5 min read
How Not To Die...t
Daily Dozen - Amazing Facts About Fruits & Vegetables
Science is often hard to follow and even more difficult to interpret, but not when Dr. Michael Greger is your teacher! He delivers easy to understand, evidence-based nutrition facts with a clearly defined plan to put it all into action . Dr. Greger is a New York Times bestselling author and my favorite nutrition expert! He might become your favorite too, once you find out his secrets on how to lose weight without dieting.
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Lose weight without dieting
Did you know that
- four Brazil nuts a month lower your cholesterol to a healthy level?
- broccoli and cauliflower protect you from lung cancer?
- a pinch of turmeric effectively helps against carcinogenic substances?
- eating high fiber lowers the risk of a stroke?
- citrus fruits can save you from cold toes, fingers, and a stroke?
- plant-based foods contain an average of 64 times more antioxidants than animal products?
- a handful of berries a day keeps your brain from aging?
- a few teaspoons of ground flaxseed a day can reduce the risk of breast cancer?
How not to die...t
These and many more amazing facts about the healing powers of plant foods are presented by practicing physician Dr. Greger in his two 400+ page books “How Not To Die (2017)” and “How Not To Diet (2019)”. That’s how I came up with the title “How Not To Diet…t” in my headline. In the first part of the book “How not to die” he explains how a vegan diet can prevent and cure diseases. He drills through the 15 "leading killers" of the western world, from heart attacks and high blood pressure to lung cancer and kidney failure. In the second part he goes through the miracle plants individually and shows the healing power of beans, berries, broccoli and so on. Dr. Michael Greger manages to present the complex topics in a scientifically sound and yet simple and entertaining way. I particularly liked the fact that the focus is on the "do’s" and not on the "don’ts". It's about eating as many different, whole, plant-based foods as you can fit. That wets the appetite! Plus... you lose weight without dieting.
In both books, Dr. Greger talks about the “Daily Dozen” he created to help more people discover how easy it is to fit some of the healthiest of healthy foods into their daily routine.
"DailyDozen": The concept of eating everything and still living healthier
Healthy eating without constant sacrifice, is that possible? According to Dr. Greger, he doesn't cut anything from the menu but adds a dozen things to it. This is his concept of nutritional balance.If you want to eat healthy, it is not easy. Many foods are considered bad for us, at least when consumed in large quantities. This includes animal products as well as refined sugar. But do we really have to eliminate all of these things from our diet if we don't want to harm our body? If you believe the doctor and author Michael Greger, that doesn't have to be the case.
That’s why he came up with the concept of "Daily Dozen". A way to eat consciously and healthy without having to practice doing without.
Eleven foods and a portion of exercise
The theory behind the concept goes like this: Everything can continue to be eaten as before but supplemented by eleven foods that become daily companions in the kitchen and are put on the table every day. Add to this daily exercise to complete the dozen. The "Daily Dozen" does not prescribe certain foods to be left out, but only what should definitely be eaten.
But how does Dr. Greger come up with the dozen? Greger's recommendations are based on various nutritional studies and the findings of Dr. Nathan Pritikin. He is regarded as a pioneer in combating and preventing diseases through proper nutrition. Inspired by Pritikin's work, Greger developed the "Daily Dozen". According to this, eleven foods in particular have a huge impact on well-being in combination with exercise and physical activity.
Checklist for the "Daily Dozen"
If you want to eat according to the principle of the dailydozen, the goal is to eat all the recommended foods, drink enough and exercise. And all according to precise instructions. For this purpose, Greger divided the food into different groups and created a checklist with quantities for daily consumption.
According to the list, at least three servings of legumes such as beans or lentils, four servings of fruit, including one serving of berries, one serving of cruciferous vegetables such as cauliflower, two servings of leafy greens such as spinach and two servings of other vegetables must be eaten, as well as a handful of nuts, three servings of grains, one half a teaspoon of spices and a teaspoon of flaxseeds. Five glasses of fluids are a must, as is daily exercise. 90 minutes of moderate exercise or 40 minutes of vigorous exercise are recommended.
Countless videos on the Internet, in which people try to stick strictly to Greger's diet plan for a certain period of time, prove that the "Daily Dozen" can become a challenge.
The author himself does not adhere so strictly to his own principle. In the videos on his website, he admits that there are days when he just can't make the list. And that's not bad either. The checklist is just meant to be a reminder to eat as many healthy foods as possible every day.
If you don't feel like reading about 1000 pages (although I really recommend it!), you can just download the freely available app "Daily Dozen" (available on Android and iOS) to get an overview . what fruits and vegetables Dr. Greger recommends eating every day. It also links to his NutritionFacts.org site, which is also free and super informative, and has easy-to-understand videos and articles on the latest research.
In this video, Michael Greger explains in more detail what the "Daily Dozen" is all about, for those who want to get started right away.
For those who are willing to read his books you can click on one of the links below. His books are also available as audio books.
So, if you want to learn more about how to lose weight without dieting grab one of these books or both. You won't regret it!
What have you done or will be doing for a healthy diet? Let me know in the comments below or on my Facebook Group “The Living Well Community”! As always, I am curious.
Don’t forget to subscribe here to my blog and podcast. I will constantly keep you informed about my upcoming blogs and podcasts, new templates, checklists, and upcoming online courses. All you have to do is sign up with your email address here. As a thank you, you will receive my 7 Days of Wellness email series to start you on your journey for a healthier and happier life.
How to control your weight with Dr. Greger's "Daily Dozen" and other amazing facts from his books, I will show you in my upcoming podcast "What are the principles of not dieting? A look behind the scenes of Dr. Greger's groundbreaking science of losing weight without dieting". Check here for more information about the podcast as well as an overview of all our episodes!
For now, as always, I wish you every success in boosting your body's natural energies by keeping your weight in check!
Enjoy your day!
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I can’t wait to meet you soon, and hope that you will share many more ideas how to maintain your weight during the holidays. And, of course, any tips how we can really enjoy the festivities. LET’S GO! Let's enjoy the celebrations without the usual waist line sufferings.
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My best,
Patrick
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