The Daily Dozen Checklist
12 ways you can increase your healing and health through food and lifestyle everyday
Hippocrates said, “ If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”
We’ve all seen that outdated food pyramid. The one that categorizes fruits and vegetables together and has therefore, caused a skewed idea in many people’s minds that the two are interchangeable.
Maybe I’ll be the first to tell you that if you are eating the required 4 servings of fruit and little to no vegetables, you are not getting the same vitamins and minerals in your body.
This food pyramid also boasted a high serving of dairy products, attaching the claim that these processed products are healthy for you. Dairy has long proven that it has no place in our body’s. Several studies have shown the number of harmful hormones and chemicals present across all dairy products that have links to development of a long line of chronic disease.
As science has changed, this once helpful food pyramid has been modified to reflect new research and understanding of the human genome.
The end product becomes the Daily Dozen checklist, developed by Dr. Michael Greger, author of How Not To Die and creator of nutritionfacts.org.
This checklist has been the hallmark for the meal plans I have created for clients who want to move into living a healthier life, or reverse disease by flooding your body with the substances it needs for optimization.
It is such a simple tool that you can print out and post on your fridge or write in the notes on your phone and make it fun by checking the box every time you accomplish one of the servings. At the end of the day you have a chart filled with green checkmarks that should not only make you feel good because of the accomplishment, but your body is smiling too.
So, let’s get into what each of these categories mean and how you can attain them daily.
Beans:
Recommended daily intake: 3 servings
Black beans, black-eyed peas, butter beans, cannellini beans, chickpeas (also known as garbanzo beans), edamame, english peas, great northern beans, kidney beans, lentils (beluga, french, and red varieties), miso, navy beans, pinto beans, small red beans, split peas (yellow or green), and tempeh
What counts as a serving?
¼ cup of hummus or bean dip
½ cup cooked beans, split peas, lentils, tofu, or tempeh
1 cup of fresh peas or sprouted lentils
Beans are loaded with fiber, protein, iron, folate, potassium, and zinc. Unlike animal meat, beans come free of saturated fat, sodium, and cholesterol.
The most comprehensive analysis of diet and cancer ever performed was published in 2007 by the American Institute for Cancer Research. Sifting through some half a million studies, nine independent research teams from around the globe created a landmark scientific consensus report reviewed by twenty-one of the top cancer researchers in the world. One of their summary cancer-prevention recommendations is to eat whole grains and / or legumes (beans, split peas, chickpeas, or lentils) with every meal.
Legume consumption is associated with a slimmer waist and lower blood pressure, and randomized trials have shown it can match or beat out calorie cutting for slimming tummy fat as well as improving the regulation of blood sugar, insulin levels, and cholesterol.
How do you get beans for breakfast you might wonder? How about a whole grain bagel with hummus and then add some greens on top and a sprinkle of nutritional yeast!
Easy ways to eat more legumes:
Black bean tacos: https://www.isabeleats.com/black-bean-tacos/
Mashed cannellini beans on top of avocado toast
Mixed bean salad: https://www.chilipeppermadness.com/recipes/three-bean-salad/
Hummus and carrot sticks
Lentil Wrap: https://www.allisunnutritionandhealing.com/blogg/vegan-breakfast-lunch-and-dinner-recipes-that-have-you-eating-the-rainbow
2. Berries:
Recommended daily intake: 1 serving per day
Açai berries, barberries, blackberries, blueberries, cherries (sweet or tart), concord grapes, cranberries, goji berries, kumquats, mulberries, raspberries (black or red), and strawberries
What counts as a serving?
½ cup fresh or frozen
¼ cup dried
Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain. They are second only to herbs and spices as the most antioxidant-packed food category. As a group, they average nearly ten times more antioxidants than other fruits and vegetables
Ways to get more berries in your diet:
Blueberry vegan muffins: https://elavegan.com/vegan-blueberry-muffins/
Mixed berry smoothie
Blueberry vegan pancakes
Berry oats: https://allnutritious.com/berry-protein-overnight-oats/
3. All Other Fruits:
Recommended daily intake: 3 servings per day
Apples, dried apricots, avocados, bananas, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwifruit, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums (especially black plums), pluots, pomegranates, prunes, tangerines, and watermelon
What counts as a serving:
1 medium-sized fruit
1 cup cut-up fruit
¼ cup dried fruit
One of the worst aspects of the American diet is no one is getting enough fruit.
A greater consumption of fruit is linked to a decrease of type 2 diabetes and lower the bad cholesterol in your bloodstream.
Citrus fruit specifically was found to repair DNA damage that may result from disease and forms of radiation therapy.
Easy ways to eat more fruit:
Smoothies
Smoothie bowls: https://baking-ginger.com/blueberry-banana-smoothie-bowl/
Fruit salads: https://babyfoode.com/blog/peach-summer-salad-with-mint-honey-dressing/
Apple Snacks: https://life-in-the-lofthouse.com/apple-cookie-snacks/
4. Cruciferous Vegetables:
Recommended daily intake: 1 serving
Arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale (black, green, and red), mustard greens, radishes, turnip greens, and watercress
What counts as a serving:
½ cup chopped
¼ cup brussels or broccoli sprouts
1 tablespoon horseradish
For something so healthy and nutrient dense you cannot find an excuse to not manage to get one serving of cruciferous vegetables!
Broccoli and cruciferous vegetables help in DNA repair and stopping the metastatic spread of cancer. One of the key components of these vegetables, sulforaphane, has been found to be a potent anti-cancer agent that also protects the brain, eyesight, reduces nasal inflammation, and manages type 2 diabetes.
Learn more about cruciferous vegetable benefits here.
Easy ways to get cruciferous vegetables in your diet:
Horse radish sauce: https://www.yourveganfamily.com/blog/vegan-horseradish-sauce
Roasted Brussel Sprouts: https://buildyourbite.com/brussel-sprout-chips/
Cauliflower steaks: https://sweetandsavorymeals.com/cauliflower-steaks-recipe/
5. Greens:
Recommended daily serving: 2 servings per day
Arugula, beet greens, collard greens, kale (black, green, and red), mesclun mix (assorted young salad greens), mustard greens, sorrel, spinach, swiss chard, and turnip greens
What counts as a serving:
½ cup cooked
1 cup raw
Dark-green, leafy vegetables are the healthiest foods on the planet. As whole foods go, they offer the most nutrition per calorie.
Eating greens nearly every day may be one of the most powerful steps you can take to prolong your life. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.
Easy ways to get greens in your diet:
Greens smoothie:https://www.island-em.com/post/green-goddess-smoothie-recipe?pp=1
Big Salad
Green Juices
Lettuce Wraps: https://thecheekychickpea.com/vegetarian-lettuce-wraps/
6. Other Vegetables
Recommended daily servings: 2 servings
Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms (button, oyster, portobello, and shiitake), okra, onions, purple potatoes, pumpkin, sea vegetables (arame, dulse, and nori), snap peas, squash (delicata, summer, and spaghetti squash varieties), sweet potatoes / yams, tomatoes, and zucchini
What counts as a serving:
1 cup raw leafy vegetables
½ cup raw or cooked nonleafy vegetables
½ cup vegetable juice
¼ cup dried mushrooms
It is important to diversify your vegetable intake in order to receive the diverse profile of nutrients each vegetable has to offer. It’s also important so that you never get tired of eating the same thing when there are so many to choose from.
For example, the consumption of some plant foods was associated with better executive function, perceptual speed, and memory, while the consumption of others was more consistently associated with visual-spatial skills and autobiographical memory. In other words, you may need to build up a portfolio of many fruits and vegetables to cover all your bases.
Easy ways to get vegetables in your diet:
Spaghetti squash pasta: https://www.wellplated.com/roasted-spaghetti-squash/
Mushroom risotto: https://www.pinterest.ca/pin/705657835371003408/
Buddha bowls
7. Flax Seeds
Recommended daily serving: 1 serving
1 serving = 1 tablespoon ground
Flax has been proven to help with high blood pressure, breast cancer, and prostate cancer.
These miracle seeds are easy to find in seed or powder form. They are easier to digest in ground form so I suggest that form more.
Easy ways to eat flax:
1 tbsp in any smoothie, oatmeal bowl, or chia seed bowl
Flax power bars/ energy balls: https://www.frugalnutrition.com/spiced-flax-pumpkin-seed-bites-seed-cycling/
1 tbsp of flax seeds added to any salad or bowl
Replace ground flax with water for an egg in any baked good: https://pipingpotcurry.com/healthy-banana-flaxseed-muffins/
8. Nuts and Seeds
Recommended daily serving: 1 serving
Almonds, Brazil nuts, cashews, chia seeds, hazelnuts / filberts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
What counts as a serving:
¼ cup nuts or seeds
2 tablespoons nut or seed butter
Nuts and seeds can maximize nutrient acquisition by both improving absorption and increasing your total intake of vegetables. It has been shown that by adding just one handful of any nut a day regularly you can increase your lifespan.
Walnuts have been shown to be the healthiest of the nuts. They have among the highest antioxidant and omega-3 levels, and they beat out other nuts in vitro in suppressing cancer cell growth.
Easy ways to eat more nuts and seeds:
Cashew Cream sauce: https://www.pinterest.ca/pin/705657835370433845/
Mixed nut snack packs
Sprinkle of pumpkin seeds or chia seeds on a salad or bowl
Add walnuts to your favorite oatmeal recipe
9. Herbs and Spices
Recommended daily serving: ¼ teaspoon of turmeric, along with any other (salt-free) herbs and spices you enjoy
Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla
Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, and wild rice
What counts as a serving:
½ cup hot cereal or cooked grains, pasta, or corn kernels
1 cup cold cereal
1 tortilla or slice of bread
½ a bagel or english muffin
3 cups popped popcorn
This recommendation is consistent with reports from leading cancer and heart disease authorities. Whole grains appear to reduce the risk of heart disease, type 2 diabetes, obesity, and stroke.
There is a specific protein that occurs in the body that when elevated indicates chronic inflammation. Each daily serving of whole grains has been proven to reduce this specific protein and therefore, reduce inflammation.
11. Beverages:
Recommended daily serving: 5 servings
Black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea
What counts as a serving:
1 twelve-ounce glass
There are links between whole dairy milk and prostate cancer as well as ovarian cancer. Whereas, tea and coffee in the absence of sweeteners or any sugary non-dairy milks are ranked amongst the two healthiest beverages, second only to water.
Not drinking enough water is associated with a long list of problems but most importantly it interrupts the bodies detoxification processes that allow us to get rid of toxins effectively.
Your brain is 75 percent water. When you become dehydrated, your brain actually shrinks.
12. Exercise:
Recommended daily serving: 1 serving
Moderate intensity activites:
- Bicycling, canoeing, dancing, dodgeball, downhill skiing, fencing, hiking, housework, ice-skating, in-line skating, juggling, jumping on a trampoline, paddle boating, playing Frisbee, roller-skating, shooting baskets, shoveling light snow, skateboarding, snorkeling, surfing, swimming recreationally, tennis (doubles), treading water, walking briskly (4 mph), water aerobics, waterskiing, yard work, and yoga
Vigorous activity:
- Backpacking, basketball, bicycling uphill, circuit weight training, cross-country skiing, football, hockey, jogging, jumping jacks, jumping rope, lacrosse, push-ups and pull-ups, racquetball, rock climbing, rugby, running, scuba diving, tennis (singles), soccer, speed skating, squash, step aerobics, swimming laps, walking briskly uphill, and water jogging
What counts as a serving:
60 minutes of moderate intensity activity daily
40 minutes of vigorous activity daily
With more than 2/3 of Americans overweight and that rate continuously on an incline, diet and nutrition alone cannot reverse this effect. Both need to work in conjunction with one another to promote a healthier lifestyle and people need to take great accountability of not getting enough movement in their days. As listed above, there are so many ways to get moving, just find something you like or feel interested in and give it a try, there is nothing to lose and you so much to gain.
Have you ever wanted to try yoga? Book a class with me here.
Download and printable daily dozen sheet!
