top of page

Winter is Coming!! Healthy Tip #2 Boost your Immune System: Eat Your Fruits & Vegetables!

Updated: Oct 1, 2019

Hello Friends,

I hope you have found an exercise routine that you love and have stuck with for the first few days of this Boost Your Immune System Season!!

Here is the second tip to improve your chances of staying healthy during this winter season:

Eat Your Fruits and Vegetables:

One rule of thumb is to eat fruits and vegetables from every color of the rainbow. Commonly referred to as the “Rainbow Diet.” It’s recommended that you eat five to nine servings of fruits and vegetables every day. This will ensure that you are eating the right foods with immune system boosting vitamins and nutrients as possible. Eating more fruits and vegetables will also help you maintain a healthy weight.

Red Foods: red apples, beets, red cabbage, cherries, radishes, red peppers, rhubarb, strawberries, raspberries, tomatoes, watermelon. Red foods contain lycopene, anthocyanins, beta carotene and vitamin C which help reduce cancer risk, heart disease, diabetes, inflammation, neurological diseases and aging!

Yellow and Orange Foods: sweet potatoes, yellow peppers, yellow squash, pineapple, grapefruit, corn, carrots, apricots, cantaloupe, mangoes, lemons, pumpkin. Yellow foods contain carotenoids, bioflavonoids, and vitamin C & A reducing the risk of cancer and fighting macular degeneration, an eye disorder possibly leading to blindness.

Green Foods: avocados, green apples, cucumbers, grapes, artichokes, broccoli, kale, lettuce, lime, peas, peppers, asparagus, spinach, zucchini, green beans, chard, green onion, collard greens, honeydew melon, kiwi. Green foods contain lutein, indoles and more, repairing damaged DNA that might lead to cancers of the breast, lung and skin. Containing essential nutrients such as iron, and higher in fiber content, these foods might help lower the glycemic index if eaten with other foods, as well as normalizing blood glucose, blood lipids and blood pressure. Green foods contain a plethora of vitamins and nutrients, including B vitamins for energy, C and E to fight off free radicals, and calcium for bone health. Green foods are also beneficial to reduce the risk of osteoporosis, providing a more naturally alkaline diet, reducing the body’s acidity from diets higher in processed foods and animal protein, leaching calcium from bones.

Blue or Purple Foods: blackberries, black currants, blueberries, purple grapes, eggplant, elderberries, prunes, plums, raisins. Blue or purple foods contain flavonoids and anthocyanins, providing vitamin E, iodine and potassium. These foods enhance thyroid function, brain oxygen levels, reduce inflammation, cancer, heart and liver diseases, improve urinary tract health, memory and slowing the aging process.

What do you need to get started to eat more fruits & vegetables? Our mission at Intelligent Motion Therapy is to help you make healthier choices so you can:

Move Better, Feel Better to Live Better!!

Do you know of someone who could use a dose of Wellness? Share this with your Friend!!

We would love to help!!


Your Friends at Intelligent Motion Therapy & Pilates

Dr. Rebecca Hoeck PT, DPT, CWC, CIDN, MPT-DMI ®

19751 E. Mainstreet #310

Parker, CO 80138


19 views0 comments

Recent Posts

See All


bottom of page