This June, when the DIY Network launched "Against the Grain" with Clint Harp and his wife Kelly, we wondered why a guy who made his career based on his love of reclaimed wooden furniture and all its glorious grain would opt for such a grain-bashing name. Why not "Go with the Grain" or "No Grain, No Gain"? Those titles sum up his woodworking artistry.

They also describe our love of 100 percent whole grain.

We've long advocated eating only 100 percent whole grain. It's packed with nutrients and helps strengthen your gut biome, which in turn makes your immune system stronger, helps you control your LDL cholesterol, weight and glucose levels, and is great for your skin and heart.

Now researchers have found that if you eat three servings (90 grams, or just more than 3 ounces) of whole grains a day, you can reduce your risk for heart disease by 19 percent, cardiovascular disease by 22 percent, and cancer by 15 percent. Plus, you reduce your risk of diabetes, infections, and respiratory illnesses.

Opt for the high end of current guidelines that suggest three (90 grams) to six (180 grams) servings a day for women and four (120 grams) to seven (210 grams) for men.

A serving of whole grain equals: 1/2 cup of cooked brown rice, 100 percent whole-wheat pasta, or oatmeal; 1 slice of 100 percent whole-grain bread.