iron 32 percent. Pesticides and herbicides also appear to thwart the production of phenolics, the phytonutrients that are among the most important antioxidants for optimal health. Even worse, pesticides and herbicides leave toxic residues on foods.Organic produce is increasingly the choice of consumers who want superior color, flavor, and nutrient content. While organic does cost a little more at the cash register, keep in mind that when you buy conventional produce you’re paying three times. First, you pay at the register, Second, your tax dollars subsidize conventional farming, but not organic production. Third, you’re paying to clean up the environment and untold health costs from environmental pollution that can result from conventional farming.

The Right Balance
The human body maintains an optimal pH of 7.4, and even a slight shift up or down has a dramatic effect on metabolism. To ensure optimal pH, the body has developed an efficient buffering system using agents derived from food and water. Fruits and vegetables range in their inherent pH factors, but it is the alkalizing minerals they contain that buffer acids in aminal foods, grains, and legumes.People who eat primarily animal foods, highly processed foods, and/or foods laden with sugar and fat are in chronic acidosis because they’re not getting the alkaline-buffering minerals of fruits and vegetables. The 7-color plan emphasizes fruits and vegetables, making it ideal for anyone experiencing the unpleasant symptoms of acid overload. Enjoy these recipes.

• 2 tsp lemon-flavored olive oil
• 12 oz sea scallops
• Blood orange slices
• thyme sprigs, fresh

Per serving: (with sauce) 289 Calories, 29 g Protein, 8 g Carbohydrates, 1 g Fiber, 15 g Total fat (2 g sat, 11 g mono, 2 g poly), 275 mg Sodium, ***** Vitamin B12, *** Vitamin B3 (nicin), C, Selenium, ** Vitamin E, Magnesium, Phosphorus, * Vitamin A, B2 (riboflavin), B6, Folate, Potassium, Zinc

• 2 Tbsp lemon zest
• 1/8 c. lemon juice
• 1 c. fresh sorrel leaves, stems removed
• 1/3 c. extra-virgin olive oil

• 1 c nut or rice milk
• 3/4 c unsweetened berry juice
• 1/2 banana
• 1/3 c blueberries
• 1/2 c vanilla whey protein powder (21 grams)

Per serving: 309 Calories, 4 g Protein, 74 g Carbohydrates, 3 g Fiber, 1 g Total fat, 242 mg Sodium, *** C, Manganese, ** Vitamin B2 (riboflavin), B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, * Vitamin B1 (thiamine), B3 (niacin), b12, Folate, Pantothenic acid, Selenium

• 2 c baby spring greens or arugula
• 3 slices peeled and sliced orange halves
• 3 slices red or yellow apple halves
• 1 Tbsp dry roasted macadamia nuts, no salt added
• 1 Tbsp dried cranberries
• 1 Tbsp bottled fruit-flavored fat-free vinaigrette

Per serving: 242 Calories, 2 g Protein, 46 g Carbohydrates, 7 g Fiber, 7 g Total fat(1 g sat, 5 g mono), 241 mg Sodium, *** Vitamin C, ** Folate, * Vitamin A, B1 (thiamine), B6, Calcium, Magnesium, Potassium

• 3 Tbsp fat-free, low-sodium chicken broth
• 1 Tbsp arrowroot
• 1 tsp olive oil
• 1/3 c cashew nuts, raw
• Pinch red pepper flakes, dried
• 2 tsp sesame oil
• 1 c shitake mushrooms, fresh (rehydrate if using dried)
• 1/4 c scallions, green tops finely chopped and white bulbs coarsely choppped
• 1 tsp garlic, mashed or pressed
• 2 c broccoli, cut into small flowerets
• 2 c Chinese cabbage (bok choy), chopped
• 1/2 c red bell peppers, sliced into strips
• 1 Tbsp fish sauce

Per serving: 150 Calories, 6 g Protein, 15 g Carbohydrates, 5 g Fiber, 9 g Total fat (2 g sat, 5 g mono, 2 g poly), 392 mg Sodium, *** C, ** Vitamin A, B3 (nicin). Folate, * Vitamin B12 (thiamin), B2 (riboflavin), B6, D, E, Pantothenic acid, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selemium, Zinc

• 1/2 c pink lentils
• 1/2 tsp salt
• 1/4 c extra-virgin olive oil
• 1-1/4 c water
• 1 c couscous
• 1/2 c lemon juice
• 3 Tbsp red wine vinegar
• 2 garlic cloves, mashed into a paste
• 4 scallions,minced (or 1/2 a red onion)
• 2 c watercress, packed leaves
• 1/2 c cherry tomatoes, cut into halves
• 1/2 c olives, diced
• 1/4 tsp black pepper, freshly ground
• 1/2 c feta cheese with basil and sun-dried tomatoes, crumbled

Per serving: 303 Calories, 10 g Protein, 36 g Carbohydrates, 5 g Fiber, 13 g Total fat (3 g sat, 9 g mono, 1 g poly), 361 mg Sodium, ** C, * Vitamin A, B13 (thiamine), B2 (riboflavin), B3 (niacin), Vitamin B12 (thiamin), E, Folate, Calcium, Iron, Phosphorus