The Rainbow Diet Guidebook: Your day-by-day journal to more colorful eating PDF Free Download
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Your day-by-day journal to
more colorful eating
GUIDEBOOK
THE
MEDICAL DISCLAIMER
This booklet is intended as an informational guide and is not
meant to treat, diagnose, or prescribe. For any medical condition,
physical symptoms or disease state, always consult with a
qualied physician or appropriate health care professional. The
author does not accept any responsibility for your health or how
you choose to use the information contained in this booklet.
© Food & Spirit, LLC
All rights reserved. No part of this publication may be
reproduced or redistributed in any manner without permission in writing.
www.deannaminich.com
www.foodandspirit.com
E-mail: info@foodandspirit.com
3
WELCOME FROM DR. DEANNA ............................................................ 4
WHAT TO KNOW ABOUT EATING PLANT-BASED FOODS .................. 5
21 DAYS OF COLOR ............................................................................... 6
YOUR PERSONAL GOAL ......................................................................... 7
PREPARATION IN THE HOME ............................................................... 8
RED ......................................................................................................... 9
ORANGE ................................................................................................ 13
YELLOW ................................................................................................. 17
GREEN .................................................................................................... 21
BLUE-PURPLE ....................................................................................... 26
WHITE .................................................................................................... 29
BROWN .................................................................................................. 33
STAY CONNECTED ................................................................................ 39
4
I’m so glad you’ve decided to bring more colorful plant-based foods
into your everyday life! You have now been initiated into the “rainbow
community” of so many thousands of people eating colorful, health-
giving foods.
This is an impactful lifestyle change that has a huge ripple effect. Your
risk for certain chronic diseases will be lower, and you will most likely
feel better, too.
Food changes our mood, and studies suggest that there is a relationship
between eating colorfully and living colorfully! More plant-based, rainbow
foods equals an improved sense of well-being and a more relaxed
experience of life.
One step forward into the rainbow…here we go…
~ Dr. Deanna
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WHAT TO KNOW ABOUT EATING PLANT-BASED FOODS
KNOW YOUR BODY
Check with your healthcare practitioner about any plant-based foods you cannot
consume due to intolerances, sensitivities, allergies or even drug-nutrient
interactions. Avoid foods, if needed.
CHOOSE ORGANIC
Do your best to choose organically-grown foods over conventional foods to
increase nutrients and reduce toxin load, especially foods that are difcult to
wash because of their tender skins or structure like berries and leafy greens.
Pay special attention to this consideration when choosing plant-based fats and
oils, too, because toxins tend to be fat-soluble and reside in foods containing
fat/oil.
GO SEASONAL
Try to eat seasonally grown, local foods. Here’s an easy access guide to
helping you to know which foods are in season based on where you live:
https://www.seasonalfoodguide.org/
6
DAYS
21 DAYS OF COLOR
The rest of this guide will
serve as your journal while
you explore 21 days of
colorful foods.
Think of your plate as a
palette of color!
You get to express your
creativity through eating the
rainbow.
Every three days you’ll be exploring one of
the seven colors:
RED: INFLAMMATION AND REACTIVITY
ORANGE: REPRODUCTION AND CREATIVITY
YELLOW: DIGESTION AND TRANSFORMATION
GREEN: HEART AND EXPANSION
BLUE-PURPLE: BRAIN AND INTUITION
WHITE: CLEANSING AND CLARITY
BROWN: ELIMINATION AND GROUNDING
Before we dive into the rainbow, write a few words HERE about the colors you are most
drawn to and where you have them in your environment…
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YOUR PERSONAL GOAL
I’ve found that to really achieve meaningful, lasting change, you need to start by
setting an intention. Spend a few moments thinking about your reasons for wanting to
do this program.
Once you’ve thought about your reasons for doing the program, ask yourself: What is
your personal goal? In other words, what would you specically like to achieve as a
result of this 21-day journey to eat more colorful foods?
Make this goal simple and specic.
Here are some ideas to get you thinking:
> Start eating the rainbow of foods every day
> Introduce more variety and get out of food ruts
> Try new foods that have health benets
> Explore ideas about food preparation
What is your personal goal? Write it here and write it in other places, too, like a
sticky note on your refrigerator or bathroom mirror. And don’t forget to tell your friends
and family about it, too!
My personal goal is:
8
PREPARATION IN THE HOME
It’s essential that you have what you need on hand to be successful with changing your
food intake.
Here are some ideas to get you on track with being more prepared:
> Go shopping every 2-3 days
> Clean out your refrigerator every week before garbage day
> Make a list of what you need so your time in the store is well spent
> Keep your tool kit visible and handy in the kitchen so you have what you need
> Aim for organic food when possible
> Ask your supermarket where you can nd seasonal and local produce
Make a list of some of the steps you will be taking to get prepared:
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Properties of
Red Foods
Anti-inammatory
Immune-supporting
Antioxidant- and carotenoid-rich
Questions for you
to journal on:
Do you feel fatigued after meals?
Do you get headaches throughout
the day or after mealtimes?
Does your skin respond with
ushing or rashes after having a
big meal?
Red
10
Today’s Action Step:
Eat at least one red food
DAY 1:
Which red foods did you have today?
How did your body feel after eating red foods?
Red
11
DAY 2
Today’s Action Step:
Observe your body for causes
and patterns of inammation
Where do you notice that your body might be inamed (redness, pain, heat,
swelling, or lack of function)?
What causes your body to be inamed?
Red
12
DAY 3
Today’s Action Step:
Make a smoothie with red foods
Red
What kind of red foods smoothie did you create? What did you put in it,
how did it taste, and how did your body feel after drinking it?
13
Properties of
Orange Foods
Rich in beta-carotene and
beta-cryptoxanthin
Warming
Endocrine-regulating
Questions for you
to journal on:
Do you feel ‘warmed up’ to orange?
What is the color orange in
your life?
How do your emotions connect to
your eating?
Orange
14
DAY 4
Today’s Action Step:
Eat at least one orange food
What types of orange foods did you have today?
How did your body feel after eating orange foods?
Orange
15
DAY 5
Today’s Action Step:
Try a cooked orange food, such
as sweet potato or steamed
carrots
How often are you eating foods raw? Which foods do you tend to eat raw?
How often do you eat cooked foods? How do you cook your foods? With a
microwave, stovetop, oven? With oil or water?
Make a list of all the fats and oils you have in your kitchen:
Orange
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Today’s Action Step:
Prepare a stir-fry using orange
foods
DAY 6
Describe the stir-fry that you created using orange foods: what did you put
in it, how did it taste, and how did your body feel after eating it?
Orange
17
Properties of Yellow
Foods
Digestion-supporting
Microbiome-building
Fiber-rich
Questions for you
to journal on:
Do you feel the warming, digestive
support of yellow?
Does yellow make you feel happier?
Cheerier?
Do you feel more drawn to yellow
foods during specic seasons, such
as fall or summer?
Yellow
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Today’s Action Step:
Eat at least one yellow food
DAY 7
Which yellow foods did you eat today?
How did your body feel after eating yellow foods?
Yellow
19
DAY 8
Today’s Action Step:
Make a warm yellow beverage
of lemon, ginger, or chamomile
What type of yellow teas did you try today?
How does warm tea feel in your belly?
Yellow
20
DAY 9
Today’s Action Step:
Create a meal with yellow
spices - ginger, mustard powder,
turmeric, or garlic powder
Make a list of the spices in your kitchen:
Which spices do you commonly use?
Yellow
21
Green
Properties of
Green Foods
Cardiovascular-supportive
Rich in vitamin K, folate,
magnesium, potassium, and
naturally-occurring nitrates
Bitter taste supportive of
digestion/gallbladder function
Questions for you
to journal on:
What is your connection to green?
What bitter foods do you enjoy?
What does ‘heart healthy’ mean to
you? Physically? Emotionally?
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DAY 10
Today’s Action Step:
Eat at least one green food
Which green foods did you have today?
How did your body feel after eating green foods?
Green
23
DAY 11
Today’s Action Step:
Try a bitter green food - arugula,
beet greens, chard, green tea, or
dandelion greens
Which bitter foods do you enjoy eating?
Which bitter foods did you focus on today? How did your body feel after
eating those bitter foods?
Green
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DAY 12
Today’s Action Step:
Incorporate extra-virgin olive oil
or avocado to your green meals
What is your favorite way to have an avocado? By itself? In a salad? With a
meal?
Were you able to use olive oil in your food preparation today?
If you typically prepare food with a different type of oil, what did you notice
when you were using olive oil today?
Green
25
Properties of
Blue-Purple Foods
Supportive of brain health
Helps with memory, learning,
and mood
Rich in polyphenols
Questions for you
to journal on:
What do you notice about your
food changing your mood?
What is your most precious
memory?
What is a new subject or skill
you’d like to learn?
Blue-Purple
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DAY 13
Today’s Action Step:
Eat at least one blue-purple food
Which blue-purple foods did you have today?
How did your body feel after eating blue-purple foods?
Blue-Purple
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DAY 14
Today’s Action Step:
Try to consume at least one
serving of blueberries
Were you able to have blueberries today?
What are some favorite ways you like to bring blueberries into your day? As
a snack? In a meal? Frozen in a smoothie?
Blue-Purple
28
DAY 15
Today’s Action Step:
Find and eat a purple food that
isn’t typically purple
What special “purple” food were you able to nd and eat today?
Name a time when YOU felt special:
Blue-Purple
29
Properties of
White Foods
Cleansing
Sweet and healthy
Clarifying and purifying
Questions for you
to journal on:
What is your relationship with
sweet foods?
What types of foods or activities
make you feel clear and pure?
How can the color white be a ‘blank
slate’ or provide a reset for you?
White
30
DAY 16
Today’s Action Step:
Eat at least one white food
Which white foods did you eat today? Was it difcult to nd ‘healthy’ white
foods?
How did your body feel after eating healthy white foods?
White
31
DAY 17
Today’s Action Step:
Consume at least one white
inside food (i.e. an apple or a
pear)
Were you able to eat an apple or pear or other white-eshed food today?
If so, how did it taste? How did it feel in your body?
White
32
DAY 18
Today’s Action Step:
Enjoy a sweet white food (i.e.
stevia or monk fruit sweeteners,
apples, ripe bananas or
applesauce)
Which sweeteners do you normally eat?
What are some sweeteners you’d like to try?
What is your relationship with ‘sweetness’?
White
33
Properties of
Brown and Tan Foods
Rich in insoluble ber to create
movement and elimination
from the gut
Abundant in soluble ber to slow
the release of sugar into the body
Dense, heavy with nutrition or
can also be nutrient poor due
to overcooking
Questions for you
to journal on:
What is your association with the
colors brown and tan?
What methods do you typically use
to cook your food?
How does your digestion feel
today versus the beginning of this
journey?
Brown/Tan
34
DAY 19
Today’s Action Step:
Eat at least one healthy brown/
tan food
Which brown/tan foods did you eat today?
Which brown/tan foods do you have in your kitchen?
Brown/Tan
35
Today’s Action Step:
Cook a meal on slow, low
heat, such as a brown and rich
mushroom soup
DAY 20
Do you tend to eat grilled, fried or broiled foods?
Were you able to do some raw food or food cooked through low and slow
cooking today?
Were you more aware of your cooking methods after learning about
high-heat cooking?
Brown/Tan
36
Today’s Action Step:
Honor your gut by evaluating
your ber and water intake
DAY 21
How often do you have a bowel movement? What are your bowel
movements typically like?
How much water are you drinking per day?
Brown/Tan
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Let’s take a few minutes to revisit your intention. Write it down here:
Do you feel as though you were able to deliver on your intention through
this 21-day journey? Why or why not?
What are three things you’ve learned:
What is one action to take into your every day:
Remember, small steps can be signicant and have a ripple effect into your health!
Thanks for being part of this rainbow journey!
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Programs include:
21 DAYS OF CREATIVITY TO CHANGE YOUR LIFE
A 21-day online course designed to help you embrace creativity in every area and
achieve the best health of your life through fun, fullling, creative expression–plus learn
strategies to break out of creative ruts.
21 DAY ONLINE SELF-DIRECTED WHOLE DETOX™
A self-directed, online program to guide you through Dr. Deanna Minich’s
transformational Whole Detox, a personalized program to break through barriers in
every area of your life.
NOURISH YOUR WHOLE SELF
A 56-day online daily practice for developing a deeper connection to eating and living.
Daily emails with inspirational images, afrmation and activities help you nourish your
whole self.
Visit www.foodandspirit.com to learn more or for the latest program listing.
Online programs and in-person workshops for personal enrichment and
inner transformation created and led by Dr. Deanna Minich.
Learn how to nourish your body through food, movement, new thought
patterns, and emotional expression, while breaking through conicts and
creative blocks, and improving your relationships with your community,
your family, and yourself.
®
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Stay Connected!
NOURISH YOUR WHOLE SELF COMMUNITY
Join Dr. Deanna’s Nourish Your Whole Self Community Facebook group to connect with her and others
interested in a whole-food, whole-body, whole-life approach to healing using the full-spectrum of color and
the seven systems of health.
NOURISH YOUR WHOLE SELF CARDS
A 56-card deck and accompanying booklet guide to your relationship with food through the 7 aspects of
you—the Root, Flow, Fire, Love, Truth, Insight, and Spirit. Each aspect is represented by 7 inspirational
images together with a healing afrmation. Enjoy choosing a card as often as you like, take them with you
for meals throughout the day or just pick one a day to focus on for whole-self nourishment!
BOOKS BY DR. DEANNA MINICH
The Rainbow Diet: Unlock the Ancient Secrets to Health Through Foods and Supplements
Whole Detox: A 21-Day Personalized Program to Break Through Barriers in Every Area of Your Life
Chakra Foods for Optimum Health: A Guide to the Foods that Can Improve Your Energy, Inspire Creative
Changes, Open Your Heart, and Heal Body, Mind, and Spirit
Quantum Healing: An A-Z Self-Healing Guide for Over 100 Common Ailments
Quantum Supplements: A Total Health and Wellness Makeover with Vitamins, Minerals, and Herbs
An A-Z Guide to Food Additives: Never Eat What You Can’t Pronounce
www.deannaminich.com
www.foodandspirit.com
www.whole-detox.com
