Clean Lean And Green Foods
Whole Foods Are The Way To Quality Of Life And Longevity
It is a fact that foods with preservatives and many additives are making people sick and even shortening lives.
This has become a concern for me because i have had and still have family members, friends, and aquaintances who have cancer or heart disease, or who have died from it.
I feel the most thing people have in common is air quality and food we eat.
Obesity, highly processed foods, and sedentary life styles are reasons that people are dying of disease, especially young adults.
Whole Foods: The Best Choice for a Healthy Diet
Introduction
In a world filled with processed and fast foods, making the right dietary choices is crucial for maintaining good health. Whole foods—those that are unprocessed and unrefined—offer the best nutritional benefits and contribute to overall well-being. This document explores why whole foods are the superior choice for a healthy diet.
Nutritional Benefits of Whole Foods
Whole foods are rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants. Unlike processed foods, they do not contain artificial additives, preservatives, or excessive amounts of refined sugars and unhealthy fats. Some key benefits include:
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Higher Nutrient Density: Whole foods retain their natural nutrients, providing more vitamins and minerals per serving.
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Rich in Fiber: Whole grains, fruits, and vegetables contain fiber, which aids digestion and promotes gut health.
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Healthy Fats: Nuts, seeds, and fish provide essential fatty acids that support heart and brain function.
Whole Foods and Disease Prevention
A diet based on whole foods has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and obesity. Consuming whole, plant-based foods can help reduce inflammation, regulate blood sugar levels, and improve cardiovascular health.
Practical Tips for Incorporating Whole Foods
Transitioning to a whole foods-based diet does not have to be overwhelming. Here are some simple steps:
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Choose Fresh Produce: Opt for fresh fruits and vegetables instead of canned or processed options.
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Prioritize Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and whole wheat bread.
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Limit Processed Foods: Read ingredient labels and avoid foods with artificial additives and preservatives.
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Cook at Home: Preparing meals from scratch allows for better control over ingredients and nutritional value.
Conclusion
Whole foods are the foundation of a nutritious and balanced diet. By prioritizing natural, unprocessed foods, individuals can improve their health, boost energy levels, and prevent chronic diseases. Making the switch to whole foods is an investment in long-term well-being and vitality.
PB Banana Chocolate Snack
Spinach Shells
Ingredients
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24 jumbo pasta shells, (8 ounces)
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1 ½ teaspoons extra-virgin olive oil
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2 onions, finely chopped
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2 pounds fresh spinach, trimmed and washed, or two 10-ounce packages frozen chopped spinach, thawed and squeezed dry
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2 cups part-skim ricotta cheese
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⅔ cup whole wheat panko
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½ cup freshly grated Parmesan cheese, divided
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¼ teaspoon ground nutmeg
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⅛ teaspoon salt
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Freshly ground pepper, to taste
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1 large egg white, lightly beaten
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3 cups homemade marinara sauce
Directions
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Preheat oven to 375 degrees F. Cook shells in a large pot of boiling water, stirring often, until just tender, about 15 minutes or according to package directions. Drain and rinse under cold water. Set aside.
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Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring occasionally, until softened, about 3 minutes. If using fresh spinach, add it in batches and toss with tongs until wilted. Drain in a colander, pressing out excess moisture with the back of a spoon. Let cool. If using thawed frozen, add it to the onions and toss to mix well. Set aside.
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Combine ricotta, breadcrumbs, 1/4 cup Parmesan and nutmeg in a bowl; mix well. Add the reserved spinach and season with salt and pepper. Stir in egg white.
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Stuff each of the reserved shells with a generous 2 tablespoons of the ricotta mixture. Spread 1 cup marinara sauce in the bottom of a 9-by-13-inch baking dish. Arrange the stuffed shells in a single layer. Top with the remaining 2 cups of the sauce and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake until the top is golden and the shells are heated through, about 30 minutes. (If the top browns too quickly, tent loosely with foil.) Let cool for 10 minutes before s
3 bananas
1/2cupdark chocolate chips
1/3 cup peanut butter
2 t coconut oil
slice fresh bananas 1/4"
spread peanut butter onto banana and cover with another
freeze until hard
add coconut oil to the chocolate chips and microwave until melted
dip the bananas half way
place in freezer until frozen
Original Recipe
6 slices bacon, cooked and chopped
4 cooked, shredded chicken
32 oz. frozen tater tots
1/2 cup ranch dressing
1 cup milk
2 tbsp all purpose flour
3 Tbsp butter
1 1/2 cups shredded mild cheddar
cheese
Salt and Pepper to taste
Preheat oven to 375 Fahrenheit
Cook bacon; If using raw cook until
crispy and chop. Make sauce; Melt
butter in a saucepan Stir in flour Then gradually whisk in milk until thickened. Combine ingredients in a bowl mix chicken bacon and half of the cheese pour in the ranch sauce and stir. Layer Tater tots In a greased 9 by 13 inch bacon dish Spread Tater Tots then top with chicken mixture Add cheese; sprinkle remaining cheese on top Bake for 30 to 35 minutes until bubbly in Golden Brown
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Chicken Bacon Ranch
Tater Tot Casserole
Healthier Version
6 slices of uncured bacon
4 cooked shredded chicken breast
32 oz. homemade tater tots
1/2 cup homemade ranch dressing
1 cup any type milk
2Tbsp of all purpose flour or wheat
3 Tbsp buter
1 1/2 cups shredded cheese
Salt and Pepper to taste
Preheat oven to 375
cook bacon and chop
Sauce; melt butter, whisk in flour
until smooth- add milk whisk until
thickened
remove from heat add the ranch
dressing, salt and pepper
Combine ingredients in a bowl,
chicken, bacon,1/2 the cheese,
Pour in ranch sauce and stir
Layer the tater tots; in a greased 13x9
top with chicken mixture Add rest of cheese Bake for 30-35 minutes until
bubbly and golden brown