5 Colors A Day to Better Health
Your guide to being fit, focused, faithful & financially secure...
Your guide to being fit, focused, faithful & financially secure...
Dr. Releford is founder and CEO of The Releford Foot and Ankle Institute in Inglewood, California. The Releford Institute serves to effectively decrease the diabetes-related amputation rate in Los Angeles.
Dr. Bill Releford is recognized both domestically and internationally as a leader in the field of amputation prevention and wound care. A graduate of the Temple School of Podiatric Medicine in Philadelphia, he began his practice in 1990 when he established the Diabetic Foot Institute, a facility dedicated to reducing the unacceptably high number of diabetes-related amputations in high-risk populations.
Most of us have heard that eating a diet rich in fruits and vegetables is essential to good health. We can all remember our mothers telling us to eat our vegetables, even if we didn’t like them, not realizing how much wisdom was behind her admonishment.
Your health is perhaps the most undervalued asset you possess. Your ability to create, plan, and execute the dream of a lifetime is intricately tied to the “quintessential asset”— your health.
Nothing is more fascinating than to see the benefits of a healthy lifestyle, especially when I encounter a patient that is 90 or 100 years old, living a vibrant, active, and healthy life. One patient of mine, in particular, stands out.
Now more than ever, the consumption of high-quality food is essential to our productivity and survival. The food we eat consists of carbohydrates, proteins, fats, vitamins, water, and nutrients that nourish us, aid growth, and supply our bodies with the energy needed to carryout our daily activities.
Not long ago, my daughters and I went to a local amusement park for an afternoon of fun and games. While there I noticed something that was incredibly startling to me—entire families that were either overweight or obese; from the momma to the daddy, all the way down to the baby in the buggy. I thought, Is this the future of America and its people? How will we compete in an intensely competitive global economy if most of our people are obese or overweight?
The unprecedented emergence of the coronavirus (COVID-19)pandemic in early 2020 was an event of enormous proportions that has changed the way we work, live, and eat for all time.
The 5 Colors a Day to Better Health Program is superior and can stand up to those products in every way. By following the 5 Colors Program you can expect to have great sex on demand—not wait for 30 minutes or several hours for a pill’s effectiveness to kick in. And the greatest part of the 5Colors Program is that it is all-natural—a diet rich in vegetables and fruits, combined with a regular exercise program.
Enjoyment of food is one of the great pleasures of life. In this chapter, I have compiled delicious and healthy recipes that reflect the spirit of the5 Colors a Day to Better Health Program.
Being truly healthy is three dimensional because it rests on the state of the mind, body, and spirit. Achieving a balance between all three aspects will allow us to live healthier, happier, and more productive lives .For example, taking care of the mind can help lower stress, improve critical thinking, and improve the mood.
While scientists all over the world work hard to develop a vaccine for COVID-19, many health authorities, including the CDC and World Health Organization, are harping on the need to strengthen our immune systems as the best form of defense against severe symptoms of the virus. Note that having a sound immune system won’t prevent you from contracting the virus; however, maintaining an optimal state of health can help you recover from the symptoms much faster if you do catch it.
Over the past two decades of blowing the whistle about escalating amputation rates and advocating healthier lifestyles, my patients have had questions about food and the impact choices can have on their health. Here are some of the most common questions I receive:
I believe that when one is pursuing the road to greater health and vitality, the support, encouragement, and kind words of friends, family and loved ones can make all the difference between success and failure. In this chapter, I want to share some inspiring testimonials from people who have lived the 5 Colors a Day to Better Health philosophy and feel that it has been contributory to their success and enjoyment of life.
By using Dr. Releford’s 5 Colors System, it’s been easy for me to eat a colorful palette of fruits and vegetables on a regular basis. In a way, this is like fruits and veggies for dummies. Thank you Dr. Releford for this wonderful system!
I’ve been struggling with my weight for many years and finally, I have found an easy-to-follow system so I can live a better and more productive life. I have finally eliminated fast foods and I am so proud of myself for eating “5 Colors a Day.”
Prior to reading Dr. Releford’s 5 Colors a Day to Better Health, I have honestly hardly eaten any fruits and vegetables. However, since I started incorporating them into my diet, I honestly have more energy and my sexual life has improved tremendously! Thank you Dr. Releford for this life-changing formula!
A wide range of nutritional advantages can be obtained by including pumpkins in your diet. While being high in fiber, vitamins, and minerals that might benefit your general health and well-being, this versatile vegetable is low in calories. Pumpkins are a tasty and wholesome complement to any dinner, whether you roast, purée, or bake them into your preferred recipes.
Pomegranate is a sweet, tart fruit often identified by its thick, red skin. Although the skin of this fruit is not edible, it houses several juicy seeds that you can eat plain or integrate into various other meals.
Lychee is known for its sweet flavor, which makes them a great addition to ice cream, wine, and processed juices. Besides being widely known for its amazing taste, it offers several other benefits.
A refreshing watermelon fruit is not just a tasty addition to your plate. This delicious fruit comes with several benefits for your long-term and short-term health. To enjoy watermelon at its best, you need to eat it right after cutting.
Papaya, also known as pawpaw or papaw, is widely known for its sweet taste and vibrant color. However, not many are aware of the numerous benefits that come with consuming this fruit.
Fish is healthy and high in protein, making it a great addition to your diet. Also, it supplies omega-3 fatty acids, essential fats that the body cannot produce on its own. Eating fish allows you to get enough omega-3 fatty acids and other essential nutrients for cardiovascular health.
Kiwifruit, also known as kiwi, is a berry fruit that packs flavor and is loaded with vitamins and other powerful compounds. In addition to its taste kiwi has come to be highly touted for its impressive health benefits.
Unlike many other fruits, which are high in carbs, coconut has mostly fat. Much of the fat in the fruit comes in the form of medium-chain triglycerides. The body metabolizes medium-chain triglycerides much differently from other types of fat.
There is some controversy regarding the link between high-sodium diets and heart disease. Some studies show that high sodium intake causes a rise in blood pressure and the stiffening of blood vessels.
Manganese is a trace mineral that helps the body activate enzymes and also required for various bodily processes such as regulation of sugar, bone development , nutrient metabolism & in maintaining good thyroid health.
The best way to keep away from bad fats is by reading the labels. The Nutrition Facts panel contains all the information you need about a food product’s content, including fat. Look out for foods that are low in saturated and trans fat.
When it comes to diet, one size doesn't fit all. The ideal diet is influenced by various factors, including personal preference, health, and age. Before adopting a vegan diet, seek professional guidance regarding its benefits and repercussions on your health.
It’s no secret that citrus fruits such as tangerines are beneficial thanks to their high vitamin C content and tangerine comes with its fair share of health benefits. Tangerines are super low in carbs, in comparison to other fruits which makes them easy to incorporate into your diet.
While lemons might not be the most delicious fruit, they are still favored by many people looking to add flavor to food. Lemons give flavor to baked goods, drinks, and even desserts.
Olives are considered a good choice for many and their numerous health benefits offer more reasons to include them in your diet. However, excess consumption of the processed form of the stone fruit contributes to your salt intake due to their packaging liquid.
Nutrition plays a key role in muscle recovery. Although your overall diet matters the most, you may add these fruits and vegetables to speed up recovery and reduce soreness after workouts. Don’t also forget to get enough sleep after a tough day.
A high-carb diet means that the majority of your calories come from carbs. It has several benefits but comes with repercussions like other extreme diets. If you decide to go with a high-carb diet, speak to your physician or dietician to create a plan that minimizes the health risks.
Honeydew melon, or honey melon, is a winter melon fruit characterized by its oval shape. The tasty flesh of this fruit is usually green, while the inner layer maintains a yellow tone.
Diabetes is a life-changing condition that may lead to several other severe health complications. Therefore, early diagnosis and proper blood sugar management are required to stay atop the disease.
Fruits and vegetables are essential components of a healthy diet, and they also support weight loss and maintenance. Combine these tasty foods with physical activity, and the result will be evident in no time.
Lemongrass is super healthy and easily accessible. You can mince or pound the plant and add it as flavoring to various foods. While you may want to increase your intake of this herb to harness its benefits, ensure that you do not use it in excess.
Focus on making the small changes in your diet like the ones listed here. Also, don’t forget to exercise and reduce stress because eating right is just one part of a healthy lifestyle.
B vitamins deficiency is a gateway to many critical health conditions. Before taking supplements, however, aim to get the required portion of vitamin B complex from your diet.
Vitamin C, also known as ascorbic acid, is an important water-soluble vitamin that is essential for various bodily functions. This super vitamin is found in many foods but is most abundant in fruits and vegetables.
Vitamin K isn’t just one nutrient but a group of compounds. The most useful parts of these compounds are the K1 and K2 vitamins. K1 can be obtained from leafy greens and other vegetables, while K2 can be gotten from meat, cheese, and egg.
Tomatoes may look small, but their health benefits are numerous and undeniable. There are several ways to integrate tomatoes into your diet, including fresh, dried, sauce, or even as paste.
Purple colored food come with several health benefits, many purple colored foods promote calmness and improve your mood.
Orange-colored foods tend to contain beta carotene and xanthophylls, which are vital phytonutrients for the body. With these foods, your options are also not limited as there are orange fruits, vegetables, and legumes.
blue-colored foods offer many nutritional benefits beyond their fantastic taste. Although these foods are not common, they can significantly enhance your diet when they are naturally occurring.
Yellow colored foods are rich in flavonoids and carotenoids, which work as antioxidants to fight diseases and prevent free radical damage. Feel free to enjoy any of the listed fruits and vegetable, explore the nutrient-rich yellow food options.
Eating green-color foods has several health benefits for people of all ages, and the great thing is you don’t have to repeat the same options. Follow to find out new ways to improve your diet
Red foods are an important part of maintaining a healthy diet, so it’s important to include them in your meal daily. If you’re eating red vegetables, be sure to digest them with their skins to get the full nutrients.
Diet changes have a major impact on the reproduction ability of both men and women. The food you eat impacts your blood flow, hormones, and overall health, which are all essential criteria for reproduction.
Hyperglycemia is a medical term for high blood glucose. It is usually caused by low insulin levels or when your body fails to use insulin properly.
A high protein intake can enhance weight gain and contribute to muscle growth while supporting overall health. Let’s discuss some effective methods of boosting your protein intake.
Passion fruit has a healthful nutrition profile. It contains key nutrients such as Vitamin A, and Vitamin C. Both are antioxidants that boost the immune system, promote vision, and improve skin health. The purple fruit contains beta carotene and polyphenols.
Plums are nutrient-rich fruits that contain various health-promoting antioxidants, vitamins, and minerals. They are low in calories and contain no saturated fats. These juicy fruits are also rich in dietary fiber.
Experts in the cooking arena believe fruits are sweet and vegetables are savory. Fruits and vegetables are both valuable in any diet as they are both filled with vitamins, minerals, fiber, and antioxidants.
Nutritional status and food intake have an impact on the severity of high blood pressure. Excessive salt and high cholesterol intake predispose to hypertension or high blood pressure. In this article, we discuss how salt and cholesterol affect blood pressure and tips to reduce salt and cholesterol intake through diet.
Papaya is a nutrient-dense tropical fruit consumed in various parts of the world. It is used in a variety of dishes, salads, and smoothies. Papaya is an excellent source of B vitamins, Vitamin E, K, and C.
This vegetable is packed with health-promoting compounds that provide both nutritional and health benefits. Bok choy is rich in essential vitamins, minerals, and antioxidants. It also contains a good amount of dietary fiber while being free of cholesterol.
Pineapple is the edible fruit of the Ananas Comosus plant. This tropical fruit belongs to the Bromeliaceae family and it is formed by a collation of flowers, each with its own eye.
The post-workout soreness you feel happens when there are microscopic tears in your muscles, a result of your intense workout. Those fibers rebuild themselves to give your muscle strength and mass or “big gains.”
To achieve a healthy life, balance is required. Each type of food provides a unique mix of nutrients. By eating a wide variety of foods high in nutrients and beneficial plant compounds, your body can obtain the right amount of calories and nutrition
Kiwifruit or kiwi as it is commonly called is a nutrient-dense fruit that is grown and eaten in various parts of the world. Although New Zealand is popular for cultivating kiwis, the fruit originated in eastern China.
A healthy heart is vital to overall good health. Your heart is charged with the most important tasks: pumping blood into your circulatory system and nourishing your organs and tissues.
Raspberries are small, bright-colored fruits that belong to the rose family. Although popularly regarded as berries, they are actually aggregate fruits that evolve from a single flower with multiple ovaries.
The brain is the most vital organ in the body. As the center of the nervous system, it coordinates all the functions of the body and controls vital organs.
Your diet can influence your health significantly. Research has shown that a poor diet is a key factor that can increase a person’s cancer risk.
Dietary supplements are vitamins, herbs, minerals, enzymes, or amino acids in the form of tablets, soft gels, powders, capsules, gelcaps, and liquids.
Blood pressure is referred to as the rate at which your blood pushes against your arteries. Blood pressure varies throughout the day, however, there can be complications when it rises and falls from one extreme to the other.
Feeling stressed or anxious once in a while is normal. However, when you experience stress along with other similar symptoms for a prolonged period, you may be dealing with anxiety.
Flavonoids are natural compounds found in plant foods. They are classified under phytochemicals and are one of the most studied groups of phytonutrients.
According to recent research, the United States has the ninth world's largest proportion of overweight and obese persons. This problem has a detrimental impact on the youth as well. Between the years 2017 and 2018, the obesity rate among American youth aged 2-19 years was about 19.3%.
Your health is the most valuable asset you possess. Your wellbeing is inextricably linked to your ability to curate, plan, and accomplish your life goals.
Eating a healthy diet doesn’t have to be unpalatable and bland. Rather, healthy meals should be delicious, colorful, and full of savory nutrients. Meals composed of fruits and vegetables can serve as healthy substitutes for the fatty comfort food that most people crave.
When we consume plant foods, we do not only get nutrients such as carbohydrates, protein, and vitamins, we also benefit from their natural chemicals known as phytonutrients or phytochemicals.
The rage about colorful meal preparation isn’t all about “aesthetics.” There is a proven link between the color and antioxidant properties of fruits and vegetables.
Calories are basic units of energy obtained by consuming food. In a nutritional sense, all types of food contain calories, apart from foods that have been engineered to be calorie-free.
Aside from coronavirus, we are exposed to harmful germs every day. However, our immune system acts as a defense when these harmful microorganisms invade our bodies.
A healthy diet is important for the proper function of your organs including your skin. Perhaps, if the beauty industry emphasizes the importance of eating healthy, we might rely less on skincare products to give radiant skin.
The strong spicy aroma of ginger comes from the ketones present in it, especially the gingerols. The oleoresin (oily resin) from the roots of the spice contains many bioactive components.
Allicin is the major bioactive compound present in garlic extract. It is also what gives the herb its distinct smell and taste. When a fresh clove of garlic is crushed or chopped, an enzyme called alliinase is activated.
Beet is one of the healthiest veggies because of its low-fat content and its unique combination of essential vitamins, minerals, and powerful antioxidants. Beetroot also contains Betalains, a class of red and yellow indole-derived water-soluble pigments.
Leeks are alliums, the same family of vegetables that garlic, chives, scallions, and onions are classified under. Although they are one of the less popular alliums, leeks are very nutritious vegetables and they make a delicious addition to meals.
For centuries, plant foods have provided humans with both basic nutrition and nutraceutical benefits. However, not until recently did studies firmly prove the nutritional and disease-fighting benefits of eating fruits and vegetables.
Citrus fruits are some of the most popular fruits in the world. They belong to the genus Citrus of the Rutaceae family. These fruits come in a variety of colors, shapes, and sizes.
Aside from being a delicacy, cherries are packed with vitamins, minerals, and fiber. All of these nutrients have various health benefits. Let’s take a look at why cherries are good for you as well as the benefits of adding these ruby-red summer fruits to your plant-based diets.
Most people believe that all sugar is bad sugar. Well, this is far from the truth! What should be avoided is added sugar that is put in foods such as cookies and candy for sweetening.
Processed food is generally considered to be any food item that has gone through a series of mechanical or chemical operations to alter it from its natural state or preserve it.
Brussels sprouts belong to the Brassicaceae vegetable family. They are closely related to collard greens, cauliflower, and kale. They resemble mini cabbages and boast high levels of many nutrients which provide numerous health benefits of plant based diets.
Blueberries are natural, easy-to-find fruits that help ward off loads of diseases and conditions – it is no wonder they are considered a superfood. Integrating fruits and vegetables into the diet has an undeniable effect on your mood and well-being.
Broccoli is a green cruciferous vegetable that belongs to the Brassicaceae family. It resembles a miniature tree and is closely related to Brussels sprouts, cauliflower, kale, and cabbage. Broccoli has numerous nutrients and benefits of a plant based diet.
There is a close connection between metabolism and the aging process. As we grow older, our metabolism slows down and it becomes easier to put on excess weight.
Eating nutrient-poor, high-caloric, and highly processed foods is often the cause of poor health. Conversely, integrating a large variety of vegetables and fruits into the diet helps maintain a robust immune system.
Apricots – also called Armenian plums – are fruits with a ton of nutritional benefits. These yellow roundish fruits taste and look like smaller versions of peaches but with the tartness of purple plums.
Apples are mainly composed of carbs and water. They are loaded with important nutrients and benefits of plant based diets, including fiber, vitamins, minerals, and antioxidants. Apples are also low in sodium, fat, and cholesterol.
Collard greens are a staple of American cuisine and barbecues. These colorful greens belong to the same family as kale, broccoli, cabbage, and bok choy.
Evidence-based research shows that Asparagus is one of the healthiest vegetables in the world, ranking 10th out of 14. Asparagus is a popular vegetable in many parts of the world.
Good health is the quintessential asset in an individual’s life, and it takes a combination of factors to maintain it. Studies have revealed that one of these factors is eating the full rainbow of colors in a diet that is heavy on fruits and vegetables.
According to the Council for Responsible nutrition, our bodies depend on vitamins, minerals, and other nutrients for a healthy immune system. Yet we may not always get all these nutrients from food alone.
Cardiovascular disease is a leading cause of death globally and accounts for 1 in 4 of all total deaths in the United States. This statistic far exceeds the annual deaths caused by all types of cancers
Recent studies show there’s a strong correlation between what we eat and our overall sex health. A healthy libido is directly linked to great physical and emotional health.
Our bodies are constantly exposed to harmful microbes such as viruses and bacteria. The immune system keeps us safe from such disease-causing microorganisms – it’s the body’s defense against foreign bodies.