My Daily Dozen

Several years ago a co-worker loaned me a book “How Not to Die” by Michael Gregor MD. She knew I was pretty serious about eating healthy and thought I might like it. I’m embarrassed to say the book sat on my desk for about 2 weeks. The title was sort of a big turn off plus the last thing I wanted to do was learn about yet another bogus eating plan. I ended up taking the book home so I could at least read the introduction before politely giving it back.

Well I ended up reading this book, cover to cover, in five days. All 562 pages. I bought my own copy, have since read it a few more times and reference it often. It was my epiphany to a lifestyle of green light eating. I’ve lost track, but I believe it’s four years now that I have been following a predominantly whole food, plant based, no salt, oil or sugar way of eating.

As Dr. Gregor explains, healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found elsewhere. So, in order to get all the nutrients, vitamins, minerals, fiber, protein, complex carbohydrates and healthy fats needed I use a checklist called The Daily Dozen. It assures me that I am getting everything I need in a day. It inspires me to eat healthier and to turn my eating experience into an opportunity to maximize my nutrition and health. So allow me to share with you my daily dozen.

Berries

1 serving daily 1 serving = 1/2 cup fresh or frozen or 1/4 cup dried berries. Berries are loaded with antioxidants like athocyanins which protect cells against free radicals. Berries also have strong anti-inflammatory properties which decrease the risk of heart disease and other chronic conditions. They also contain resveratrol which reduce markers associated with tumor growth. Additionally they are loaded wtih several vitamins and minerals including vitamin C and manganese. Want more reasons to eat berries daily? They are high in fiber, low in calories and have been shown to reduce LDL (bad cholesterol). They also contain ellagic acid which protects the skin from wrinkles and aging. Perhaps best of all they are freaken delicious!

Other Fruits

3 servings daily 1 serving = 1 medium, 1 cup cut up or 1/4 cup dried fruit. Variety is the key. Citrus is an excellent source of vitamin C whereas cantalope is a great source of vitamin A. So you see we get different nutrients from each different type of fruit. In addition to vitamins and minerals, there is an estimated 100,000 phytonutients and they are not just in apples and oranges! So move beyond your comfort zone and mix things up a bit. After all you wouldn’t wear the same outfit every day would you?

Beans

3 servings daily 1 serving = 1/2 cup cooked beans, split peas, lentils, chickpeas, tofu or tempeh, 1 cup fresh peas, quinoa and sprouts, 1/4 cup bean dip or hummus. Beans are an excellent source of protein for plant based eaters. There are many types of beans: lima, black, kidney, soy, garbanzo, navy, pinto, red and black eyed peas.

Beans are high in amino acids which are the building blocks of protein. Protein is critical to the maintaining and repair of the body. Of the twenty amino acids, nine are essential. Some plant based proteins contain all nine, whereas others are incomplete. So choosing different bean sources increases the chances of getting all nine essential amino acids in.

In addition to protein, beans contain folate which is necessary to make healthy red blood cells. Beans are also rich in polyphenols, a type of antioxidant, that prevents cancer cells from dividing. Lastly, beans are also high in fiber which helps to lower cholesterol and blood glucose.

Beans often get a bad rap due to the musical and not so sweet smelling by-product as the sugars get digested. My best advice is to start off slow with 1/2 cup per day then gradually titrate up over the course of several weeks to months. According to a study in India, soaking uncooked beans for twelve hours significantly reduces the gas producing substances found in beans. From a personal perspective it took a few months for my body to adjust. Gradually less toots, whistles, squeals and farts. Four years into this I got this down – no issues at all.

Cruciferous Vegetables

1 serving daily 1 serving = 1/2 cup cauliflower, cabbage, broccoli, collard greens, kale, radish, turnips, bok choy, arugula or brussel sprouts. Cruciferous veggies are a must in everyones daily diet. I think of them as my cancer prevention therapy or cruciferous chemo. The glucosinolates in these veggies are responsible for the aroma but also known to have anti-cancer effects. Glucosinolates protect cells from DNA damage and carcinogens. The news gets even better. Cruciferous veggies are also a great source of phytonutrients which help to lower inflammation reducing the risk of developing cancer. Sulforaphane, a liver enzyme detox boosting compound, is found almost exclusively in cruciferous vegetables. Hey you can eat all the carrots, peas and tomatoes you want but unless you eat cruciferous veggies you will not benefit from this compound. Did you know that kale and collard greens are famously high in calcium? With all this good news I can’t imagine anyone not wanting to join the cruciferous crusade.

Greens

2 serving daily 1 serving = 1 cup raw or 1/2 cup cooked. Did you know that the calcium found in green leafy vegetables is more readily absorbed then that found in cow’s milk? It’s true. Also, high consumption of green leafy and cruciferous vegetables is associated with lower rates of cognitive and memory decline. Greens provide iron, zinc, potassium, magnesium and are considered to be the richest source or nitrates. The nitric oxide from plant based nitrate is huge in the prevention of heart disease and high blood pressure. Eating at least one serving of green vegetables a month decreases the risk of glaucoma by 69%. Want more? The lutein and zeaxanthin in greens protects against cataracts and macular degeneration. Sure there are supplements but natural is always better. Want less wrinkles, better looking skin and preservation of your fountain of youth? Eat your daily greens!

Other Vegetables

2 servings daily 1 serving = 1 cup raw leafy, 1/2 cup raw or cooked nonleafy, 1/2 cup vegetable juice or 1/4 cup dried mushrooms. Like fruit, variety is the key. Carrots, sweet potatoes, winter squash and pumpkins are excellent sources of beta-carotene whereas beets contain betaine that supports liver health. The fiber found in okra helps to stabilize blood sugar and the mucilage binds with cholesterol. So you see, we get different nutrients from each different type of vegetable so don’t pass by the often overlooked parsnip, fennel, leek, eggplant and artichoke. Get out of your comfort zone and reep the health benefits of every single vegetable.

Nuts and Seeds

1 serving daily 1 serving = 1/4 cup nuts or seeds. Nuts are an excellent source of heart healthy unsaturated fats. Nuts lower LDL (bad) cholesterol by elevating HDL (good) cholesterol. Nuts are a great source of L-arginine, a substance that makes the walls of the arteries more flexible and less prone to clots. Nuts also lower levels of inflammation in the body which decrease the chance of heart disease and other chronic conditions. There’s even more good news. They are a great source of protein and are high in fiber. The only downside to nuts is they are high in calories. If weight is an issue limit to the recommended one serving per day.

Not all nuts are created equal. While, generally speaking, they are all healthy some have special characteristics not found in others. Walnuts are the overachiever of all nuts. In addition to the standard omega – 3 fatty acids, protein and antioxidants, walnuts contain a unique cancer fighting substance called Ellagic acid. They also have the highest amount polyphenols compared to other nuts. Brazil nuts are loaded with calcium, iron, potassium and magnesium but what makes them special is their high amounts of selenium. Selenium is a potent antioxidant. There was an article published in the Journal of Nutrition and Metabolism which concluded that the routine consumption of potent amounts of brazil nuts improved serum lipid levels. Ten volunteers consumed four brazil nuts and 48 hours after consumption their serum LDL levels dropped by 23% which persisted for one month. To sustain this drop one would need to consume four brazil nuts a month. Among the plant based community there is a saying “four on the forth.” This means eat your four brazil nuts on the 4th of each month. It is believed that the selenium is responsible for the reduction of LDL and elevation of HDL. This is just nuts!

It turns out seeds are not just for birds. Like nuts, seeds are another important source of healthy fats. Seeds are also a key source of arginine which bolsters fat metabolism and tryptophan which helps control mood and sleep. The high phytic acid found in seeds helps to increase bone density. The phytonutrients and antioxidants found in seeds are important in the prevention of many chronic diseases. Chia, poppy, pepita, sunflower, pumpkin, pomagranate, hemp and sesame are among the most popular seeds. Because they each have their own special nuances mix them up a bit.

Here’s an interesting little fact. A peanut is not actually a nut. Peanuts are legumes which are in the same family as peas and lentils. That being said they are still healthy (unsalted please).

Flaxseeds

1 serving daily 1 serving = 1 tbsp. ground flaxseeds. Flaxseeds are so important they get their own special place in the Daily Dozen. They are the richest source of omega – 3 fatty acids and contain one of the most powerful cancer blocking enymes known as lignans. But it gets even better. Evidenced based research studies have found that taking one tablespoon of ground flaxseeds daily reduced systolic blood pressure (top number) up to 15 points and diastolic blood pressure (bottom number) up to 7 points. It was found that a simple daily “dose” of flaxseeds reduced blood pressure 2 – 3 times better than standard blood pressure medication with zero side effects.

Why ground flaxseeds as opposed to whole? Ground flaxseeds are more easily digested. It is too easy for whole flaxseeds to pass through the intestine undigested thereby losing out on the benefits.

Whole Grains

3 servings daily 1 serving = 1/2 cup hot cereal or cooked grains, pasta or corn kernels. 1 cup cold cereal, 1 slice bread, 1/2 bagel or English muffin or 3 cups popcorn. First of all, what exactly is a whole grain? Whole grains are simply grains that have all three parts intact: bran (fiber filled out layer with B vitamins), endosperm (starchy carbohydrate middle layer with protein and vitamins) and germ (nutrient dense core with B vitamins, vitamin E, phytochemicals and healthy fats). Barley, buckwheat (gluten-free), brown rice (gluten-free), bulgar, oats, corn, popcorn, millet, teff (gluten-free), sorghum (gluten-free), quinoa (gluten-free), and whole grain pasta and bread are whole grains.

What are refined grains? Refined grains have been mechanically processed to remove the bran and germ. In other words stripping the grain of important vitamins, nutrients and fiber. White flour, white rice, white pasta and white bread are refined grains. Would you marry half a man? Would you settle for half a paycheck? Please remove refined grains from your grocery list. Immediately. Permanently.

Eating whole grains appears to reduce the risk of heart disease, adult onset diabetes, colorectal cancer, obesity and stroke. Eating refined grains may actually increase the risk of chronic health conditions. Whole grains are jam packed with soluble fiber that regulate blood pressure, cholesterol and control appetite. Need more? Whole grains are loaded with cancer fighting and anti-inflammatory anti-oxidants. They also contain stanols, sterols and polyphenols which are important in overall disease prevention.

Herbs and Spices

1 serving daily 1 serving = 1/4 tsp. tumeric or any other salt-free herbs and spices. Spices have been used for medicinal and healing purposes in many cultures for thousands of years. Today there is growing appreciation and acceptance for the role herbs and spices can have on chronic illnesses like arthritis, cancer, Alzheimer’s disease, anxiety and depression.

Curcumin, found in tumeric, has promising potential in the prevention of dementia and certain cancers like breast, skin, pancreatic and colon cancer, multiple myeloma and osteoarthritis. This, as well as curcumin’s potent anti-inflammatory qualities, make tumeric the spice to include in the daily diet. Saffron has been found to be just as effective in the preservation of memory as the medication Aricept. Ginger, cloves, and rosemary have cancer prevention qualities. Ginkgo biloba, holy basil and parsley have been shown to improve mental health. Cinammon has powerful anti-diabetic effects. Garlic keeps blood vessels flexible. The capaicin found in cayenne pepper reduces the number of pain signals sent to the brain providing pain relief.

In addition to all their healing benefits, herbs and spices are an important way to flavor foods without using salt. Experimenting with spice combinations is fun and a great way to express culinary creativity.

Fluids

5 servings daily 1 serving = 8 ounces Roughly 60 – 70 percent of the human body is water. For our kidneys, heart, lungs, brain and muscles to function optimally they need sufficient water. Water lubricates the joints, helps carry oxygen throughout the body, cushions our brain, regulates body temperature, helps digest food and flushes out wastes. Did you know that 60% of our skin is water? So don’t expect to have a great complexion unless you are well hydrated. Did you know that 70% of our brain is comprised of water? It’s true. A mere 2% reduction in fluid intake will mess with mood, cognition, memory, attention and problem solving.

Unless you have heart or kidney failure which require fluid restriction, the recommendation is five (8 oz.) glasses of water per day.

Water may not be the most exciting beverage but it is hands down the best drink to consume. It is thirst quenching, zero calories, cheap, and we literally cannot live without it! Not a fan of plain water? Perk it up by adding cucumber, lemon, lime or orange slices, fresh or frozen fruit or fresh crushed herbs like mint, peppermint, ginger, basil or oregano.

Healthy teas (hibiscus, green, matcha, jasmine, lemon balm, earl gray, chai, black, white, peppermint, rooibos and chamomile) and coffee (without cream or sweetener) rank second next to water. Unsweetened plant based milk and juiced fruits and vegetables also count as liquids. Smoothies do not count seeing that the majority is pulp or fiber.

Don’t forget about water rich fruits and vegetables. Watermelon is 92% water. One cup contains over a half a cup of water. Cantaloupe is 90% water. One cup delivers about a half a cup of water. Oranges are 88% water. One orange contains almost one half cup of water. Strawberries, cucumbers, peaches, lettuce, zucchini, celery, tomatoes, grapefruit, bell peppers and cauliflower are also water rich.

If you care anything about your kidneys do not drink carbonated beverages – regular or diet. A study thru the National Kidney Foundation concluded that drinking soda is connected with a decline in glomerular filtration rate (an important marker of kidney function). Carbonation is also a contributor of kidney stones. Drinking just one fizzy a day increases the risk of stones.

Exercise

40 minutes vigorous intensity activity daily Okay so you may be wondering why exercise is included in The Daily Dozen. Well you can eat all the nutrient rich foods we want, but if you are not exercising on a daily basis it is going to impact our overall health. Daily activity is not optional. It is mandatory. Exercise positively impacts our mental and cognitive health. It enhances sleep quality. It bolsters our metabolism and immune system. It increases bone density. It helps to keep blood pressure, heart rate and blood sugar in control. It is linked with cancer prevention and an overall increase in longevity.

How much exercise to get in a day has always been a much debated question. The Department of Health and Human Services (HHS) recommends 150 minutes of moderate activity a week. This computes to 20 minutes a day. Doing this will reduce overall mortality by 7%. This is certainly not an impressive statistic. Doing 40 minutes a day of moderate activity decreases mortality by a more impressive 14%. Engaging in more intense activity reduces mortality by 24%. Now that has my attention!

So why does the HHS set the bar so low? Well in the words of Dr. Gregor “Fitness authorities have fallen into the same trap as nutrition authorities, recommending what they think may be achievable rather than informing us of what the science says and letting us make up our own minds.”

My suggestion for those who are wanting to include exercise into their lifestyle please start off slow. This is especially important for anyone with chronic health conditions including obesity. If five minutes of slow walking is your personal best then do that for the first few weeks. Set a goal to increase by five more minutes for the next few weeks. It may take six months to achieve 10 minutes in the morning and 10 minutes in the evening. It may take a year to finally achieve the full 40 minutes. It really doesn’t matter how long it takes to achieve your goal. It is highly individual and multifactorial. Reward yourself every step of the way!