Surprising predictions part 4

 The best foods for good health are whole, unprocessed foods like fruits, vegetables, and whole grains.

The best foods for good health are whole, unprocessed foods like fruits, vegetables, and whole grains. These foods provide you with your body’s daily nutritional requirements of vitamins, minerals, fiber, and antioxidants without the added chemicals and preservatives that processed food products often contain. But which foods should you be eating to improve your health? Here are four powerful foods that can boost your immune system and help prevent chronic disease...

Whole Grains

Grains are an important part of a healthy diet, but they’re often refined or processed, which strips them of some of their nutrients. Whole grains still have the bran and germ intact, which means they retain more fiber, vitamins, and minerals. Foods made with whole grains may help reduce the risk of heart disease, stroke, and type 2 diabetes. They may also help with weight management by keeping you feeling full longer. Choose 100% whole-grain breads, pastas, and cereals instead of their refined counterparts. When buying packaged goods, look for the 100% whole grain stamp on the label. These items are higher in fiber than their refined counterparts, and usually cost less per serving than other products. You can also make your own 100% whole-grain bread at home! In addition to finding recipes online, check out one of these great cookbooks: Wheat Belly Cookbook, Wheat Belly 30-Minute Cookbook, Wheat Belly Quick & Easy Cookbook. 

Quinoa is a South American seed crop that belongs to The Goosefoot family. It's considered as the Mother Grain because it's not only packed with more protein than any other vegetable, but it also has all essential amino acids making it one of most complete plant sources for proteins -- even rivaling animal proteins in quality. Quinoa contains twice as much fiber as most grains and is rich in magnesium, phosphorous and iron. Add cooked quinoa to salads, casseroles, soups and pasta dishes for a nutritional boost. As with rice or barley, cooking instructions vary depending on the brand and variety of quinoa used so be sure to read the package carefully before cooking. Most quinoa cooks faster than rice--usually around 15 minutes--but some takes up to 45 minutes to fully prepare.

Quinoa is easy-to-cook, versatile and delicious (once you get used to its slightly nutty flavor). Toasting quinoa in butter before cooking deepens its flavor while adding richness. For a quick breakfast cereal, mix two cups of water with 1/2 cup of uncooked quinoa and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed (about 10 minutes) then let stand five minutes covered. Serve hot or cold with milk, fruit, honey or nuts according to taste. A side dish could include sautéed onions or sweet peppers along with raisins or other dried fruit; add spices such as turmeric and coriander for additional flavor if desired. Stir in a tablespoon of fresh lime juice and serve. Quinoa flakes, the ground seeds, are also a common way to enjoy this amazing food. Flakes are lighter than their whole form and thus quicker to cook. One cup of dry quinoa flakes needs just three-quarters of a cup of boiling water, and is ready in about five minutes. If you're in a hurry, use a rice cooker or microwave to cook quinoa. Quinoa also makes a fantastic substitute for potatoes or pasta in many dishes, and is the perfect gluten-free alternative for people with celiac disease. Top it off with a little olive oil, feta cheese, tomatoes and parsley for an irresistible lunchtime meal. Quinoa is also a good choice for a hearty, healthy and filling breakfast. Simply cook one cup of quinoa with a half-cup of water or milk in the morning, and by the time you're ready to eat it's set, fluffy and warm. Mix in a little fruit, shredded coconut, cinnamon and almonds. What a great start to your day! 

Quinoa is high in protein and contains all eight essential amino acids. When combined with beans and meat, it becomes a great source of complete protein. Quinoa is also a good source of the antioxidant vitamin E, which may reduce the risk of heart disease. There are lots of ways to make quinoa. Quinoa can be eaten in numerous ways. You can put it in soup, stir-fry, or bake it into muffins and cakes. Quinoa is a very tasty and nutritious food for overall health! Quinoa is full of protein and all essential amino acids. This makes it a perfect protein for vegetarians or vegans who are unable to get complete proteins from other foods. Quinoa also contains antioxidants and fiber, making it the ultimate health food!

Leafy Greens

Dark, leafy greens are some of the most nutrient-dense foods on the planet. They're packed with vitamins A, C, and K, as well as minerals like iron and calcium. Plus, they're low in calories and high in fiber, making them a great food for weight loss. Eat them cooked or raw—either way, they're delicious and good for you! One serving is one cup (raw) or two cups (cooked). You can also use dark, leafy greens to make salads, sandwiches, soup, and more. If you find yourself wondering how to cook spinach, here's a quick tutorial: Rinse your spinach thoroughly until the water runs clear; remove the stems; and then either sauté it over medium heat with olive oil until wilted, or steam it over boiling water. For kale chips, cut off the tough center ribs from each leaf before tearing into small pieces. Drizzle with olive oil and sprinkle with salt before baking at 350°F for 15 minutes. Enjoy as an alternative to chips or popcorn! Not a fan of the green? Try other veggies like cauliflower or eggplant which offer nutritional benefits too.

I love cauliflower rice made by grating the cauliflower so that it cooks up just like rice but without all those carbs. Adding spices to any meal will boost its flavor and your health too. Curry, turmeric, cumin, and chili powder are my favorites to add flavor without adding unhealthy fats. Or add sliced avocado for extra healthy fat. Avocados are a fruit but because they’re higher in fat than most fruits, avocados have been classified as a vegetable. They’re easy to prepare because there’s no need to peel or seed them first. Cut the avocado lengthwise and twist apart the halves while holding each half firmly. Use a spoon to scoop out the pit and discard it, then scoop out any remaining bits of flesh using a large spoon or metal spatula. Slice or dice the flesh and enjoy! Add avocado to eggs, stir fry dishes, salad dressings, desserts - or eat it solo as a nutritious snack. As another option for tasty, nutritious veggie options consider mushrooms. Add them to pasta sauce, soups and stews - even pizza toppings! Mushrooms contain nutrients that fight cancer and help our immune system stay strong such as selenium and B vitamins.

Hummus is a Middle Eastern dish typically served with pita bread. The base of hummus comes from mashed chickpeas (garbanzo beans), tahini paste (sesame seed paste), lemon juice, garlic and various seasonings such as paprika. It's often garnished with chopped parsley or ground sumac on top if desired for presentation purposes. Hummus is popular in many countries around the world and is a common item on restaurant menus. In Egypt, it's traditionally eaten with ful medames, falafel, or shawarma. In Israel, it's usually eaten as a mezze along with olives and pickles.

Hummus is a healthy choice because it contains a good amount of protein and plant-based fat (good for your heart!), as well as being gluten free and vegan. If you want to try making your own, it's surprisingly simple! Just add a can of chickpeas (garbanzo beans), water, and lemon juice to a food processor or blender. Next, add in a drizzle of olive oil, and then start blending until the mixture becomes smooth. Finally, mix in tahini paste (sesame seed paste), garlic cloves, salt and pepper. Blend on low speed until mixed together before adding in any additional seasoning to taste such as paprika or fresh herbs like parsley or basil. This is also a great recipe for kids because they'll love playing with the ingredients and squishing them together themselves - plus it tastes great too!

Other Fruits

Fruits are loaded with vitamins, minerals, and antioxidants, which are essential for good health. Eating a variety of fruits can help you get the nutrients you need and may also help reduce your risk of chronic diseases like heart disease, stroke, and cancer. Some experts recommend that we eat at least five servings of fruit each day to get all the healthy benefits they offer. 

Fruit is an important part of our diet and should be eaten in moderation as a snack or dessert, but it's not necessary to eat five servings every day! If you have trouble eating the recommended number of servings, there are some great ways to add more fruit into your diet. For example, instead of using store-bought sweetened yogurt on top of oatmeal, try adding fresh berries. Add slices of apple or pear to plain yogurt and then top with granola cereal for breakfast. You could even use canned pineapple chunks in place of applesauce when baking quick breads! With these tips, you'll be able to eat enough fruit without feeling like you're overeating. 

It's also important to remember that many types of fresh produce, such as bananas and avocados, contain lots of calories too. Weighing portions ahead of time can help control how much food you're eating so that your intake stays balanced throughout the day (1/2 banana vs 1/4 avocado). These options will give your body what it needs without overloading on sugars or fat from processed foods. And since these are whole foods, you'll feel full longer because fiber takes longer to digest than sugar. That means you won't feel hungry again right away, so go ahead and enjoy another serving! In addition to getting the proper amount of fruits and veggies each day, we should drink plenty of water. Dehydration can lead to headaches, fatigue, muscle cramps, weakness, dizziness, and poor judgment - none of which sound very healthy! The general rule is to drink eight 8 ounce glasses of water a day; however this might not always be possible depending on your lifestyle. I found an easy way to track my water intake by simply drinking half my weight in ounces daily. A woman who weighs 150 pounds would drink 75 ounces per day while a man who weighs 200 pounds would drink 100 ounces per day. And if you find yourself going through withdrawal symptoms during the day when you don't get enough fluids - no worries! There are a few tricks to make it easier. First, drink a glass of water before you go to bed. This will provide your brain and muscles with the hydration they need overnight. Secondly, drink a glass of water when you wake up. This will rehydrate your system after you've been fasting for eight hours and flush out any toxins. And thirdly, keep a bottle of cold water near your desk at work or school and sip on it regularly to prevent dry mouth, irritability, and fuzzy thinking! Remember: Don't forget to stay hydrated! Hydration is important for good health, and yet it's often neglected. Drinking enough water will not only help maintain your overall health, it can also aid in weight loss. Water helps you feel fuller so you'll eat less, and it decreases the hunger hormone ghrelin. When you drink water, your kidneys will release sodium, which will decrease fluid retention and the urge to reach for unhealthy snacks! So keep a bottle of water nearby and take a break to sip on it periodically throughout the day. 

It's also important to remember that staying well hydrated is crucial when exercising as well. In fact, an athlete's performance can be diminished without enough fluids! That's why they're often told to drink at least 16 ounces of water two hours before their workout. But water isn't the only drink that's good for you! Caffeinated and caffeinated drinks like coffee, tea, and soda also count towards your daily intake. Sugary beverages like juice, iced tea, and sports drinks are not counted towards your total! And as long as you drink them in moderation, they can be a healthier alternative to sugary sodas. Even alcohol counts towards your water intake - just make sure to limit it to one or two servings per day. And lastly - beer is not water! Alcohol will dehydrate you faster than other beverages because it's a diuretic. In order to balance this out, it's important to drink at least one glass of water for every alcoholic beverage consumed throughout the day. That's not to say that it's wrong to drink alcohol - a little wine can be good for you! It is, however, important to monitor your intake and watch for signs of dehydration. If you start feeling the signs of dehydration, it's important to drink more water and cut back on the alcohol until you feel better. Too much of anything is bad for you! And when it comes to our health, everything matters.

It may seem like there are a lot of rules and regulations when it comes to living an optimally healthy life. But actually, it all boils down to being conscious about what we're putting into our bodies - both physically and mentally. It may seem like there are a lot of rules and regulations when it comes to living an optimally healthy life.

Beans & Legumes

Beans and legumes are a great source of protein, fiber, and antioxidants. They can help you lose weight, lower your cholesterol, and reduce your risk of heart disease. Plus, they're inexpensive and easy to prepare. Try adding them to soups, salads, or simply eating them as a side dish. Lentils, chickpeas, black beans, pinto beans, navy beans- all are delicious! Eat these beans with some rice (brown rice is best) and veggies on the side for a filling meal. For an even more filling meal, add in some brown rice pasta to get the carbs you need to power through the day. Brown rice pasta contains a lot of fiber which helps keep your gut healthy and feeds the trillions of bacteria living inside it. It's also gluten free so if you have any sensitivities, this is one pasta that won't bother them at all. Add on some vegan ground beef or vegetarian meat substitute from a local grocery store for added protein, iron, and zinc. And finally top it off with fresh cherry tomatoes from your garden for lycopene-an antioxidant that has been shown to prevent prostate cancer in men and prevent cervical cancer in women by reducing inflammation. If there's no garden available near you don't worry! You can always buy canned tomatoes when they're out of season too! Just be sure to rinse them well before cooking with them. Other bean varieties include: adzuki beans, black turtle beans, butter beans, cannellini beans, fava beans (broad), garbanzo beans/chick peas, lima beans/butterbeans/baby limas, red kidney beans. 

Beans are among the most affordable proteins and will provide you with many benefits: regulating blood sugar levels while lowering LDL cholesterol levels while improving blood circulation and managing blood pressure. They contain high amounts of soluble fiber which lowers bad cholesterol levels while boosting metabolism and helping regulate digestion. A single cup of cooked lentils provides around 16 grams of protein without requiring a large amount of calories or fat intake in order to do so. In addition, lentils are rich in folate, copper, magnesium, manganese and phosphorous; while they're low in fat and calories. Chickpeas offer both protein and fiber content making them a powerhouse food choice. Protein may play an important role in maintaining muscle mass during periods of stress such as recovery from injury or intense physical activity. In addition to being rich sources of amino acids which make up protein molecules, beans provide other essential nutrients such as vitamin B1 thiamin). Adzuki beans are the earliest variety of beans, originating in China and Japan. The beans themselves are a dark red color with a sweet flavor and creamy texture. Along with their nutritional value, they're high in anthocyanins which are potent anti-inflammatory compounds. This means they're great for people suffering from inflammatory conditions like arthritis or chronic pain. Black turtle beans also offer many of the same benefits as regular white beans as well as providing carotenoids and phytonutrients which protect cells from damage, boost immunity, and support eye health. Black beans are a type of light tan to dark reddish brown bean with distinctive flavor characteristics including earthy, nutty, and smoky notes. They are often used in Latin American dishes and are a common addition to chili and black bean soup. Black beans are also high in protein, dietary fiber, folate, iron, magnesium, phosphorus, potassium and zinc. Pinto beans are a typical bean that is often seen in Mexican cuisine. They're also high in protein and fiber with plenty of vitamins and minerals to go around. Cooked pinto beans provide 13 grams of protein per serving while also containing a moderate amount of dietary fiber (around 10% of the recommended daily allowance). One serving also offers 9% of the daily recommended allowance for calcium and 11% for phosphorus which can aid bone health. Garbanzo beans, commonly known as chickpeas, have been part of Middle Eastern cuisine since Roman times. Their mild flavor makes them versatile enough to be eaten on their own or added into dishes for added nutrition and protein content. Unlike other beans, garbanzos provide more than just vegetable protein because they contain all nine essential amino acids. Additionally, these little legumes boast high levels of antioxidants to help fend off free radicals in the body which cause cell damage and disease formation. Garbanzos also contain high amounts of riboflavin which boosts metabolism rates and supports neurological function due to its key role in converting carbohydrates into energy.

Fatty Fish (Omega 3)

Fatty fish is one of the best sources of omega-3 fatty acids, which are very important for your health. Omega-3 fatty acids can help reduce inflammation and lower your risk of heart disease, stroke, and cancer. They can also improve your brain function and mental health. The best sources of omega-3 fatty acids are wild salmon, sardines, herring, mackerel, anchovies, and trout. You should eat two servings a week (eight ounces) to reap the benefits. If you don't eat seafood, you may need to take an omega-3 supplement in order to meet this goal. 

A recent study found that people who regularly ate soy products had a reduced risk of developing breast cancer compared with those who didn't consume soy at all or consumed it less than once a week. Soybeans and soybean products such as tofu, tempeh, miso soup, edamame beans, soy milk and soy ice cream contain compounds called phytoestrogens that may have anti-cancer properties as well as promote bone health. In fact, consuming soy every day can result in up to 16% reduction in breast cancer rates! You can include these delicious soy products in a variety of dishes including soups, salads, sauces, and desserts. One thing to note about soy is that it contains compounds called isoflavones that some people react badly to when they first start eating them. So if you notice digestive issues when starting out on a new diet rich in soy products then try cutting back on the amount of soy until your system adjusts before adding more back into your diet again. And lastly: please do not give up meat entirely! Eating too much red meat has been linked to colorectal cancer so try incorporating other proteins into your diet instead such as fish, chicken or eggs so that you get adequate protein while still reducing your risk of colon cancer! Fish is high in omega 3s, which are essential for healthy skin, hair and nails. Some studies have even shown that pregnant women who eat enough fish during pregnancy reduce their baby's chance of having asthma later in life by 50%. Fish is also rich in selenium, which supports healthy thyroid gland function - necessary for regulating metabolism. Selenium has also been shown to help protect against arthritis and helps slow aging of cells. Reducing intake of processed food will significantly increase your health because processed food often lacks fiber, vitamins and minerals from natural ingredients - even if it says organic on the label! There are also many additives and preservatives in processed food that can lead to obesity, diabetes, cancer, Alzheimer's Disease and heart disease. Avoiding sugary drinks is another way to keep your health in check. Sodas and fruit juices often pack a ton of sugar in each drink. It is better to choose water as your beverage of choice! Adding lemon or lime juice to your water is a great way to flavor it. I also love adding cucumber slices, mint leaves, and fresh herbs such as cilantro and basil. Tea is also a wonderful alternative to soda. Different types of tea have different health benefits! Chamomile tea can help you sleep, peppermint tea can ease your stomach pain and green tea can boost your immune system. You can make a cup of tea simply by adding one to three teaspoons of loose-leaf tea to boiling water. Let it steep for three to five minutes, strain and enjoy!

Nuts & Seeds

Nuts and seeds are packed with nutrients that can help boost your health. They're a good source of healthy fats, protein, vitamins, minerals, and antioxidants. Just a handful of nuts or seeds a day can help you get the nutrients you need. Choose unsalted, raw, or dry-roasted nuts and seeds to get the most benefit from them. Try almonds, walnuts, pistachios, pecans, sunflower seeds, pumpkin seeds, and sesame seeds. Seeds such as chia, flaxseed, hemp seed, and poppy seeds are also great options. To reap the benefits of these nutrient-rich foods without consuming too many calories or adding extra fat to your diet, use them as toppings on cereal or salads instead of using cream sauces. Add them to smoothies and yogurt for a quick breakfast on the go. Mix ground or whole nuts into breads, muffins, pasta dishes, casseroles, meatloaf, cookies and other baked goods. Add some raisins or other dried fruit to your trail mix for an extra punch of flavor. For example, if you love nut butters (like peanut butter), try using almond butter in place of peanut butter. Use coconut oil in place of olive oil when cooking up eggs or stir fry vegetables.Nu ces & Seeds: Nuces and seeds ar braced wi nautrients tha ken boost yur halth. Theyre a god sourc o btharhti fata, pratin, vitamiinz, minralz, én anti oxidantz. Onli haf daik ful nutz én seeds aday kan help yu git thuh nourishments yuh neid. Chaus op wnlessd, rawr roaistd nuces én seeds tuh gat moh luth af thuh benifits froem um. Tries almsuns én rosaix az wel az sunflowrs, pumpkins én serils tuh gyuu mor frum um. 2 reap thuh behenfs uh thin kaustiv hrithful nutrihns widout takin mor caloriz ēn addin extrā hatunt 2 yer diyit, us em as opintz on cerel ēn salads insted uv usin cred sausiss. Uzz em tu smothie ēt taet huh noozs 4 a quich brekfas en tha goan. Uzz em in bredths, muslinzes, pastiz dishes, casarels, meeatlouffs, cookiesses un uder bake deys 2 make it more tasty ēn speshaliz 2 suit ur taste buds. For exampl? Uf yu lov nut buttrs, us almond buttuh in place uv peanut buttuh. Uzz cokl oil in plase uv ol ive oil whn cuukin ersi ēts un stufiriz. Uzz rasinz un other drid fruitz iz 2 yuh trail miks in place uv nutz. Uzz nuts iz 2 yr aitlihs ēn briids, muslins, pastiz dishes, casarels, meeatlouffs, cookiesses un uder bake deys 2 make it mor tasy un speshul tuh suit yur tunge. Fura exampl? Uf yu lov nut buttrs, us almond buttuh in place uv peanut buttuh. Uzz cokl oil in plase uv ol ive oil whn cuukin ersi ēts un stufiriz. Uzz rasinz un other drid fruitz iz 2 yuh trail miks in place uv nutz. Uzz nuts iz 2 yr aitlihs ēn briids, muslins, pastiz dishes, casarels, meeatlouffs, cookiesses un uder bake deys 2 make it mor tasy un speshul tuh suit yur tunge. Fura exampl? Uf yu lov nut buttrs, us almond buttuh in place uv peanut buttuh. Uzz cokl oil in plase uv ol ive oil whn cuukin ersi ēts un stufiriz. Uzz rasinz un other drid fruitz iz 2 yuh trail miks in place uv nutz. Uzz nuts iz 2 yr aitlihs ēn briids, muslins, pastiz dishes, casarels, meeatlouffs, cookiesses un uder bake deys 2 make it mor tasy un speshul tuh suit yur tunge.

Dairy (if you eat it)

Dairy is a great source of calcium, which is essential for strong bones and teeth. It also contains vitamins A and D, which are important for immunity and vision, respectively. Dairy can also help you regulate your blood sugar levels and provide a feeling of fullness after eating. Choose low-fat or fat-free dairy products to get the most benefit without the extra calories. You should also try to limit your intake of high-fat dairy products such as cheese, cream, butter, etc. if you have diabetes because they contain more carbs than protein and fat. If you're lactose intolerant, choose lactose-free milk or yogurt that's fortified with calcium and vitamin D. If you're vegan, soy milk has all the nutrients of regular milk but it doesn't come from an animal. Almond milk is another alternative. The one downside of almond milk is that some brands are not fortified with calcium, so make sure to check the label before buying. Soy and almond milks both work well in cereal or smoothies because they have a mild flavor (unlike cow's milk). However, there are many other types of milk made from plants such as rice milk, oat milk, hemp milk, and coconut milk. If you eat eggs: Eggs are a great choice for breakfast! They're full of protein that will keep you satisfied until lunchtime. However, eggs may be bad for people who suffer from high cholesterol or heart disease because their cholesterol content isn't regulated by cooking. If you don't eat eggs: Try to find meatless alternatives at the grocery store instead. For example, turkey bacon might sound weird but it tastes almost exactly like bacon! Lentils also have plenty of protein in them - just don't forget to soak them overnight before cooking them! Before we wrap up this blog post, let's talk about fats. There are two types of fats: unsaturated and saturated. Unsaturated fats are often found in plant oils, nuts, seeds, avocados, olives, and fish oil supplements. Unsaturated fats can reduce inflammation in the body (a major cause of cardiovascular disease) and lower your risk for developing type 2 diabetes. When you buy salad dressing or food sauces at the store, look for those with healthy labels on them to avoid unhealthy trans fat. Butter, lard, and hydrogenated vegetable oils are all examples of unhealthy fats. Most fast food places use these kinds of ingredients in their cooking, so be careful when eating out. Finally, fatty cuts of meat like pork chops or beef ribs contain more fat than leaner cuts such as chicken breast or lean ground beef. So go easy on the red meat unless you want to gain weight! And finally, organic foods are also better for you because they're grown without pesticides or synthetic fertilizers. Organic meats and produce have higher nutrient values and less sodium, too. Some people say that a diet of processed foods is the only way to stay slim, but studies show that a diet of processed foods actually increases your risk for obesity! So stick to the basics: fresh, whole foods.