Category: Blog

5 Immunity Boosting Foods To Avoid Colds

It’s that time of year again where it seems like everywhere you turn, people are coughing and sneezing. Coming down with a cold or catching the flu is no fun and can set you back in your already busy schedule. Frequently washing your hands, disinfecting shared surfaces, and limiting contact with people you know are sick can help keep you healthy. For added immune system protection, you should take a holistic approach – healing yourself from the inside out. Certain foods, and diets like the Rainbow Diet can strengthen your immune system to prevent you from catching colds or the flu. Here are some of the best foods to stay healthy this cold/flu season. 

Citrus fruits  

Vitamin C is a go-to supplement that many people reach for when they feel like they’re coming down with something – and for a good reason. It can help increase the production of white blood cells, which helps ward off infections. Citrus fruits are chock full of vitamin C and are easy to add to your diet. To stop a cold in its track and prevent getting sick altogether, try eating more oranges, clementines, and grapefruit. Rainbow tip: Order a glass of OJ with your breakfast or ask your server to bring you a few lemon slices to add to your water.

Garlic

Garlic is more than just a pungent, flavorful herb. For centuries, people have used garlic for healing purposes. The sulfur-containing compounds in garlic can help your white blood cells fight off viruses. Garlic also has powerful antibacterial properties, which further help keep your immune system strong. Rainbow tip: We use garlic to season many of our dishes. Ask your server to recommend a few options for you to order.

Sweet Potatoes

These tasty tubers are loaded with beta carotene, which turns into vitamin A. Vitamin A is one of the best things you can consume for strengthening the immune system and preventing sickness. Sweet potatoes also contain vitamin C, which we already know is a potent immunity booster. Rainbow tip: Order our Ultimate Latkes or Sweet Potato Burrito to get your daily fill of vitamins A and C.

Ginger

Ginger is another well-known medicinal food. A great anti-inflammatory, ginger can reduce the swelling and irritation of a sore throat. The vitamins in ginger, including iron, zinc, magnesium, and calcium, are also effective at combating cold and flu symptoms. Rainbow tip: Try our house-made ginger ale.

Chicken

There’s a legitimate reason for why many of us want a bowl of chicken soup when we’re feeling under the weather. The vitamin B-6 in chicken helps your body generate new red blood cells, which help keep your system in fighting shape during cold and flu season. Additionally, chicken bone broth is beneficial for gut health. Many doctors believe that a healthy gut is the foundation for a robust immune system – so all the more reason to eat more chicken soup! Rainbow tip: Order our Mandarin Salad with grilled chicken to load up on vitamins C and B-6.

At Rainbow Restaurant, our goal is to serve our customers food that nourishes the body while satisfying cravings. You’ll find that our menu has delicious meals made with healthy ingredients. If you’re looking for a spot to grab a bite to eat where you can know that you’re fueling your body with the vitamins and minerals it needs to stay healthy, you’ve found the right place.

Five Superfoods for Your Diet

It’s no secret that our diets play a major role in our health, and that some foods are more nutritious than others.  In fact, some foods are so superior that they’re referred to as superfoods. What makes them super? The fact that they’re chock-full of some of the best vitamins, minerals, and proteins.  You may think that only a small group of foods are worthy of the superfood title, but there are actually many to eat and choose from. With that said, here are five of our favorites that you should be eating as often as possible.

Spinach

Popeye was onto something.  Spinach tops our list because it’s one of the most nutrient-dense foods, with Vitamins A, K1, C, and B6, as well as iron, folic acid, and calcium – just to name a few.  Additionally, it’s a bountiful source of antioxidants. If you didn’t know, antioxidants attack free radicals in the body which can help slow down the aging process as well as ward off cancers.  Many of us don’t get enough magnesium and potassium in our diets, and spinach has these minerals as well. Spinach isn’t just for salad and dip. You can find it in several of our dishes, including our Tempeh Sauté, Green Eggs & Ham, and Garden Fresh Quesadilla. 

Blueberries

Yup, the berries you grew up eating in your pancakes are indeed a superfood.  As we already said, antioxidants are important for delaying physical and visible signs of aging in addition to preventing diseases.  Blueberries happen to have one of the highest levels of antioxidants, making them extremely healthy. The antioxidants found in blueberries help improve cognitive function and reduce the risk of heart disease.  Another benefit of blueberries is their sweet taste which makes eating them feel like a treat. Despite their sweetness, they have less sugar than many other fruits. When blueberries are in season, you can find them on our fruit garnishes, Groatmeal, and Seasonal Fruit Plate.     

Quinoa

You may be surprised to see a grain on this list.  Today’s diet culture has trained us to assume that all carbs are the enemy.  While it’s true that some carbs (like refined white grains) are unhealthy, quinoa isn’t one of them.  Unlike white rice or pasta which are simple carbohydrates with less nutritional value, quinoa has fiber, vitamins, and minerals.  And not only is quinoa a source of protein, but it’s a complete protein, meaning that it has all nine essential amino acids. Many carbs are high on the glycemic index, which means that they quickly cause blood sugar levels to spike.  Because of its low glycemic index, quinoa is great for diabetics or anyone concerned about their blood sugar levels. Want to give quinoa a try? Our Hot Quinoa & Wild Rice Salad and Guacamole Veggie Burger are two yummy options! You can also sub it for a starchy side dish in most of our meals. 

Green Tea

Not only does green tea look cool in your coffee cup, but it also has tons of medicinal benefits.  Green tea is rich in polyphenols, which are micronutrients packed with antioxidants and anti-inflammatory properties.  If you’re a coffee drinker, you may want to consider trading your daily cup of joe for a green tea instead. It has less caffeine than coffee, so it won’t make you as jittery.  Paired with the amino acid L-theanine – which is also in green tea – you’ll have better mental focus. For anyone looking to lose weight, green tea helps increase fat burning and boost metabolism.  It’s a tasty addition to any breakfast meal and a great way to start your day.

Avocado

Who doesn’t love avocado?  Avocados have gotten a lot of buzz over the past few years, and rightfully so.  They have omega-3 fatty acids, vitamins C, E, K, and several minerals. Plus, they’re low in carbs for anyone who is on a ketogenic or low-carb diet.  Outdated diets have demonized fats, but people are finally coming to realize that healthy fats exist – and avocado is one of them. The fats in avocados are good for heart health and are anti-inflammatory.  Avocados also contain antioxidants lutein and zeaxanthin which benefit eye health and decreases risk of cataracts. Our Garden Harvest omelette and Pesto BLT are just two of our dishes that have avocado.

Healthy food is central to our mission at the Rainbow Restaurant in Fort Collins, which is why you can find all five of these superfoods – and many others! – on our menu.  Nutritious meals don’t have to be boring and bland. Nourishing fruits, veggies, grains, and meats can be turned into flavorful, delicious meals. In fact, we do it every day.  

4 Ways to Sneak More Veggies in Your Diet

In a perfect world, vegetables would taste as delicious as sweets and junk food. We’d all be healthier and happier with stronger immune systems. Sadly, we don’t live in that world. Instead, we live in one in which many of us don’t eat enough veggies. A 2017 study by the Center for Disease Control and Prevention found that 90% of Americans don’t eat the recommended daily amount of vegetables and fruits.

It can be hard to get yourself to eat enough produce. Veggies expire faster than processed foods do, can be more expensive, and don’t taste like your favorite dessert. However, our bodies need some plant-based sustenance each day to ensure that we get an adequate amount of vitamins, nutrients, and antioxidants. Fruits and vegetables also have tons of health benefits such as boosting the immune system, regulating blood pressure, and maintaining digestive health. And while a bowl of ice cream may feel like it’s making you feel better in the moment, it won’t prevent the risk of strokes and heart attacks or ward off certain cancers.

Eating healthier doesn’t have to be a miserable experience. You can eat more than just salad. Here are some easy ways to boost your veggie intake.

Make nutritious breakfast smoothies

Many doctors recommend starting the day with a serving of greens, which is where smoothies come in handy. You can add healthy greens like kale, spinach, and celery to your shake. Adding in fruits will sweeten the drink, and you won’t taste the bitterness of the vegetables. Apples, bananas, berries, and pineapples are great fruit add-ins for some sweetness. The best thing about smoothies is that there are endless combinations of fruits and veggies to cater to your taste.  

Swap carbs for cauliflower

Cauliflower has become increasingly popular in recent years. It can be a substitute for some of our favorite starches like rice, bread, pizza, and potatoes. Most supermarkets carry riced cauliflower and cauli crusts to save you the time of making your own. Since cauliflower has become such a massive trend, you can find tons of easy recipes online. Plus, it’s a low-calorie food which makes it a good option for weight loss.       

Add more veggies to every meal

Making a 180° diet change can be hard to maintain. Most people end up feeling bummed that they have to eliminate their favorite foods, which is ultimately why a lot of diets fail. If you’re creative, you can add vegetables to the go-to meals that you know and love. If you love pasta, toss it with a tomato sauce loaded with onions, zucchini, and carrots. Or, make a pasta primavera with squash, peppers, broccoli, and other fresh veggies. Bonus points if you replace wheat pasta for zucchini or carrot noodles! For breakfast, add diced veggies to your egg scrambles or omelets. The possibilities are endless and you’ll find that adding vegetables to every meal is easier than you think. Try following the rainbow food diet to add lots of variety.

Load up on vegetable-based soups

Who doesn’t love a thick, creamy soup? They’re absolutely delicious but usually lack any nutritional value. You can make them healthier by using veggies instead of milk or cream. Try roasting and sautéing butternut squash or sweet potato for the soup’s base. The soup will have the same flavor and lusciousness as the dairy-based original, but with vitamins and fiber.

Eating a healthier diet with a hearty amount of vegetables is easier than you think. As you incorporate more produce into your daily diet, you’ll find that your taste buds can change and find veggies to be tastier than ever before. Bell peppers and carrots will eventually taste sweeter, and over time you won’t crave sweets and starches as much. Try eating vegetables with every meal every day. Your body will thank you.

The next time you are looking for more veggies try our Fresh Squeezed Carrot Juice. Looking for something with a little more substance? Ask for our Strawberry Banana Smoothie with a carrot added…yeah we can do that! At the Rainbow Restaurant we serve healthy meals and drink options. Come on by and taste the difference.

Benefits of a Rainbow Diet on Your Plate

Skittles commercials tell us to “taste the rainbow” – but what does that really mean? For one, their slogan intends to convince people to buy their colorful candies and has absolutely nothing to do with the rainbow diet. Actually, it’s the complete opposite of this way of eating, which is slowly gaining more momentum in the mainstream.

What’s the Rainbow Diet?

Dr. Deanna Minich originally coined the term “rainbow diet.” According to Minich, it helps care for the seven systems of the body: adrenals, reproductive glands, digestive system, heart, thyroid, pituitary gland, and pineal gland. Each color of the rainbow corresponds to one of the systems. Eating certain foods nourishes the system of the same color. The rainbow diet’s goal is to cover your plate with fruits and vegetables in a variety of colors, hence how it got its name. It’s a way to ensure that you’re getting enough vitamins and nutrients into your daily diet. To follow this diet, you should eat plant-based foods in a wide array of colors. Aim to eat as many colors as you can in a day: the more variation, the better.

Benefits Eating Colorful Food

There are so many different diet plans that become super trendy and then eventually fizzle out after people get frustrated.  Often, doctors debunk them and find that they do more harm than good. Unlike many of these fads, the rainbow diet has many benefits for your health.

Easy to follow: First and foremost, eating the rainbow is pretty simple, so long as you have access to fresh or frozen produce. There’s no carb or calorie counting or excluded food groups like there are for other diets. It’s not hard to adapt to this way of eating since you have tons of choices for things to eat. Every vegetable and fruit is fair game – all you have to do is eat a bunch of different ones. Certain diets can be restrictive and leave you with few options. Eating colorfully, you have hundreds of possibilities. If you don’t like one type of food in a color group, you still have so many other options. For example, if you don’t like apples, you can instead eat tomatoes, radishes, strawberries, and countless other red foods.

Lots of variety:  One common reason why people give up on their diets is that they get tired of the repetition of the same meals over and over again. Following a rainbow diet, you have so much freedom to experiment with different types of produce. You might even discover new foods you’d never tried before. Many find it pushes them to eat outside of the box. It’s so easy to fall into the habit of cooking and eating the same fruits and veggies each week. When you’re consciously making an effort to eat as many colors as possible, you’ll have a more diverse palette. 

Better health: When you eat colorfully, you fill your diet with every category of phytonutrients. Phytonutrients are chemicals that plants produce to protect themselves from the sun and insects. Unlike preservatives and pesticides, these chemicals are all natural and are healthy for humans too.  Phytonutrients fuel our bodies with vitamins and antioxidants, reduce inflammation, boost the immune system, and can also help prevent heart disease and certain cancers. Most people who eat the standard American diet that most people follow aren’t consuming each group of phytonutrients. We’re creatures of habit and tend to gravitate toward the same foods we’re accustomed to eating. The rainbow diet helps incorporate these essential nutrients into your daily diet, and over time can improve your overall health.

 Food for Thought 

Think about your daily diet and the foods you typically consume during the week. Are you eating fruits and vegetables in every color of the rainbow? Are you eating a variety of produce, or are you eating the same ones week after week? Challenge yourself to eat every color of the rainbow (or as many as you can) each day. You never know what new veggies and fruits you may discover and become new favorites.  

For a healthy breakfast meal, try our Garden Harvest omelette paired with one of our Funny Bunny cocktails…Mmmm…Good! Oh and the Garden Harvest as well as our other omelettes are all part of our gluten free breakfast options, hope to see you soon at the restaurant.