American decade foods, menus, products & party planning. Methyl Cycle Genomic Analysis and Supplementation. Understanding how to incorporate the science of Methyl Cycle Genomics in to your treatment program, and how best to. Just entered this new . The Hubs has a food blog ( see website above) I only write about sweet splurges. Why Inflammation Must Be Addressed at its Root. The fact that your immune system drives the inflammatory process in disease is well established. Why study national gastronomy? Preference determined by conditions become. Cancer Protocol, Nutrition, Supplements, Herbs, Enzymes. Note: do not email me unless you would like a personalized protocol (free with a suggested donation of $250. Healthiest Foods of All Time (With 5. New Recipes)We already brought you a list of the 5. Healthiest Foods of All Time. While most of us know the basics of how to eat well, sometimes putting together a menu for the week can be daunting. So we are providing you with lots of options. All these foods are highly nutritious and they're also easy to find at the local grocery store. Bring this list on your next trip to the supermarket, select something new, and prepare it as simply as you like (we offer easy recipes and cooking tips too). Recipes for harissa can differ, but in general they usually contain a mixture of healthy ingredients like chili peppers, garlic, olive oil and spices. Chili peppers contain a compound called capsaicin, which is thought to have pain- relief and cancer- protective effects. It also contains protein, calcium and 3% of your daily dose of iron in just an ounce. How to eat it: However you like it! Need to plan a "decade" food event? This is a very doable project. Once you figure out what you want to accomplish, the rest will fall in place.This recipe combines other healthy superstar ingredients, too: Quinoa- Stuffed Kale Rolls with Goat Cheese. Nutrition per 1 ounce: Calories: 1. Fat: 8. 5 g, Cholesterol: 2. Sodium: 1. 18 mg, Carbohydrates: 0. Dietary fiber: 0 g, Sugars: 0. Protein: 6 g. Danny Kim for TIMEPopcorn. Why it. Air- popped popcorn without lots of melted butter and salty seasonings is best. Instead of butter, sprinkle some parmesan and a little salt. Nutrition per 1 cup, air- popped: Calories: 3. Fat: 0. 4 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 6 g, Dietary fiber: 1 g, Sugars: 0. Protein: 1 g. Danny Kim for TIMECoconut. Why it. It has health benefits too. It contains a good helping potassium, which can help curb stroke risk, and some research has also shown that adding a little coconut water to rice and letting it cool makes it less caloric. Coconut water, however, is not a replacement for the real fruit, with some research suggesting the water doesn. With a tangy vinaigrette on top it. We also like this: Grass- Fed Beef Tenderloin Steaks with Saut. For more, visit TIME Health. We already brought you a list of the 50 Healthiest Foods of All Time. It also has a slightly nutty flavor. Its omega- 3 fatty acids are another added bonus. How to eat it: Canned salmon contains the small salmon bones, and you. Frying salmon burgers with bread crumbs, eggs, spices, lemon zest and canned salmon, couldn. Nutrition per 1can: Calories: 5. Fat: 2. 0 g, Cholesterol: 2. Sodium: 1. 65. 6 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 6. Danny Kim for TIMESpirulina. Why it. It can come in pill, powder or flake form, and it. How to eat it: Add a teaspoon to your morning smoothie or oatmeal. Nutrition per 1tbsp: Calories: 2. Fat: 0. 5 g, Cholesterol: 0 mg, Sodium: 7. Carbohydrates: 1. Dietary fiber: 0. Sugars: 0. 2 g, Protein: 4 g. Photograph by Danny Kim for TIME; Gif by Marysa Greenawalt for TIMELemon. Why they're good for you: This citrus fruit may be too acidic to eat as you would a milder orange, but it. Not to mention adding a little lemon zest to any meal adds a flavor kick. How to eat it: The easiest way to get vitamin C into your diet without taking pills is to drink lemon water. More evidence is needed, but it can. Tofu also contains isoflavones, which have benefits related to heart health and a decreased risk of breast and prostate cancer. How to eat it: Try the soft kind of tofu that has the consistency of jelly. Top with soy sauce mixed with sesame oil, green onion and black pepper and if you like it spicy, a little sriracha. Nutrition per 1/2 cup: Calories: 9. Fat: 5. 3 g, Cholesterol: 0 mg, Sodium: 1. Carbohydrates: 3. Dietary fiber: 1 g, Sugars: 1 g, Protein: 1. Danny Kim for TIMEDandelion Greens. Why they're good for you: Bitter greens. How to eat it: In salads, stewed in stock or like this: Dandelion- Stuffed Pork Loin. Nutrition per 1 cup, chopped: Calories: 2. Fat: 0. 4 g, Cholesterol: 0 mg, Sodium: 4. Carbohydrates: 5 g, Dietary fiber: 2 g, Sugars: 0. Protein: 1. 5 g. Danny Kim for TIMEPurple Potatoes. Why they're good for you: Like all spud varieties, purple potatoes are rich in potassium. How to eat it: However you. Or like this: Chilean Beef and Purple Potato Salad. Nutrition per medium- sized potato: Calories: 9. Fat: 0 g, Cholesterol: 0 mg, Sodium: 7 mg, Carbohydrates: 2. Dietary fiber: 1 g, Sugars: 0 g, Protein: 3 g. Danny Kim for TIMENutritional Yeast. Why it. Nutritional yeast is a complete protein with all nine essential amino acids as well as zinc, selenium, B vitamins, protein and fiber. Vitamin B1. 2 is important since it keeps the body's nerve and blood cells in good health. Sadly, the data on their effectiveness as an aphrodisiac is less robust. How to eat it: Learning how to shuck oysters makes for a great party trick instead of simply offering guests the usual appetizer plate. Nutrition per 6medium: Calories: 4. Fat: 1. 4 g, Cholesterol: 3. Sodium: 7. 1 mg, Carbohydrates: 2. Dietary fiber: 0 g, Sugars: 0. Protein: 5 g. Danny Kim for TIMEMango. Why it. Mangos are also chock full of vitamins and antioxidants, especially vision protective vitamin A: One whole mango provides 4. How to eat it: Eat it whole, in a smoothie or in any of Cooking Light. How to eat it: You don. Research has also linked berry consumption to a wealth of benefits for the body and mind, like lower rates of cognitive decline. The compounds that make their colors so vibrant can also lower inflammation and support the immune system. How to eat it: Bring two cups of steel- cut oats, a pinch of salt, and eight cups of water to a boil. Then turn off the heat, leave it overnight, and top it with blackberries. Nutrition per 1cup: Calories: 6. Fat: 0. 7 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 1. Dietary fiber: 8 g, Sugars: 7 g, Protein: 2 g. Danny Kim for TIMEArtichokes. Why they're good for you: Artichokes have a meaty texture, and the vegetables are a nutritional powerhouse, rich in folate, dietary fiber, vitamin C, vitamin K and abundant in antioxidants such as quercetin and anthocyanins. When selecting a fresh artichoke to take home, pick one that. Serve with a simple dipping sauce of greek yogurt (or mayo, if you want a treat) mixed with garlic and curry. Nutrition per 1medium artichoke: Calories: 6. Fat: 0. 2 g, Cholesterol: 0 mg, Sodium: 1. Carbohydrates: 1. Dietary fiber: 7 g, Sugars: 1. Protein: 4. 2 g. Danny Kim for TIMESauerkraut. Why it. Sauerkraut is a good source of iron, manganese, copper, sodium, magnesium, and calcium. Not to mention it contributes a moderate amount of protein to your diet. Like other fermented foods, sauerkraut contains probiotics that benefit the gut and digestion. How to eat it: You can do the fermenting yourself with this recipe for Red Sauerkraut or buy it pre- made and eat it on its own, with eggs, or mixed into salads or slaws. Nutrition per 1cup: Calories: 2. Fat: 0. 2 g, Cholesterol: 0 mg, Sodium: 9. Carbohydrates: 6. Dietary fiber: 4 g, Sugars: 3 g, Protein: 1. Danny Kim for TIMESpaghetti Squash. Why it. It also yields a good dose of vitamin A, calcium, vitamin C and fiber. How to eat it: Substitute it for pasta in your favorite dish. You can also strain them and form them into patties that you bake in the oven. Nutrition per 1cup: Calories: 4. Fat: 0. 4 g, Cholesterol: 0 mg, Sodium: 2. Carbohydrates: 1. Dietary fiber: 2 g, Sugars: 4 g, Protein: 1 g. Danny Kim for TIMEApples. Why they're good for you: There. Apples are rich in a type of fiber that can lower cholesterol levels, making them a heart healthy snack. One study found eating apples led people to eat 1. How to eat it: Fry up some kale and then saute it with garlic and diced apples. Nutrition per 1 medium apple: Calories: 9. Fat: 0. 3 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 2. Dietary fiber: 4 g, Sugars: 1. Protein: 0. 5 g. Danny Kim for TIMEWild Caught Cod. Why it. Though the fish is lower in fat, a high percentage of its fat comes in the form of omega- 3 fatty acids, which are associated with a decreased risk of cardiovascular disease. How to eat it: Mix up a miso- based marinade and roast it in the oven. Nutrition per 3 ounces: Calories: 7. Fat: 0. 2 g, Cholesterol: 5. Sodium: 1. 14 mg, Carbohydrates: 0 g, Protein: 1. Danny Kim for TIMERhubarb. Why it. The leaves of some beets, like golden and Chioggia varieties (which are striped on the inside!) are especially lush and thick, and can tossed into salads. How to eat it: Beet Soup with Potatoes and Beet Greens. Nutrition per 1cup: Calories: 8, Fat: 0. Cholesterol: 0 mg, Sodium: 8. Carbohydrates: 1. Dietary fiber: 1. Sugars: 0. 2 g, Protein: 0. Danny Kim for TIMEPurple Cauliflower. Why it. Cauliflower is low in calories and rich in fiber, vitamin C, folate, manganese, vitamin K and B6 (which is involved in metabolism and early brain development). Consider steaming or stir- frying cauliflower to keep nutrient levels high. How to eat it: Steamed or roasted at 4. Add a glug of olive oil, salt and pepper, and at the end, toss in any fresh herbs you may have, such as thyme, rosemary or even mint and basil. Consider it a healthier and more elevated mashed potato. Nutrition per 1 cup, chopped: Calories: 2. Fat: 0. 3 g, Cholesterol: 0 mg, Sodium: 3. Carbohydrates: 5. Dietary fiber: 2 g, Sugars: 2 g, Protein: 2. Danny Kim for TIMEEndive. Why it. Endive is also a great source of vitamin A and beta- carotene as well as B vitamins, iron and potassium. Often used raw in salads or appetizers, cooked endive can taste sweet and nutty. How to eat it: Bacon Endive Tomato Bites. Nutrition per 1 cup, chopped: Calories: 8, Fat: 0. Cholesterol: 0 mg, Sodium: 1. Carbohydrates: 1. Dietary fiber: 1. Sugars: 0. 1 g, Protein: 0. Photograph by Danny Kim for TIME; Gif by Marysa Greenawalt for TIMESnap Peas. Why they're good for you: Small veggies are ideal snacks on the go since they. A good snap pea should look moist. How to eat it: Snap peas are delicious plain or dipped into hummus, but if you want to mix it up a bit, drizzle some red wine vinegar or rice vinegar on top of them, mixed with a little oil, and serve. Nutrition per 1cup: Calories: 3. Fat: 0. 2 g, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 7 g, Dietary fiber: 3 g, Sugars: 3. Protein: 2 g. Danny Kim for TIMECorn.
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