Friday: We Made it to the End of Week 1!
How did you do this week?
Let’s take some time to reflect on our successes and any challenges we experienced. Implementing a new way of eating takes time, energy, and commitment, so congrats on what you were able to accomplish, no matter how big or small.
Remember it’s not about getting it 100% right, but being more mindful along the way. There’s a few common challenges we’ve heard from participants this week (and some we anticipate) – so we’ve curated a tip sheet of our favorite workarounds for you.
Head to your Friday Resources to read about tips for people who:
- Aren't hungry in the morning
- Don't have time in the morning
- Don't like breakfast foods
- Have heard fasting is better than eating breakfast
Lifestyle Bonus
While the main focus of the Rainbow Challenge is to incorporate the vibrant spectrum of colors in our meals, there are a lot of lifestyle factors that enhance eating with more color and diversity.
In our first week, we’re putting the spotlight on the importance of movement in supporting overall health. We use the term “movement” intentionally because we want you to find enjoyable ways to move your body, rather than feeling obligated to go on a run or spend hours at the gym (but nothing wrong with that if that’s your jam!).
For those of us getting back into or starting a movement practice, a great place to start is with walking.
Research suggests that just 20 minutes of daily walking can contribute to various aspects of optimal health, such as supporting a healthy immune response, better blood sugar control, and reducing stress levels. So if you’re feeling up to it, lace up your shoes and take those first steps towards a happier and healthier you!
- Walking first thing in the morning can help get you some critical time in the daylight to support healthy circadian rhythm
- An afternoon walk is a great way to break up the day and manage stress or mid-day slump
- An evening walk (after dinner) is a GREAT way to help balance blood sugar and improve insulin sensitivity
Keep an eye out for next week’s material, which will be released on Sunday to give you some time to prepare for the week ahead.
Friday (Week 1) Resources
4 Tips for a Better Breakfast
Keep reading for some common challenges that may stand in the way of a nutritious breakfast and solutions from our Rainbow Challenge coaches that may help you overcome them.
- You’re not hungry in the morning: Chronic digestive issues can throw off your natural stomach acid, making it hard to digest high protein or high fat foods in the morning. You may find that starting your day with a small breakfast that includes citrus or other acidic foods (even coffee!) might stimulate your appetite. You may also want to try starting with something small like a piece of fruit and then having a larger breakfast a few hours later. There is always an option to try digestive enzymes or other supplements, which can be discussed more one-on-one.
- You don’t have time: The rush of mornings can often tempt us to skip breakfast for the sake of saving time. But this is where meal prepping and batch cooking becomes our best friend. If you know you’re a person who is frequently short on time in the mornings, set yourself up for success by preparing multiple-serving meals or prepping vegetables in advance, allowing you to incorporate them into morning dishes with ease.
- You don’t like breakfast foods: No problem! Remember, there are no rules around what you can and cannot eat for breakfast. If you’re not a fan of eggs or smoothies, try heating up last-night’s leftovers or making a big, veggie-packed salad for your first meal of the day.
- You’ve heard fasting is best in the morning: This is a more complicated question than meets the eye. While fasting can be a great tool, it’s often not the best choice for people with periods, or those who may be experiencing thyroid or adrenal issues. A little fasting is ok but try to eat your first meal 1-2 hours upon waking (or sooner if you have thyroid issues) to experience maximum breakfast-eating benefits.