The Rainbow Diet

Scarlet Pixel are delighted to reproduce an excellent article which has been taken from the November 1999 issue of SLIMMING magazine. Slimming Mag

The article begins with a basic guide to the effect that colours have on our lives, much of which will already be familiar to regular visitors to our site. It continues to discuss the importance of eating a variety of foods from different coloured food groups and explains how these fascinating recipes may be used as part of a calorie controlled diet. We are very grateful to SLIMMING magazine for permission to use this article and if you are interested in taking out a subscription to SLIMMING magazine, please visit...

http://www.ukmagazines.co.uk

Adding a little bit of colour to your life can affect your mood, health and slimming campaign too.

What's your favourite colour? You know what you like but do you also know that your choice can say a lot about your personality, your likes and dislikes - even your health? Whether it's the clothes you wear, the shade of paint you choose to decorate your house with, even the way we explain our emotions - colour plays a huge part in our lives.

The effect of colour on our physical and mental well-being has been known for centuries. The ancient Greeks and Egyptians used colour temples as treatment centres. Since then research into colour has been more scientific. In 1958, US scientist Robert Gerard proved that red light could raise blood pressure and blue light could lower it. In 1982, US research also proved that blue light could relieve the pain of arthritis. More recently, tests have shown that coloured spectacles can help people with dyslexia and that when classrooms were painted yellow, orange and red they helped to stimulate students.

The colours we choose to surround ourselves with say something about who we are. Colour communicates how we feel, which explains why sometimes our blue top looks wonderful while at other times it just doesn't feel right. Think about what you are wearing today. Was it the first item that came to hand - or did you deliberately choose your outfit because of its colour?

Colour Coding

Colours It's not just a matter of the colour of clothes we choose that is telling either. Colours also represent parts of our bodies and when we feel drawn to a colour it could be the body's way of telling us to pay attention to an area of our life that's lacking. You may find your favourite colour changes suddenly. This is the subconscious trying to bring the whole body back into balance. So next time you feel drawn to that pink dress, or want to paint your kitchen yellow, stop to think about it - your body may be trying to tell you something.

Take a look at the colours shown in the image on the right for a few seconds, then choose the colour that appeals to you the most. This is the colour that relates to your life at the moment. Then read the description with your chosen colour and you may discover a few interesting things about yourself...

RED: This is the colour of energy, action and change. People choose red when they feel their energy is running low and they need that initial boost - and it's not a coincidence that fast food restaurants include a lot of red on their packaging. You are direct, ambitious, impulsive and strive to be the best at everything you do. You are outgoing but tend to become irritable and lose your temper if you don't get your own way. You also find it difficult to stay put for any length of time and need to learn to be patient.
ORANGE: Orange is the colour of joy and happiness. It stimulates the mind, is a powerful antidepressant and stops you feeling sorry for yourself. Orange people are self-motivated, independent and impatient. You're often restless and can be competitive, excitable and have to be careful that you don't dominate others. If you've chosen orange you're feeling in need of a bit of pampering, but be careful of surrounding yourself with this colour if you have a tendency to comfort eat.
YELLOW: Yellow is the colour of the mind and intellect. It is also the colour of detachment and can help you to rid yourself of obsessional thoughts and habits - such as over-eating. If you chose this colour your mind needs stimulation and it's a good time to get your life in order. Facts and figures stimulate you, as does the need for some form of self-control, so this is a great time for keeping a food diary and calorie counting!
GREEN: Green is the colour of harmony and sympathy and can make you feel more balanced. Green people don't trust others easily and prefer a quiet life away from stress and disagreements. You may be under stress or going through an emotional trauma. Clear up your life, both physically and mentally, and you will feel more settled. Spend time outside taking a long walk in the country if possible. Now is also a good time to make some long-term plans, such as tackling your weight problem once and for all.
BLUE: Blue symbolises peace and tranquillity and is a very restful colour. It makes us feel calm and can help us to get a good night's sleep. Blue inspires mental control, clarity and creativity and helps us to connect to our feminine and intuitive sides - it's a good colour to surround yourself with if you want to put together your own diet and fitness plan. You're likely to be creative with a lively imagination and a practical approach to life. You like to do things in your own time and enjoy peace and harmony. Avoid surrounding yourself with too much dark blue though, as it can be depressing.
INDIGO: Indigo is a powerful colour that helps balance the mind and get rid of obsessions. It stimulates intuition and imagination and works on a deep level to help you overcome fear and shock. Those drawn to indigo are usually very sensitive, have deep feelings and high aspirations. Things (or people) you consider unimportant do not interest you, but be careful not to become arrogant. If you've chosen this colour it's time to let go of the past and look to the future - put previous dieting failures behind you.
VIOLET: Similar to indigo, but on a gentler level. Violet is the colour of psychic influences and can bring great peace. It has a cleansing effect and can help with emotional problems. You are creative, compassionate, very sensitive and likely to be artistic and musical. You have a real appreciation for the finer things in life - including food. You can also be vulnerable and easily imposed upon - but don't let others impose on your diet.

You could lose up to 1st in six weeks by following our fun healthy-eating plan based on the colours of the rainbow.

Since ancient times it's been recognised that colour can affect our mood, and therefore our diet, activity levels and slimming success. With this in mind we've put together a diet based on the colours of the rainbow: red, orange, yellow, green and a combination of purple and blue. Each of these colours affects our mood differently. For example, recipes based mainly on red foods are great when you feel tired and in need of a boost, but not so good if you're angry or want to relax. Eating meals which are based on a specific colour according to how we feel means we can each make our own tailor-made plan to suit us to a tee. It's also important to get a balance of different coloured meals each day and, as with all of SLIMMING's diets, this plan provides you with a healthy, balanced diet while allowing you to lose weight.

Here's what to do:

Every day select one choice from each of the coloured food groups belo - this means you will have a total of five choices a day.
Spread your choices throughout the day and always have a breakfast, light meal and main meal. Rather than eating five times each day, you can combine two choices in the same meal, for example, having a choice from the red box and a choice from the orange box at lunch time.
So that meals taste and look good, we've combined different coloured foods in one meal, but the predominant ingredient relates to the specific colour of the rainbow.
Vary your choices to ensure you get all the nutrients you need to stay healthy.
Each coloured box gives tips on the best time to eat these foods according to your mood. But it's fine to eat foods from any box at any time of the day.
You should also have 275ml/half-pint skimmed milk each day, for having in tea and coffee, or drinking on its own. Alternatively, you may have two small pots diet yoghurt or 150ml/quarter pint skimmed milk plus one small pot diet yoghurt. These foods are good sources of calcium - needed for strong bones.
You may have unlimited amounts of 'free' vegetables, but don't add butter, margarine, low-fat spread, oil or oily salad dressings. You might want to choose colours according to the coloured box meal you're having. Choose from: artichokes, asparagus, aubergine, bean sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chicory, courgette, cucumber, fennel, garlic, gherkins, green beans, leeks, lettuce, mangetout, marrow, mushrooms, onions, peppers, pickled onions, pumpkin, radish, spinach, spring greens, spring onions, swede, tomatoes, turnip and watercress.
You may have unlimited amounts of the following drinks: water, herbal teas, low calorie/diet and fizzy drinks.
Including your milk allowance, this diet provides 1,250 calories and is suitable if you've between 1st and 3st to lose.
Each meal contains 230 calories.
All meals marked (V) are suitable for vegetarians.
Please note that in the recipes metric quantities are given first followed by imperial conversions. However, on some older browsers fractions may not display correctly (a * or similar may appear in place of the fraction). To remedy this you could do the conversion yourself or update your browser!!!

RED: The colour of ENERGY

Choose foods from this group at times of the day when you feel tired, but not if you're angry or you want to relax.

Apple cereal and cranberry juice (V): Slice 1 red apple and serve with 25g/1oz bran cereal and 150ml/¼pt skimmed milk. Plus 150ml/¼pt unsweetened cranberry juice.
Toast and strawberry jam/pink grapefruit (V): Top 2 medium slices wholemeal toast with 2 level tsp. each of low-fat spread and reduced-sugar strawberry jam. Plus half pink grapefruit, with artificial sweetener.
Scarlet fruit salad (V): Chop 1 red apple and 1 nectarine. Mix together with 50g/2oz each of raspberries, strawberries and cherries. Serve with 1 small pot diet strawberry yoghurt.
Bacon and tomato roll: Grill 2 lean rashers back bacon and serve with 1 small wholemeal roll topped with 1 level tsp. low-fat spread and 1 sliced tomato.
Turkey and cranberry open sandwich: Top 2 medium slices wholemeal bread with 50g/2oz wafer-thin turkey and 2 level tsp. cranberry sauce. Serve with 'free' salad.
Red pesto and pasta (V): Boil 40g/1½oz whole-wheat pasta (raw weight), drain and mix with 2 level tbsp. red pesto. Serve with 'free' salad.
Sardines on toast: Top 1 medium slice wholemeal toast with 75g/3oz sardines canned in tomato sauce, 1 sliced tomato and 'free' salad.
Red pepper, kidney bean and tuna jacket potato: Bake a 200g/7oz potato (raw weight). Chop half red pepper and mix with 25g/1oz each of red kidney beans and tuna canned in brine and 2tbsp fat-free dressing. Serve with the potato and 'free' salad.
Tomato soup and roll (V): Serve 300ml fresh tomato and basil soup with 1 small wholemeal roll.
Stuffed tomato and salad (V): Cut the top off 1 beefsteak tomato, chop and place in a bowl. Scoop out the seeds from the tomato and discard. Spray a non-stick pan with Fry Light Sunflower Oil and fry half chopped red pepper and 50g/2oz sliced mushrooms until soft. Meanwhile, boil 25g/1oz brown rice (raw weight), drain and cool. Transfer the pepper, mushrooms and rice to the bowl and mix with 2 sliced spring onions, seasoning, 1 level tbsp. reduced-calorie mayonnaise and 2 levels tbsp. plain low-fat yoghurt. Spoon the mixture into the tomato case and serve with 'free' salad.
Tex-Mex steak: Cut a 150g/5oz potato into wedges. Place on a baking sheet and spray with Fry Light Sunflower Oil. Sprinkle with Cajun seasoning and bake in a preheated oven until cooked through and crispy on the outside. Meanwhile, grill a 75g/3oz rump steak (raw weight) and 1 tomato. Serve the steak and tomato with the potato wedges, 'free' salad and 2 level tsp. tomato and chilli relish.
Spicy prawns with rice: Spray a non-stick pan with Fry Light Sunflower Oil and gently fry half small chopped onion, 1 clove crushed garlic and 1 finely chopped red chilli pepper. Stir in 75g/3oz prawns and cook for a few minutes. Add a 200g can chopped tomatoes, 1 level tbsp. tomato puree, seasoning and a little water if needed. Simmer until the sauce has thickened. Meanwhile, boil 25g/1oz brown rice (raw weight), drain and serve with the prawns and 'free' vegetables.

YELLOW: The colour of DETACHMENT

Choose foods from this group at times of the day when you're nervous, need to concentrate or make decisions, but not when you're stressed.

Cereal with yoghurt and banana (V): Serve 25g/1oz bran cereal with 1 sliced banana and 150ml/¼pt skimmed milk.
Cheesy scrambled egg on toast (V): Scramble 1 medium egg. When almost set, stir in 25g/1oz reduced-fat Cheddar cheese. Serve with 1 medium slice wholemeal toast.
Muesli and grapefruit (V): Serve 40g/1½oz unsweetened muesli with 150ml/¼pt skimmed milk. Plus half grapefruit sprinkled with artificial sweetener.
Egg and cress roll (V): Fill 1 small wholemeal roll with 1 medium hard boiled egg, 2 level tsp. reduced-calorie mayonnaise and half carton cress.
Banana milkshake and pineapple (V): Place 1 small banana, 1 small pot diet banana yoghurt and 150ml/¼pt skimmed milk in a blender. Process until smooth. Plus 75g/3oz canned pineapple in natural juice.
Tuna and sweetcorn roll: Fill 1 small wholemeal roll with 50g/2oz each of tuna canned in brine and sweetcorn. Serve with 'free' salad.
Cheese and crackers/melon (V): Serve 4 whole-wheat crispbreads with 25g/1oz reduced-fat Cheddar cheese and 'free' salad. Plus 175g/6oz Honeydew melon.
Cheesy cauliflower and macaroni bake (V): Boil 25g/1oz whole-wheat macaroni (raw weight) and 75g/3oz cauliflower. Drain and transfer to an ovenproof dish. Mix 2 level tsp. cornflour with 2 tbsp. skimmed milk taken from 150ml/¼pt. Bring the remaining milk to the boil, then add the cornflour mixture, stirring continuously until the sauce thickens. Add 15g/½oz reduced-fat mature Cheddar cheese and half level tsp. English mustard (or to taste). Pour over the vegetables, top with 1 level tbsp. home-made breadcrumbs and place under a preheated grill until brown.
Sweetcorn and ham omelette: Beat 2 medium eggs with 2 tbsp. skimmed milk. Stir in 25g/1oz each of chopped wafer-thin ham and canned sweetcorn. Spray a non-stick pan with Fry Light Sunflower Oil and cook the omelette until set. Serve with 'free' salad.
Chicken and mushroom risotto: Place the following ingredients in a pan: 50g/2oz cubed chicken breast (raw weight), quarter sliced small onion, 1 small crushed garlic clove, 200ml/7floz chicken stock, 40g/1½oz brown rice, 25g/1oz sliced mushrooms, and a pinch ground saffron. Season, bring to the boil and simmer for 35 minutes or until all the liquid has been absorbed. Serve with 'free' vegetables.
Gammon with pineapple: Grill a 75g/3oz gammon steak (raw weight). Top with 1 pineapple ring canned in juice and heat through. Serve with 75g/3oz low-fat oven chips and 'free' vegetables.
Turkey, sweetcorn and pasta salad: Boil 25g/1oz whole-wheat pasta (raw weight), drain and cool. Chop 40g/1½oz cooked turkey breast and half yellow pepper. Mix with 50g/2oz sweetcorn, the pasta and 1 level tsp. reduced-calorie mayonnaise. Serve with 'free' salad.

PURPLE: The colour of SPIRITUALITY

Choose foods from this group at times of the day when you need some motivation and purpose, but not if you're feeling energetic. Alternatively, blue is the colour of relaxation. Choose foods from this group at times of the day when you feel ill at ease, timid or want to relax, but not if you feel cold or energetic.

Blackberry cereal with yoghurt (V): Serve 25g/1oz bran cereal with 225g/8oz blackberries, a sprinkling of artificial sweetener and 1 small pot low-fat plain yoghurt.
Blueberry muffin and fruit (V): Serve 50g/2oz blueberry muffin with 1 plum.
Fruit salad (V): Mix together 75g/3oz each of blueberries, blackberries, blackcurrants, black grapes and black cherries. Sprinkle with artificial sweetener and serve with 6 level tbsp. fat-free fromage frais.
Toast with blackcurrant jam (V): Top 2 medium slices wholemeal toast with 2 level tsp. each of low-fat spread and reduced-sugar blackcurrant jam. Plus 50g/2oz seedless black grapes.
Beetroot soup and toast (V): Grate 3 small beetroot and place in a pan with 1 chopped small onion and 575ml/1pt vegetable stock. Season, bring to the boil, cover and simmer for 45 minutes. Strain and add 1 tbsp. lemon juice and 3 tbsp. dry sherry to the liquid. Serve chilled with 2 level tbsp. plain low-fat yoghurt swirled in and 1 medium slice wholemeal toast with 1 level tsp. low-fat spread.
Danish blue toastie (V): Make a toasted sandwich with 2 medium slices wholemeal bread and 20g/¾oz Danish blue cheese. Serve with 'free' salad.
Jacket potato with red cabbage coleslaw (V): Bake a 200g/7oz potato (raw weight). Finely shred 50g/2oz red cabbage and thinly slice 1 small red onion. Mix with 1 level tbsp. each of sultanas and fresh coriander and 1 level tsp. reduced-calorie mayonnaise. Serve the coleslaw with the potato and 'free' salad.
Aubergine, mozzarella and tomato slices (V): Spray a baking tray with Fry Light Sunflower Oil. Cut half small aubergine into 2.5cm/1 inch slices, slice 2 tomatoes and grate 40g/1½oz reduced-fat mozzarella cheese. Place the aubergine slices on the tray and top each with a slice of tomato, some cheese and a pinch of dried mixed herbs. Place in a hot oven and cook until the aubergine is soft and the cheese melted and golden brown. Serve with 'free' salad and 25g/2oz French bread.
Pasta with Danish blue sauce (V): Boil 25g/1oz whole-wheat pasta (raw weight), drain and add 2 level tbsp. reduced-fat creme fraiche and 25g/1oz Danish blue cheese, Heat through and serve with 'free' vegetables.
Moussaka: Slice half small aubergine and sprinkle with salt. Leave for 30 minutes to extract the bitter juices, then rinse and dry. Spray a non-stick pan with Fry Light Sunflower Oil and fry half sliced small onion and 1 small crushed garlic clove. Add 50g/2oz extra-lean minced lamb and cook for 10 minutes. Add a 200g can tomatoes and simmer until thickened. Meanwhile, fry the aubergine slices in Fry Light. Arrange a layer of aubergine on the bottom of a small ovenproof dish. Spoon over some meat and layer until all the ingredients are used up. Mix 5 level tbsp. plain low-fat yoghurt with a pinch of nutmeg and 1 level tsp. Parmesan cheese. Pour over the meat and aubergine and bake at 180°C/350°F/gas mark 4 for 45 minutes until golden. Serve with 'free' vegetables.

ORANGE: The colour of JOY

Choose these foods at times of the day when you feel lacking in energy, depressed, indecisive or inhibited, but not if you feel like overeating, are angry or irritable.

Peach cereal and orange juice (V): Serve 25g/1oz bran cereal with half chopped peach and 150ml/¼pt skimmed milk. Plus 150ml/¼pt unsweetened orange juice.
Toast and marmalade/Galia melon (V): Top 2 medium slices wholemeal toast with 2 level tsp. each of low-fat spread and reduced-sugar marmalade. Plus 175g/6oz slice Galia melon.
Apricot oat cereal (V): Make up 40g/1½oz instant hot oat cereal with water and serve with 5 chopped dried apricots.
Sunrise fruit salad (V): Peel and segment 1 orange and 1 satsuma. Chop half mango and 75g/3oz each of Galia melon flesh and papaya. Mix all the fruits with 75g/3oz canned mandarins and top with 3 level tbsp. fat-free fromage frais.
Smoked salmon and soft cheese roll/melon: Fill 1 small wholemeal roll with 25g/1oz each of low-fat soft cheese and smoked salmon. Serve with 'free' salad. Plus 175g/6oz slice Galia melon.
Jacket potato with baked beans (V): Bake a 150g/5oz potato (raw weight) and serve with 150g can baked beans in tomato sauce and 'free' salad.
Fish fingers, baked beans and chips: Grill 2 cod fish fingers in breadcrumbs and serve with 50g/2oz each of baked beans in tomato sauce and low-fat oven chips.
Potato, carrot and swede-topped cottage pie: Dry-fry 50g/2oz extra-lean minced beef. Add half small chopped onion and cook for five minutes. Add 200ml/7 fl oz beef stock and season. Bring to the boil and simmer until the mixture has thickened. Meanwhile, boil 50g/2oz each of potato, carrot and swede until soft. Drain and mash. Transfer the meat and some of the gravy to an ovenproof dish. Top with the potato mixture and 15g/½oz reduced-fat Red Leicester cheese. Brown under a grill and serve with the remaining gravy and 'free' vegetables.
Chicken tikka masala with rice: Spray a non-stick pan with Fry Light Sunflower Oil and fry 50g/2oz chicken breast (raw weight) cut into bite-sized pieces. Add quarter x 350g jar Uncle Ben's Tikka Masala Curry Sauce and cook according to the instructions. Serve with 2 5g/1oz brown rice (raw weight) and a selection of 'free' vegetables.

GREEN: The colour of BALANCE

Choose foods from this group at times of the day when you feel anxious or need to calm down, but not if you want to think objectively and analytically.

Fresh fruit salad and fromage frais (V): Slice 1 green apple, 1 pear and 1 kiwi fruit. Mix with 115g/4oz seedless grapes. Top with 2 level tbsp. fat-free fromage frais.
Cereal and fruit (V): Serve 25g/1oz bran cereal with 150ml/quarter pt skimmed milk. Plus 1 kiwi fruit and 1 green apple.
Guacamole with pitta bread (V): Warm 1 wholemeal pitta and serve with 25g/1oz guacamole and 'free' vegetables.
Asparagus soup (V): Serve a half x 568ml carton of New Covent Garden Asparagus Soup with 1 small wholemeal roll.
Pear and brie on toast (V): Toast 1 medium slice wholemeal bread on one side only. Top the untoasted side with 25g/1oz brie and 1 sliced pear. Grill until the cheese has melted. Serve with 'free' salad.
Basil pesto with pasta (V): Boil 25g/1oz tagliatelle verdi (raw weight). Drain and mix with 2 level tbsp. basil pesto. Serve with 'free' salad.
Avocado and bacon salad/kiwi fruit: Grill 2 lean rashers back bacon. Chop and mix with half medium chopped avocado, 'free' salad and 4 tbsp. fat-free dressing. Plus 1 kiwi fruit.
Fish, chips and peas: Grill a 115g/4oz piece of cod and serve with 75g/3oz low-fat oven chips, 50g/2oz peas and 'free' vegetables.
Roast pork with apple sauce: Serve 50g/2oz lean roast pork (cooked weight) with 1 level tbsp. apple sauce (sweetened with artificial sweetener, if desired), 150g/5oz boiled potatoes, 4 tbsp. fat-free gravy and 'free' vegetables, eg spring cabbage, Brussels sprouts, broccoli.
Lamb, pepper and courgette kebabs: Mix 3 level tbsp. plain low-fat yoghurt with 1 tsp. each of lemon juice and mint sauce and 1 crushed garlic clove. Cut 50g/2oz lamb into cubes and place in a non-metallic dish covered in the yoghurt mixture. Leave to marinate for half an hour or overnight. Chop half green pepper and 1 courgette and thread on to skewers together with the lamb. Grill, turning occasionally and basting with any remaining marinade, until the lamb is cooked. Serve with 25g/1oz brown rice (raw weight) and 'free' salad.

Colour gives food its attractive appearance, adding to its appeal. Sometimes this can tempt us so much that our mouths actually start watering as saliva production increases. The result: we end up over-eating. Most of us 'eat with our eyes' now and then rather than because we're hungry. For example, we choose a pudding from the dessert trolley because it looks nice, even though we've had two courses and feel full. In contrast, the colour of food can put us off eating it - would anyone really eat blue peas or green chicken?

Scarlet Pixel and SLIMMING hope that you have enjoyed reading this article and are now ready to experiment with your diet!