Aloha to all keiki and kupuna, from the not too old to the not so young, and to all the folks in between. I invited you all to tomorrow’s Super Sunday Sunset Stroll (Sept. 3 at 6 p.m.), beginning near the Kapa‘a Pool near Chicken in a Barrel on Kou Street. Bring some water and some friends.
Today, I challenge each member of our island’s ‘ohana to adopt three simple sustenance goals for the next seven weeks. Let’s all embrace the vibrant world of raw, colorful fruits and veggies, bursting with rainbows of life-sustaining nutrients, phytonutrients and enzymes. It’s as easy as 1, 2, 3.
• Start each day by eating a piece of raw, juicy fruit before anything to jump start your body in the morning.
• Start each meal or snack by eating raw veggies or salads before anything else to digest the best before the rest.
• Start each week by trying to eat seven different colors of each, both fruits and veggies during the next during days.
That’s it. Seven colors of fruits. Seven colors of veggies. Make a chart. Keep it simple. Hang it on your fridge. This is the true game of life for your entire family to enjoy. The Garden Island offers a palette to your palate, with numerous farmers markets showcasing a kaleidoscope of kau kau (food).
Radiant Reds: These ruby treasures are more than delicious; they’re nutritional powerhouses. Packed with lycopene, your body is shielded with superhero strength. Your immune system gets doused with vitamin C, while dietary fiber keeps digestion in full swing. Plus, reds are rich in potassium for healthy blood pressure, antioxidants to protect your cells, vitamin A for sharp eyes, and folate for cell health.
• Fruits: strawberries, cherries, raspberries, pomegranates, cranberries and tomatoes.
• Vegetables: red peppers, beets, red cabbage, radishes, red onions and chili peppers.
Outstanding oranges: Imagine biting into bursts of sunshine and visionary shades, with cheerful and crunchy brightness unleashing spurts of immunity-boosting nutrients. These orange treats are often loaded with beta carotene, a precursor to vitamin A and a guardian of your eyesight.
• Fruits: oranges, mangos, papayas, apricots, peaches, cantaloupes and orange tomatoes.
• Vegetables: carrots, baked sweet potatoes, butternut squash, orange peppers and acorn squash.
Yummy yellows: Celebrate the radiance of Kauai while yearning the island’s tropical goodness. Yellow’s nutriments include hearty doses of vitamin C to bolster your defenses, along with potassium, your ally for heart and muscle health. These sun-kissed delights also contain beneficial antioxidants, like beta carotene, known for promoting healthy skin and eyes.
• Fruits: bananas, lemons, pineapples, golden apples, yellow plums, starfruits and yellow kiwis
• Vegetables: corn, yellow peppers, yellow squash, yellow zucchini, yellow beets and yellow was beans.
Glorious Greens: Verdant greens are your gateway to an enchanted forest of nutrition. As you indulge, you absorb chlorophyll, a potent antioxidant that acts as a guardian, shielding and detoxifying your body. With every bite, you embark on a journey toward vibrant health, propelled by dietary fiber that keeps you content from the inside, out.
• Fruits: kiwis, green apples, green grapes, limes, avocados, honeydew melons and green pears.
• Vegetables: broccoli, spinach, kale, green beans, peas, zucchini anc cucumbers.
Bodacious Blurples: This paradisiacal pair reigns with majestic waves of blue and purple royalty. Loaded with anthocyanins, powerful antioxidants, they perform as neurological coaches for your brain, keeping it sharp and agile. Vitamin C acts as your lifeguard, ensuring that your immune system rides high, while dietary fiber keeps your belly balanced like a pro surfer.
• Fruits: blueberries, blackberries, purple grapes, plums, acai berries and black currants.
• Vegetables: purple cabbage, purple cauliflower, purple asparagus, purple carrots and purple peppers.
Pristine pales: Though not flaunting the most vibrant of hues, these subdued canvases still pack a colorful punch. Most notably, garlic and onions bring allicin to the table, offering anti-inflammatory, antioxidant, antimicrobial, and antibacterial effects. They help manage cholesterol and regulate blood pressure, promoting heart health and overall well-being. Savor their flavors.
• Fruits: coconuts, Asian pears, lychees, white nectarines, white raspberries and white currants.
• Vegetables: cauliflower, garlic, onions, jicama, baked potatoes, white radishes and turnips.
Delightful darks: The deeper dusks of these dense dietary delectables are a treasure trove of antioxidants, vitamins, and minerals, enriching innumerable aspects of your well-being, from brain function to heart health. While dried fruits offer concentrated nutrients, they pack more calories into less space, so enjoy them in moderation.
• Fruits: blackberries, black grapes, dates, prunes, raisins, figs, black currants and dark cherries.
• Vegetables: black eggplant, portobello mushrooms, dark potatoes, black radishes, kale and Swiss chard.
Now, that’s a mouthful. Enjoy.
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Doug Jones earned his Master’s Degree in Exercise Physiology from the University of Maryland and has served professionals and personalities as a concierge fitness trainer for decades. As a resident of Kaua‘i and Connecticut, he has helped millions of people learn the secrets of fitness and fat loss, both online and in person. To submit your questions, or for more information, call (808) 652-6453 or visit www.DougJonesFitness.com
