Eating a diet rich in fruits and vegetables has proven to be one of the best steps to take on the path to longevity.

A recent study conducted by the University College of London found a 42% decrease in mortality rates among individuals who ate 7 or more servings of fresh fruits and vegetables a day compared with those who ate less than one daily serving!

While those conclusions are impressive, consuming that many fruit and vegetables is not always easy.

Fruits and vegetables generally require lots of preparation and lots of chewing to make it to your digestive system.

Many people don’t like their taste and many other have digestive disorders that can be agitated when taxed with breakdown of high-fibre foods.

This is where extracting using a blender such as a Nutribullet comes in.

A blender breaks down plant foods and allows you to quickly prepare and take in a full spectrum of veggies, fruits and other superfoods in one convenient, smooth and delicious beverage!

Vitality

While nutrition is a complex field of study, nature gives us a lot of information about which produce we need according to our personal health requirements.

The easiest way to identify the nutrition locked within a given food is by looking at its colour.

Our minds and bodies naturally associate different coloured foods with different health needs:

Have you ever found yourself craving oranges, orange juice or carrots when you feel a cold coming on?

This is due in part to the fact that they contain immune-boosting vitamin C and carotenoids – nutrients that work to fight off infection and illness in the body.

Is your system calling for green juices and salads after a night of overindulging?

On some level, you know that green foods contain the cleansing and detoxifying nutrients your body needs to regain its balance.

When you can recognise the vitamins and minerals associated with specific fruit and vegetable colouration, as well as the bodily systems and functions those nutrients support, you can make informed decisions on how to eat to address your specific health needs.

food colour categories

Below you will find my Nature’s Prescription Quiz.

This quiz asks an extensive array of health-oriented questions to help you determine the best colours of foods for your system.

 

Take a moment and complete the Nature’s Prescription Quiz.

Upon completion you will get a Customised Nutrition Guide which targets your individual health needs.

1) Make a note of the points you score for each of your answers.

2) Add up your points within each colour category and consult the Score Card at the end of the quiz to find out which colour category (or categories) will most benefit your body!

3) Read on to your recommended colour section(s) and learn how to formulate your smoothies/soups according to your specific health needs!

 

The Quiz

WHAT IS YOUR AGE?

  • 21 and under
  • 22-34
  • 35-44 (5 Red)
  • 45-54 (10 Red)
  • 55 and over (15 Red)

 

WHAT IS YOUR ETHNICITY?

  • White
  • Hispanic or Latino (5 Yellow)
  • Black or African (5 Yellow)
  • Native American or American Indian
  • Asian / Pacific Islander (5 Yellow)
  • Other

 

HOW OFTEN DO YOU DRINK ALCOHOL?

  • Never
  • Seldom
  • Sometimes (5 Green)
  • Often (10 Green 5 Red)
  • Everyday (20 Green 10 Red)

 

HOW OFTEN DO YOU SMOKE?

  • Never
  • Previous smoker (10 Green 10 Red 10 Blue)
  • Current smoker (20 Green 20 Red 20 Blue)

 

HOW OFTEN DO YOU FEEL STRESSED?

  • Never
  • Seldom (5 Blue)
  • Sometimes (5 Red 10 Blue)
  • Often (10 Red 15 Blue)
  • Everyday (15 Red 20 Blue)

 

HOW OFTEN DO YOU FEEL DOWN, DEPRESSED OR HOPELESS?

  • Never
  • Seldom (5 Blue)
  • Sometimes (10 Blue)
  • Often (5 Red 15 Blue)
  • Everyday (10 Red 20 Blue)

 

DO YOU HAVE TROUBLE SLEEPING?

  • Never
  • Seldom
  • Sometimes (5 Red 5 Blue)
  • Often (10 Red 5 Yellow 10 Blue)
  • Everyday (20 Red 10 Yellow 15 Blue)

 

HAVE YOU EVER BEEN DIAGNOSED WITH MIGRAINES?

  • No
  • Yes (10 Yellow 20 Blue)

 

HOW OFTEN DO YOU GET HEADACHES?

  • Never
  • Seldom (5 Yellow 5 Blue)
  • Sometimes (10 Yellow 10 Blue)
  • Often (15 Yellow 15 Blue)
  • Everyday (20 Yellow 20 Blue)

 

HOW OFTEN DO YOU TAKE MEDICATION TO CONTROL YOUR HEADACHES?

  • Never
  • Seldom
  • Sometimes (10 Green)
  • Often (15 Green)
  • Everyday (20 Green)

 

DO YOU EXPERIENCE PAIN THAT PREVENTS YOU FROM DOING DAILY ACTIVITIES SUCH AS COOKING, CLEANING OR GETTING DRESSED?

  • Never
  • Seldom (5 Yellow 5 Blue)
  • Sometimes (10 Yellow 10 Blue)
  • Often (15 Yellow 15 Blue)
  • Everyday (20 Yellow 20 Blue)

 

IN THE PAST MONTH HAVE YOU EXPERIENCED INCREASED FATIGUE, STIFFNESS, SORENESS, SENSITIVITY TO PRESSURE, OR FEELINGS OF DEPRESSION FOR NO APPARENT REASON?

  • Never
  • Seldom (5 Yellow 5 Blue)
  • Sometimes (10 Yellow 10 Blue)
  • Often (15 Yellow 15 Blue)
  • Everyday (20 Yellow 20 Blue)

 

HOW MUCH WEIGHT ARE YOU INTERESTED IN LOSING?

  • None
  • 0.5 – 2kg (5 Green)
  • 2.1 – 9kg (5 Yellow 10 Green)
  • 9.1 – 22kg (10 Yellow 15 Green)
  • 22.1 – 45kg (15 Yellow 20 Green)
  • Over 45kg (20 Yellow 25 Green)

 

HOW MUCH NATURAL, UNPROCESSED FRUIT IS IN YOUR DIET?

  • I eat fruit numerous times throughout the day (5 Orange)
  • I eat fruit numerous times throughout the week (10 Orange)
  • I rarely eat fruit (10 Red 15 Orange)
  • I never eat fruit (20 Red 20 Orange)

 

HOW MANY NATURAL UNPROCESSED VEGETABLES ARE IN YOUR DIET?

  • I eat vegetables numerous times throughout the day (5 Orange)
  • I eat vegetables numerous times throughout the week (10 Orange 5 Yellow)
  • I rarely eat vegetables (10 Red 15 Orange 10 Yellow)
  • I never eat vegetables (20 Red 20 Orange 15 Yellow)

 

HOW OFTEN DO YOU EXERCISE?

  • Never (20 Red 10 Orange 10 Yellow)
  • Seldom (15 red 5 Orange 5 yellow)
  • Sometimes (10 Red)
  • Often (5 Red 5 Orange 5 Yellow)
  • Everyday (10 Orange 10 yellow)

 

HOW OFTEN DO YOU EXPERIENCE SHORTNESS OF BREATH?

  • Never
  • Seldom
  • Sometimes (5 yellow)
  • Often (10 Yellow)
  • Everyday (15 Yellow)

 

HOW OFTEN DO YOU FEEL RESTLESS AT BEDTIME?

  • Never
  • Seldom
  • Sometimes (5 Orange 5 Green 5 Blue)
  • Often (10 Orange 10 Green 10 Blue)
  • Everyday (20 Orange 15 Green 15 Blue)

 

IT TAKES ME ___ TO FALL ASLEEP.

  • Less than 30 minutes (5 Blue)
  • Between 30 and 1hr (5 Green 10 Blue)
  • Between 1 and 2 hrs (10 Green 15 Blue)
  • Between 2 and 3 hrs (15 Green 20 Blue)
  • More than 3 hrs (20 Green 25 Blue)

 

HAVE YOU EVER BEEN DIAGNOSED WITH INSOMNIA?

  • Yes (5 Red 5 Orange 10 Blue)
  • No

 

I OFTEN WAKE UP FEELING TIRED, DROWSY AND WITH NO ENERGY.

  • Disagree
  • Agree (5 Orange 10 Green 5 Blue)
  • Strongly agree (10 Orange 20 Green 10 Blue)

 

DOES ANYONE IN YOUR IMMEDIATE FAMILY HAVE TYPE 1 OR TYPE 2 DIABETES?

  • Yes (20 Red 5 Orange 10 Yellow)
  • No
  • I don’t know (10 Red 5 Orange 5 Yellow)

 

HAVE YOU EVER BEEN DIAGNOSED WITH HIGH BLOOD PRESSURE?

  • Yes (20 Red 20 Green)
  • No
  • I don’t know (10 Red 10 Green)

 

HAVE YOU RECENTLY EXPERIENCED ANY OF THE FOLLOWING?

  • Increased thirst (5 Red 5 Yellow)
  • Increased hunger (5 Red)
  • Increased urination (5 Red 5 Yellow)
  • Suddenly feeling tired or weak (5 Red 5 Yellow)
  • Sudden weight loss (5 Red 5 Yellow)
  • None

 

HOW OFTEN DO YOU GET INTENSE MOOD SWINGS?

  • Never
  • Seldom (5 Blue)
  • Sometimes (5 Green 5 Blue)
  • Often (10 Green 15 Blue)
  • Everyday (15 Green 20 Blue)

 

WHAT IS YOUR LDL CHOLESTEROL? 

  • Below 70 mg/dL
  • 71-100 mg/dL (5 Red)
  • 101-129 mg/dL (10 Red)
  • 130-159 mg/dL (15 Red)
  • 160+ mg/dL (20 Red)
  • I don’t know (10 Red)

 

WHAT IS YOUR BLOOD PRESSURE?

  • Less than 120/80
  • 120-139 / 80-89 (10 Red 5 Yellow)
  • 140-159 / 90-99 (15 Red 10 Yellow)
  • 160+ / 100+ (20 Red 15 Yellow)
  • I don’t know (5 Red 5 Yellow)

 

HAVE YOU EVER SUFFERED FROM A HEART ATTACK OR STROKE?

  • Yes (20 Red 10 Yellow 10 Blue)
  • No
  • I don’t know

 

HOW MANY SERVINGS OF RED OR PROCESSED MEAT (INCLUDING BEEF, PORK AND DELI-STYLE MEATS) DO YOU CONSUME IN A WEEK?

  • 1 Serving or less
  • 2 Servings (5 Red 5 Blue)
  • 3 Servings (10 Red 10 Blue)
  • 4 Servings (15 Red 15 Blue)
  • 5 or more servings (20 Red 20 Blue)

 

HOW OFTEN DO YOU TAKE ASPIRIN, IBUPROFEN OR GENERAL PAIN RELIEVERS FOR ACHES AND PAINS?

  • Never
  • Seldom (5 Yellow 5 Green)
  • Sometimes (10 Yellow 10 Green)
  • Often (15 Yellow 15 Green)
  • Everyday (20 Yellow 20 Green)

 

I NOW STRUGGLE TO DO THE ACTIVITIES I ONCE USED TO LOVE (WALKING, SHOPPING, GARDENING ETC)

  • Disagree
  • Agree (10 Orange 10 Yellow)
  • Strongly agree (15 Orange 20 Yellow)

 

I HAVE SORENESS OR SWELLING IN ONE OR MORE JOINTS

  • No
  • Mild (10 Yellow 5 Green)
  • A lot  (20 Yellow 10 Green)

 

I HAVE PERSISTENT PAIN OR STIFFNESS AFTER GETTING OUT OF BED IN THE MORNING

  • Disagree
  • Agree (5 Orange 10 Yellow)
  • Strongly Agree (10 Orange 20 Yellow)

 

I AM CONCERNED WITH THE APPEARANCE OF MY SKIN, HAIR AND/OR NAILS

  • Disagree
  • Agree (15 Red 15 Green 5 Blue)
  • Strongly Agree (20 Red 20 Green 10 Blue)

 

I AM CONCERNED WITH LOOKING OLDER THAN MY AGE

  • Disagree
  • Agree  (15 Red 10 Yellow 15 Green)
  • Strongly Agree (20 Red 15 Yellow 20 Green)

 

I SUFFER FROM ACNE, OILY AND CLOGGED SKIN OR OTHER SKIN ISSUES

  • No
  • Yes, mild (5 Red 10 Yellow 15 Green)
  • Yes, moderate – severe (10 Red 15 Yellow 20 Green)

 

HOW OFTEN DO YOU EXPERIENCE GAS OR BLOATING?

  • Never
  • Seldom
  • Sometimes (5 Green)
  • Often (10 Green)
  • Everyday (15 Green)

 

HOW OFTEN DO YOU HAVE A BOWEL MOVEMENT?

  • Less than 2 times per week (15 Yellow 20 Green)
  • Between 2-4 times per week (10 Yellow 15 Green)
  • Between 5-7 times per week (5 Yellow 10 Green)
  • Between 8-12 times per week (5 Green)
  • Two or more times per day

 

HOW OFTEN DO YOU EXPERIENCE HEARTBURN?

  • Never
  • Seldom (5 Yellow)
  • Sometimes (10 Yellow)
  • Often (15 Yellow)
  • Everyday (20 Yellow)

Women Only

HOW OFTEN DO YOU EXPERIENCE HOT FLASHES OR NIGHT SWEATS?

  • Never
  • Seldom
  • Sometimes (10 Red)
  • Often (15 Red)
  • Everyday (20 Red)

 

DO YOU EXPERIENCE IRREGULAR MENSTRUAL CYCLES?

  • No
  • Yes (20 Green)
  • Varies (10 Green)

 

HOW OFTEN DO YOU EXPERIENCE PAINFUL PMS SYMPTOMS?

  • Never
  • Seldom (5 Yellow)
  • Sometimes (10 Yellow 5 Green 5 Blue)
  • Often (15 Yellow 10 Green 10 Blue)
  • Always (20 Yellow 15 Gree15 Blue)

 

Men Only

HOW OFTEN DO YOU GET SUGAR CRAVINGS?

  • Never
  • Seldom (5 Green)
  • Sometimes (10 Green)
  • Often (15 Green)
  • Everyday (20 Green)

 

IN THE PAST 4 MONTHS HAVE YOU EXPERIENCED LOW THAN NORMAL LABIDO?

  • No
  • Yes (5 Green 10 Blue)
  • I don’t know (5 Blue)

 

Score Card

1 Serving = 2 tbsp approx

Add this amount to your baseline leafy greens for your perfect, personally-formulated recipe.

REDS   ORANGES   YELLOWS
HEART HEALTH 
& ANTI-AGING
IMMUNITY INFLAMMATION
SCORE SERVINGS SCORE SERVINGS SCORE SERVINGS
0-37 0 0-11 0 0-36 0
38-111 1 12-34 1 37-109 1
112-185 2 35-57 2 110-182 2
186-259 3 58-80 3 182-255 3
260-370 4 81-115 4 256-365 4

 

GREENS   BLUES
DETOX BRAIN & CENTRAL
NERVOUS SYSTEM
SCORE SERVINGS SCORE SERVINGS
0-36

0

0-30

0

37-108

1

31-90

1

109-181

2

91-150

2

182-253

3

151-210

3

254-360

4

211-300

4

Include RED foods such as:

  • Apples
  • Berries
  • Tomatoes
  • Strawberries
  • Cranberry
  • Pomegranate
  • Red Pepper
  • Almond
  • Cacao
  • Green Tea
  • Cherries

 

Include ORANGE foods such as:

  • Carrots
  • Oranges
  • Yams
  • Lentils
  • Camu Camu
  • Orange Pepper
  • Sweet Potato
  • Brazil nuts
  • Cauliflower
  • Garlic
  • Onion

 

Include YELLOW foods such as:

  • Tumeric
  • Pineapple
  • Ginger
  • Golden beetroot
  • Saffron
  • Virgin Olive Oil
  • Flax seeds
  • Kiwi
  • Yellow Chili Pepper

Include GREEN foods such as:

  • Kale
  • Artichokes
  • Chlorella
  • Broccoli
  • Brussel Sprouts
  • Cilantro & Parsley
  • Green Tea
  • Red Beetroot
  • Wheatgrass
  • Lemons

Include BLUE foods such as:

  • Black Beans
  • Blueberries
  • Blackberries
  • Plums
  • Purple cabbage
  • Purple Grapes
  • Flax seeds
  • Walnuts
  • Avocado
  • Egg Plant

 

What’s Next?

You’ll slowly start to see the effects the addition of whole fruits and vegetables in your daily diet can have on your health and well being.

Come back and take the quiz in a few weeks and see if your answers have changed!

In the meantime, if you need help getting your nutrition on point because you want to lose weight or just improve your health then I’d love to hear from you. 

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