Photo by Jannis Brandt via Uplash.

If you’re anything like me, you might find it easy to fall into a boring and redundant dietary routine. Personally, I love trying new foods, but I often only think to do so when dining out or traveling—neither of which I do frequently as a full-time student with a full-time job. It was only after I read a Healthline article describing the benefits of “eating the rainbow” that I truly realized how dull and colorless my diet had become. Since my realization, adding more diversity to my dietary selection has brought on a number of benefits I’m eager to share with you in this article!

A colorful diet comes with health benefits:

Did you know that diversity in vitamins and minerals is correlated with the color of your food? While eating fruits and vegetables is commonly understood as the ideal strategy to maximize vitamin intake, slimming down your color selection can deprive you of nutrients you might not be getting anywhere else. Here are a few key insights to keep in mind when selecting your produce, courtesy of Healthline:

Red produce is anti-inflammatory, antioxidant, may help lower risk of heart disease and certain cancers and may help reduce sun-related skin damage. 

Yellow and orange produce is anti-inflammatory, antioxidant, supports eye health and may help lower risk of heart disease and cancer. 

Green produce is anti-inflammatory and antioxidant; cruciferous veggies in particular may help lower risk of cancer and heart disease. 

Blue and purple produce is anti-inflammatory, antioxidant, may help improve brain function and may help lower risk of heart disease, neurological disorders, type 2 diabetes and certain cancers.

Dark red produce is anti-inflammatory, antioxidant, may help support athletic performance through increased oxygen uptake, may help lower risk of high blood pressure, heart disease, and certain cancers

White and brown produce is anti-inflammatory, antioxidant and may help lower risk of heart disease, colon cancer and other cancers.

According to the National Library of Medicine, a diet containing a vast selection of colorful biolative pigments in fruits and vegetables is linked to positive health outcomes regarding body weight, lipid profile, inflammation, cardiovascular disease, mortality, type 2 diabetes and cancer. 

A colorful diet encourages you to try new foods:

After beginning to practice mindfulness in my diet’s color palette, I quickly noticed that I rarely eat blue or purple foods. As someone who prefers savory foods and saving money, solving this problem with an excess amount of blueberries and blackberries did not seem feasible. As an alternative, I’ve discovered that I really enjoy beet kraut as a sandwich topping along with my usual sauerkraut!

Likewise, yellow and orange foods rarely make their way onto my dinner plate, which encouraged me to recently try yams for the first time. My family wasn’t very fond of sweet vegetables, so foods like sweet potatoes and pumpkins were a rarity. Now, I have been making yam and tofu bowls as part of my regular meal prep—which has become one of my favorite things to eat.

From regional, in-season produce to exotic fruits you didn’t know existed, there are very few limits in selection thanks to the wonders of modern agriculture. You might as well take advantage! What foods do you think you might be missing out on?

A colorful diet promotes well-being:

While subjective, it has been my experience that visually appealing meals make my life feel less bland and more vibrant. The enchantment of a colorful selection of food brings positivity into my life at every step of the process, whether at the grocery store surrounded by a vivid selection or at home preparing my plate with a sense of elation. Pair this appreciation for edible radiance with the sense of adventure and tangible health benefits as mentioned earlier and the result is a profound sense of holistic well-being.

Final thoughts:

Each time I prepare a meal, I now challenge myself to incorporate every color of the rainbow. Doing so has helped me find a new sense of both creativity and balance within my diet. If you find yourself lacking proper nutrients, void of fresh inspiration, or simply feeling bored and underwhelmed with your diet or surroundings, perhaps introducing some color into your diet is the change in pace you didn’t know you were looking for! 

Valentine’s Day is right around the corner! Whether or not you celebrate, who doesn’t deserve a date night (or a simple night out) every now and then? From cozy cafes to city buzz, I’ve compiled a list of my personal favorite places to take someone special – ranked by quality, price, accessibility, atmosphere and overall experience for a romantic evening out. Be sure to read until the very end for my #1 pick for this Valentine’s Day!

5. Parlor
Location: Kansas City (Downtown)

What do you get when you cross a food court and a bar? Well, you get Parlor; a vibrant and exciting host for Kansas City nightlife with doors open to guests of all ages. Parlor curates a regularly changing lineup of vendors that serve customers food-court-style, and, for guests over the age of 21, they have two bars between three levels. If you visit on a weekend, you might find yourself eating to the sound of live music, too! 

Price Range: $$
Vegan Friendly: Usually
Allergen Friendly: Usually
Menu: Parlor (current vendors)

4. Snooze, an A.M. Eatery
Locations: Kansas City (Westport), Overland Park

Snooze, an A.M. Eatery provides a unique dining experience centered around fresh ingredients, a cozy environment, and a vibrant atmosphere that simultaneously feels both retro and modern. The menu offers a variety of breakfast and brunch items ranging from pancakes to scrambles. The welcoming energy and wide variety of options make this the perfect place to start off your Valentine’s Day!

Price Range: $$
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Snooze, an AM Eatery

3. Sweet Emotion
Location: Kansas City (The Northland)

What’s not to love about an ice cream shop offering a menu themed around early 2000s emo and alternative music? This charming stop combines sugar and nostalgia for a memorable and flavorful experience. It’s the perfect spot to hit for a tasty dessert, neighboring all kinds of fun date destinations in the Northland.

Note: This Valentine’s Day will fall on a Wednesday, which means RINO will be hosting stand-up-comics right on the other side of the curtain that separates the two spaces. Talk about a two-for-one deal!

Price Range: $
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Sweet Emotion

2. Blue Sushi Sake Grill
Locations: Westwood, Kansas City (Power & Light District)

For sushi fanatics, there is no greater dining destination in the Greater Kansas City Area than Blue Sushi Sake Grill. The colorful and lively atmosphere creates an experience that visually combines traditional Japanese culture with American culture and the dynamic energy of urban nightlife. Between the extensive drink selection, delicious desserts and appetizers, and, of course, dozens of creative sushi rolls you won’t find anywhere else, Blue Sushi is top-tier!

Note: Be sure to book your reservation in advance! Due to popularity, a several-hour wait is not uncommon if you do not make a reservation on a high-traffic night like Valentine’s Day.

Price Range: $$$
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Blue Sushi Sake Grill

Honorable Mentions…
Before I reveal my #1 pick for Valentine’s Day dining, here are a couple of restaurants I highly recommend planning a visit to, in addition to the other entries on my list:

Meshuggah Bagels
Locations: Kansas City (Power & Light District), Kansas City (Midtown), Overland Park

Description: Kansas City tribute to authentic New York and New Jersey bagels. A new location is coming to Liberty this February! 

Price Range: $
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Meshuggah Bagels

Baba’s Pantry
Locations: Kansas City (Westport)

Description: Family-owned Palestinian restaurant with a menu consisting of recipes mailed to the owner, Baba, by his grandmother, Tayata, while seeking an education in the United States as a refugee.

Price Range: $
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Baba’s Pantry

The Fix
Location: Kansas City (Downtown)

Description: Plant-based comfort food operating out of a renovated historic building near Martini Corner in Kansas City.

Price Range: $$
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: The Fix

Minsky’s Pizza
Locations: Liberty, Kansas City, Lawrence, Independence, Blue Springs, Lee’s Summit, and more

Description: Local pizza chain specializing in creative pizzas, pasta, sandwiches, salads, and more. Heart-shaped pizzas will be available at select locations this Valentine’s Day!

Price Range: $$
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Minsky’s Pizza

Mud Pie Bakery & Coffee
Location: Overland Park

Description: Plant-based bakery with a variety of sweets and savory goods, including everything from pastries to sandwiches. Both Valentine’s Day and “anti-Valentine’s Day” Mostess will be available to those who order before they sell out! 

Price Range: $
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: Mud Pie Bakery & Coffee

1. The Tree Hugger Kitchen
Location: Riverside, MO

The Tree Hugger Kitchen takes the #1 spot on my list for its wide selection of food, dedicated staff and unique ability to make your dining experience feel like an indoor picnic. Complete with a shelf full of board games, rustic décor, comfortable seating and delicious food, I could not think of a better restaurant to spend quality time with my favorite person. Bring your stay-at-home date night to The Tree Hugger Kitchen this Valentine’s Day for a peaceful dining experience you’re sure to remember!

Price Range: $$
Vegan Friendly: Yes
Allergen Friendly: Yes
Menu: The Tree Hugger Kitchen

Food Not Bombs is a worldwide organization working to achieve several goals. According to their website, Food Not Bombs “is trying to inspire the public to participate in changing society and focus [their] resources on solving problems like hunger, homelessness and poverty while seeking an end to war and the destruction of the environment. [They] are also showing by example that [people] can work cooperatively without leaders through volunteer effort to provide essential needs like food, housing, education and healthcare.”

At the core of Food Not Bombs’ philosophy is the belief that hunger and poverty are not insurmountable challenges but rather curable issues in the face of abundant supplies and production. Michael, a volunteer, highlighted, “Food Not Bombs wants to show how little effort it would take to feed everyone and how much effort we put into warfare instead.” Kara, another volunteer, emphasized the inclusivity of Food Not Bombs, stating, “There is no line between those who serve and those who eat; there is no barrier to access.”  

In my conversation with volunteer Emi, they spoke about the profound impact of reconnecting with their community through Food Not Bombs: “Capitalism has removed the connection between community and my labor, but this restores that. I can see how my work actively helps people.” Reestablishing community bonds not only addresses immediate hunger but also fosters a sense of purpose and fulfillment among volunteers.

The volunteers discussed how much this work meant to them. Micheal told me “Food not bombs is not exhausting, extra work I have to do on my weekend. It fills my bucket.” Emi summed up the collective sentiment of volunteers, “When I get off work, I am looking forward to [volunteering].” I felt the eagerness and fulfillment that the volunteers described—even after just one visit. Sitting at the [food preparation] table, I engaged in conversations about current events and the philosophy of art while cutting up potatoes, tomatoes, peppers and corn. The atmosphere was remarkably relaxed, and the volunteers welcomed me with open arms.

Once the meal was ready, we all had the chance to taste our creation before serving it up. The ketchup potato and greens, paired with corn, tomatoes and peppers were delicious. It felt great to see and taste what we had made together. When it came time to serve the food, I felt a profound sense of fulfillment. The gratitude expressed by the recipients was palpable; their smiles and words of thanks resonated deeply. I found immense joy in serving, knowing that the collective efforts of myself and the other volunteers were making tangible differences in the lives of others.

Anyone can volunteer and I encourage you to do so. When I asked what makes a good volunteer Emi stressed the importance of cooperation, stating, “Cooperation is the best trait to bring. It’ll go way farther than any other skill.” Food Not Bombs thrives on the collaborative efforts of its volunteers, who come together to prepare and distribute meals, embodying the power of collective action. A fellow Jewell student who regularly volunteers with Food Not Bombs, B.J., says “It’s not often you find a group that balances feeding their community with respect for animals’ rights and efforts to address systemic issues that cause hunger and waste. It makes what I’m doing feel worthwhile every time.” 

By volunteering with Food Not Bombs, I became a part of a movement that believes in the inherent goodness of humanity and the ability to create positive change through collective action. You can do the same. Roll up your sleeves and witness the impact you can make by continuing to spread love, nourishment and hope to communities in need.

Veganism is the belief that animals should not be killed, harmed or exploited for human gain, and the decision to reflect that belief in your actions to whatever degree is “possible and practicable.” Veganism differs from vegetarianism or a plant-based diet in that this is not a diet or a set of restrictions, but rather a worldview that applies to all areas of life. I am of the belief that everyone should take this approach and adopt a vegan lifestyle for the betterment of ourselves and society. 

In the seven years I’ve spent advocating for the rights of animals, I have heard many people argue that not everyone can be vegan. Some go as far as to claim that veganism is classist, ableist and exclusionary. I do not believe this to be the case and here is why.

Like many, I believe that it is wrong for someone to kill another human being. Because of this ethical conviction, I live my life accordingly and refrain from killing other people. This does not mean there are no exceptions. If someone were to attack me, forcing me to choose between preserving my life or terminating theirs, I would not hesitate to protect myself. Because I would be acting in self-defense, I would not be considered a murderer by the standards of any reasonable person or in the eyes of the law. This is a concept that is widely recognized and understood.

If you believe it is wrong to exploit animals for their resources, you might decide to practice veganism. When practicing veganism, the principle I described before still applies. It’s not murder to kill tapeworms, bedbugs or lice. It’s self-defense. Likewise, it is not murder for a person lacking money or shelter to eat a meal that someone gave them while panhandling, or to dumpster dive looking for the only food they might eat that day or even purchase something made with animal products if their only readily available source of food is a gas station with no plant-based options. That is merely self-preservation. 

My understanding of veganism is as follows: when you are presented with a given set of choices, you should choose whichever option harms animals the least. In this way, anyone can be vegan. The consequences of unfavorable circumstances do not strip you of what it means to be vegan.

Veganism is not a purity test. It is a moral philosophy that rejects the commodification of animals and acknowledges that it is unreasonable to maximize harm simply because your very existence warrants at least some level of it. When presented with the option to harm animals and the option not to harm animals, I do not harm animals. There is no acceptable reason not to live this way. To reject veganism is to believe that it is your right to determine whether or not sentient beings should live or die, based solely on palate pleasure, profit incentive and culture/tradition. I struggle to imagine a more entitled worldview.

Not all vegans are likable or reasonable people. Some embrace the “vegan” label without understanding the roots of the vegan movement and speak out of ignorance. Some embrace the “vegan” label without understanding issues of race, class and disability, and let their prejudice get in the way of engaging in meaningful activism. Some embrace the “vegan” label but are so politically incoherent and morally illiterate that informed and reasonable people will have no interest in indulging their ideas. These individuals do not represent vegans or veganism as a whole and should not be used as an excuse to perpetuate the suffering of the most vulnerable creatures on the planet. 

I hope that my understanding and explanation of veganism provides clarity, and persuades you to adopt a vegan philosophy and practice harm reduction in your daily life. To do so is a necessary step to be taken in addition to, not in place of, our efforts to dismantle systematic oppression in all of its forms. Animal rights are essential to any movement claiming to promote freedom, justice, equality and liberation. It is crucial that we empathize with both the exploitation of humans and non-human animals alike. We are not free until we are all free. All means all.