Eat The Rainbow

As your local Health and Wellness coach I listen to the concerns of our community, You want to be healthier, change your habits, you know what to do but just cannot seem to do it and stick to it. 

We are deep in DEP, Diet Emergency Plans… I know how hard change is to start and I also know that once you start your momentum grows. You can do it, with the right support, steps and accountability from a health coach, amazing things are possible.

Health Hugs

Have you heard how important it is to “Eat from THE RAINBOW”?   NO I am not talking about Skittles!

Fall Harvest is HERE, and our local markets and grocers are stocked up with wonderful colorful fall fresh produce. Eating a variety of Fresh and colorful veggies and fruits gives your body a variety of vitamins and minerals and fiber that we need and our bodies crave.

To avoid the seasonal Blues, make sure you get in enough of the fresh vibrant colors that grow naturally and contain much of the essentials we need. 

Here are some common examples we can find: 

Reds- apples, peppers, tomatoes, 

Orange-, Butternut & Acorn Squash, Carrots, Orange peppers, sweet potatoes

Greens - Zucchini, Cucumbers, green peppers, cabbages, brussel sprouts, spinach, Kale, arugula

Yellow - yellow peppers, spaghetti squash and add fresh Lemmon to your water  

Purple – beets, juicy grapes, and eggplant. 

I believe there is a reason why certain veggies and fruits grow at certain times a year, those are the ones we need to eat to boost our health and get us through this particular season.

My favorite quote is: “It is easier to stay well than it is to Get well”.  I don’t know who said it but I have adopted it. 

My work with clients who are pre-diabetic or combatting fatty liver will see blood glucose levels improve, liver cleansing, increased energy, weight loss, better skin, from adding a variety of fresh veggies steamed of raw to their diet.

Most veggies are great raw, lightly steamed, or roasted, microwave steaming is also good if that your best option. Caution: Over cooking will take out a lot of the health benefits.

Veggies known to eat cooked are Tomatoes, carrots, asparagus, and potatoes. cooking releases the important nutrients they contain and enable our system to gain the full benefit they offer. 

If you are like me, I do my best to avoid chemicals and pesticides in my foods however, even when washed most produce contains a fair amount that is grown in with seeds making it more difficult to avoid pesticides. 

Organic foods are better at not using these chemicals when possible choose the organic and non-GMO or genetically modified choices.

Each year, The Environmental Working Group puts out a list of the Dirty Dozen and the Clean 15 which refers to produce that contain the most and least pesticides. 

Here is the list for 2019:

Dirty Dozen:

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Pears
  9. Cherries
  10. Tomatoes
  11. Celery
  12. Potatoes

Clean 15:

  1. Avocados
  2. Sweet corn
  3. Pineapples
  4. Frozen sweet peas
  5. Onions
  6. Eggplants
  7. Asparagus
  8. Kiwis
  9. Cabbages
  10. Cauliflower
  11. Cantaloupes
  12. Broccoli
  13. Mushrooms
  14. Honey dew melon
  15. Papayas

I suggest making the best choice available and think Quality over quantity.

I work with people all over the globe in different lifestyles with variety of wants and needs in life. The one thing we all have in common is the desire to continually improve our life, health and relationships. Relationships with food, family, jobs, whatever it is, we want more and we want better.

Visit my website and blog,

Reach out to me for a relaxed, helpful coach session that will leave you feeling better and  help you look at your goals in a different and more achievable light.

Enter your Fall with courage to take charge of your Health and Wellness.

Text, call or email for your free easy, fun discussion session about your health goals and see if working with me as your coach is your next best step.

Also questions about this or any of the comments I have posted.

Feedback is welcome.

For more Inspiration to making heathy habits now to last through the year and your lifetime, and turn those “Maybe I will do it someday” goals into Done Today.

I provide one on one, group sessions, as well as educational wellness tips and talks for any size groups and company Lunch N Learns.

Let’s Move That Mountain! One little push is all it takes.

Natalie-Jo Flynn, MSN, CHC, Personal lifestyle Coach

Natalie-Jo Flynn

I am Natalie-Jo, a Personal Health  and wellness Coach.
A Health Coach is a master of habit change, an advocate for living a healthy, happy lifestyle, a teacher of transformation, and an accountability partner to keep clients striving to reach their ultimate goal.

A Health Coach does not prescribe medicine or take the place of a medical professional, they are the motivators to push the client toward lasting results and lifestyle change using holistic and natural methods.

A Health Coach sets attainable goals for their clients, suggests alternative ways to cope with setbacks, and supports their clients in the unmasking of the true meaning behind behaviors - unconsciously or in reaction to external demands. A Health Coach firmly believes that change cannot occur without accountability and sustained motivation, thus the important role of a Health Coach.

 I've had 23 years in medicine and have taken a new path thats best for the those I serve. My mission is to Share my Passion and knowledge, strengths and experiences to connect people with their will to be well. Its easier to stay well that to get well, I guide, advocate, teach and support our community the best way I know how and I keep learning an improving myself in order to be my best for others.

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Volume 10, Issue 10, Posted 10:31 AM, 10.06.2019