I found a colleague from med school and residency on facebook, and he posted a lot about a healthy lifestyle that he was clearly living. He had posted a video by Dr. Michael Greger, and I watched it. This was the video of his Daily Dozen Checklist. I was impressed by the story of his grandma, as well as the careful explanations of science based food science.
I saw a list of his (whole food plant based) Daily Dozen recently, and was pleased to find that he had an app developed to help track his recommendations.
Here is the list, as I noted, of a the daily dozen:
1. Cruciferous veggies - contain suphoraphane- broccoli, cauliflower, kale, bok choy, cabbage, kohlrabi, radishes
- one serving=1/2 cup chopped raw, 1/4 cooked
2. Flax seed - contains lignans
-1 tablespoon ground
3. Beans - lentils, chick peas, edamame, miso, tempeh, tofu, kidney beans, green peas
-1/4 c hummus or bean dip, 1/2 c cooked, 1 c fresh peas
4. Berries - strawberries, raspberries, blueberries, cherries, raisins, grapes, kumquat, cranberries
- one serving 1/2 cup raw, 1/4 dried
5. Other fruit - apple, watermelon,
- three servings of 1 medium, 1 cup raw, 1/4 cup dried
6. Greens - spinach, mesclun
- three servings of 1 cup leafy
7. Other veggies - tomatoes, artichokes, asparagus, beets, peppers, carrots, corn, squash, sweet potatoes, zucchini
- two servings of 1 cup raw leafy, 1/2 cup juice, 1/2 cup raw nonleafy vegetables, 1/4 cup dried mushrooms
8. Nuts and seeds - one serving 1/4 cup, 2 T nutbutter, 1
9. Herbs and spices - one serving=1/4 tsp tumeric
10. Whole grains -three servings=1/2 cup cooked, 1/2 bagel, 1 slice bread, 1 tortilla
11. Beverages - five servings=1 cup H2O, tea, coffee
12. Exercise - 40 minutes intense, 90 minutes moderate
When I went to the library, I was confused to find two almost identical cookbooks, with only one author name different, and a difference of publishing year of 3. Then I saw it: How Not To Die, and How Not to Diet! He had written two very similar books, and the one about weight loss predated the one about mortality.
I like that it's open sourced, up to date, and motivating for everyone.
The checklist for How Not To Diet includes:
21 Tweaks:
(For 12 weeks?)
1. Weigh twice a day x2 (on waking and before bed)
2. Optimize Exercise timing x1 (at least six hours after your last meal, so before breakfast, or midday before late lunch) For diabetics, start exercising 30 minutes after the start of a meal and continue for 60 minutes.
3. Front-load calories x1 (make breakfast or lunch largest meal of the day - king/prince/pauper)
4. Preload water x3 (before each meal, 2 cups of cool water)
5. Preload with negative calorie food x3 (first course fruit, salad, or soup less than 100 calories)
6. Incorporate vinegar x3 (2 tsp, dressing or flavor)
7. Enjoy undistracted meals x3 (no phone, tv)
8. 20 minute rule x 3 (eat slower, chew better)
9. Black cumin x1 (1/4 tsp)
10. Garlic powder x1 (1/4 tsp)
11. Ginger x1 (1 tsp) or cayenne pepper (1/2 tsp)
12. Nutritional yeast x1 (2 tsp)
13. Cumin x2 (1/2 tsp lunch and dinner)
14. Drink green tea x3 ( 1 cup 1 hour after each meal to avoid interfering with iron absorption)
15. Stay hydrated x1 (if your urine is never darker than pale yellow)
16. Deflour diet x1
17. Time-restricted diet x1 (under 12 hours, 7 days a week)
18. Fast after 19:00 x1
19. Sufficient sleep x1 (7 hours sleep, at regular bedtime)
20. Trendelenburg x1 (not for me with heart burn, foot of bed elevated by 8-9 inches)
21. Complete intentions x3 (every 2 months write three new implementation intentions - if x, then y plans, then check them off when you complete them everyday)
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