you feel when you eat, you ll naturally find a macronutrient balance that your body needs to live a SuperLife.

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1 Color -- or the hue of a food - is a reliable indicator of high-nutrient, high polyphenol, and high antioxidant content. We need to get some of every shade: blue, green, orange, pink, purple, red, yellow, and even white. In fact, even the white/tan/brown category, while easy to overlook, does have its own unique health benefits too. So eat your colors -- ALL your colors! Focusing on a wide variety of colors helps you step away from focusing on the macronutrients in foods (fats, carbs, and protein). It is crazy to me how many diets will zero in on just one macronutrient low carb (Atkins), high protein (The Dukan Diet, Paleo) high fat (Bulletproof / Ketogenic diet) Food quality and variety is so much more important! Skip the tunnel vision and focus on fueling your unique body! If you re listening to how you feel when you eat, you ll naturally find a macronutrient balance that your body needs to live a SuperLife. Color is an easy way to create variety in your diet, which is a pillar of health. Travel the world and you will see other cultures eating so much variety. It was and still is absolutely inspiring to me to see the diversity or food staples in countries around the world. Variety gives your body an explosion of nutrient-dense foods! When you give your body amazing food, it naturally detoxes itself, changes your body s gut flora, allows for elimination, and helps you feel better!

2 One of the main reasons to paint your diet with a broad palette is the irreplaceable nutritional support this gives your body. Nothing replaces it! When you eat the exact same foods each day, you re getting the same amount of concentrated nutrients from them. If doesn t matter how healthy the foods are individually, this approach could lead to nutrient overload from one food, and deprivation of key nutrients that you would get from other foods. Even taking a good multivitamin won t give you the same variation benefits that your body will receive from a wide variety of foods. 'PAINT' WITH DIFFERENT COLORS: Think about how your food looks together on the plate. Is everything beige? What colors can you put on your plate? The phrase Eat the rainbow is full of wisdom and vitamins! MIX UP FLAVORS AND INGREDIENTS: The same exact foods will taste completely different when you mix up the combinations and add in new seasonings and spices. When you combine sweet, sour and salty tastes, you ll feel more satiated. If you always have spinach in your salads, chose kale or red lettuce instead. COMBINE TEXTURES: A plate full of soft foods has no textural variety! Combine crunchy foods with softer foods for satisfying mixtures. Keep every bite an adventure. When you are willing to create the habit of colorful food exploration, you holistically support your body s health and your taste buds are never be bored. You ll get a wide range of phytonutrients (also known as phytochemicals). There are tens of thousands of these active plant chemicals, each with a unique impact on your body that protects from diseases, enhance immunity, provide potent anti-inflammatory and antioxidant boosts, repair DNA, burn fat, provide anti-aging support and more. New research just continues to show more and more how important they are. Forget the fad-filled macronutrient diets and load up your body with essential vitamins and minerals that are the true superstars of energy, health, healing, weight loss, and strength! Here are the major color categories and some of the amazing phytonutrients they give your body. A recent study showed most American adults don t get enough of these important nutrients. In each section, I include the percentage of American adults that do NOT eat enough! You won t be one of them if you upgrade your nutrition with the SuperLife 10-Day Program which focuses on a eating color and rich variety!

3 R E D Lycopene Carotenoids Ellagic Acid Quercetin Hesperidin Anthocyanins 74% of American enough red foods! Supports urinary tract, prostate, and DNA health Protects against heart disease and cancer Apples Beans (Red) Beets Bell Peppers Blood Oranges Cherries Chili Peppers Cranberries Goji Berries Grapes (Red) Grapefruit (Red/Pink) Lettuce (Red) Pears (Red) Pomegranates Potatoes (Red) Radicchio Radishes Raspberries Rhubarb Strawberries Tomatoes Turnips (Red) Watermelon

4 O R A N G E Alpha-carotene Beta-carotene Beta-cryptoxanthin 80% of American enough orange foods! Supports eye health Builds healthy immune function Overall health, growth, and development Apricots Cantaloupes Carrots Citrus (Oranges, Tangerines) Eggs (organic and free-range, yolks uncooked) Mangoes Nectarines Orange peppers Papayas Pumpkins Squash Sweet potatoes Yams

5 Lutein Zeaxanthin 80% of American enough yellow foods! Supports retinal and overall eye health Apples (Yellow) Bananas Beets (Yellow) Butter (organic & grass fed) Carrots (Yellow) Chickpeas Corn Figs (Yellow) Golden Kiwifruit Gooseberries Grapefruit Lemons Pineapples Peaches Pears Peppers (Yellow) Persimmons Potatoes (Yellow) Rutabaga Spices such as ginger, saffron, curcumin, turmeric Squash Tomatoes (Yellow) Turnips (Yellow) Watermelon (Yellow) Winter Squash (Yellow)

6 G R E E N Sulforaphane Chlorophyll Indoles Lutein EGCG (epigallocatechin) Isothiocyanate Isoflavones 69% of American enough green foods! Supports artery function, eye health, liver function, and the health of your cells -- and we know how important cellular heath is! Promotes gum health and wound healing Keeps bones and teeth strong Apples (Green) Artichokes Arugula Asparagus Avocadoes Beans (Green) Broccoli Broccoli Flower Broccolini Brussels Sprouts Cabbage (Chinese) Cabbage (Green) Celery Chayote Squash Cucumber Edamame Endive Grapes (Green) Honeydew Kale Kiwi Fruit Leafy Greens Leeks Lettuce Limes Okra Onions (Green) Peas (Green) Peppers (Green) Snow Peas Spinach Sprouted grasses and algae Sprouts (many variations) Sugar Snap Peas Watercress Wild Greens (dandelion, Lion s Mane) Zucchini

7 BLUE/VIOLET Resveratrol Flavonoids Anthocyanins 75% of American enough blue/purple foods! Supports brain, bone, heart, and artery health Boosts memory Protects against cancer Counters aging Asparagus (Purple) Beets Belgian Endive (Purple) Black Currants Blackberries Blueberries Cabbage (Purple) Carrots (Purple) Concord Grapes Corn (Blue) Elderberries Eggplant Figs (Purple) Olives (Black) Peppers (Purple) Plums Potatoes (Purple) Shallots (Purple) Turnips Yams (Purple)

8 You might not think of this range of colors as being part of the eat the rainbow mentality of a variety-filled diet, but even foods with these colors have incredible health benefits that you should eat frequently! Allicin Sulfides Anthoxanthins Anticancer and antiinflammatory. Also supports the immune system, and helps lower blood pressure and high cholesterol Bananas Cacao Cauliflower Corn (White) Dates Garlic Horseradish Jerusalem Artichokes Jicama Kohlrabi Mushrooms Nectarines (White) Onions Parsnips Peaches (White) Pears (Brown) Potatoes (White) Scallions Shallots Turnips (White)