Dr. Greger (NutritionFacts.org) Daily Dozen |> Meal Plan!

[nelsonic]

I like Dr. Greger’s Daily Dozen because he has done considerable medical/scientific research into it. https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist-2/

https://nutritionfacts.org/app/uploads/2018/03/metric.png

This .png prints out well on A4 and has good content but also has a lot of noise and isn't really a system. What we need is a Daily Meal Plan that automatically includes all of the items. That way way people don't have to think about what to eat/drink and can just get on with their lives. Then we can compile the Daily Meal Plan into a Weekly grocery shopping list and hey presto we solve the obesity and chronic (diet-relate) illness "crisis".

Todo: Create a Daily Meal Plan

• [ ] Wake Up: Drink 1 Litre of Cold Brew Green Tea (prepared the night before put in fridge) alternatively if you prefer hot/warm tea go with that. If tea is unavailable or you don't like tea, fruit-flavoured water (that you make yourself by adding a few berries or your favourite fruit to water and leaving it in the fridge overnight) is always an option. Lemon water is great because it's alkalising.
• [ ] "Breakfast" or "snack": (which I usually have after midday when 23:1 fasting)
  • [ ] Overnight Oats (whole grain) with the following additions soaked overnight in the glass container:
  • [ ] 60g mixed (frozen or fresh) berries
  • [ ] 30g Almonds (or mixed nuts)
  • [ ] 1 Tablespoon of Flaxseed
  • [ ] 1 Teaspoon of Chia Seeds
  • [ ] 1 Teaspoon of Cinnamon
• [ ] "Lunch" (my main meal of the day) usually a Salad featuring the following ingredients:
  • [ ] Lettuce (shredded. whichever kind is available, usually iceberg)
  • [ ] Spinach (just washed)
  • [ ] Broccoli (washed and lightly steamed to conserve nutrients but improve flavour)
  • [ ] Tomato (small cubes)
  • [ ] Cucumber (quarter slices)
  • [ ] Grated Carrots (peeled and grated)
  • [ ] Sweetcorn (one small can, drained)
  • [ ] Apple (one or two apples chopped small)
  • [ ] Avocado (optional. depending on availability or preference)
  • [ ] Oregano (dried)
  • [ ] Canned Fish: Sardines in Tomato Sauce (definitely not for everyone, I like it)
• [ ] Raw Green Soup: an easy way to cram in a wide variety of nutrients in a single serving.
  • [ ] Spinach (preferably frozen as it's much cheaper but fresh is fine)
  • [ ] Lettuce (whatever is available)
  • [ ] Kale
  • [ ] Cucumber
  • [ ] Celery
  • [ ] Cabbage (lightly steamed or raw)
  • [ ] Raw Garlic (1 clove)
  • [ ] Tomato
  • [ ] Butter Beans | Chickpeas | Black-eyed Peas (Beans) - canned or bottled
  • [ ] Filtered water
  • [ ] 1 Teaspoon of Tumeric
  • [ ] 1 Teaspoon of Oregano
  • [ ] 1 Tablespoon Raw Organic Vinegar
• [ ] "Dinner" (if I am feeling hungry in the evening) -> Cooked Soup
  • [ ] Onion
  • [ ] Garlic
  • [ ] Carrots
  • [ ] Sweet Potato
  • [ ] Cabbage
  • [ ] Tomato
  • [ ] Black Beans

Exercise

Dr. Greger recommends 40 mins of vigorous exercise per day. My Apple Watch is configured to require me to do 30 mins.

I exercise every day without fail and have my "streak"

Some days I only do the minimum exercise (30 mins) because I'm feeling "lazy":

Occasionally I do a long day where I do a lot of standing desk and each time I have a pomodor break I use my skipping rope and do HIIT exercise. (exercise minutes add up fast if you do 20+ pomodors per day):

I think I have exercise under control. 😉 I just need to be laser focussed on my sleep and nutrition. 💭

[nelsonic]

This is the one I have printed on and stuck on the wall (yes the walls are wood panel in Gerês): https://www.cityofwaupaca.org/wp-content/uploads/2016/05/Dr-Gregers-Daily-Dozen_DrKay.pdf Dr-Gregers-Daily-Dozen.pdf

[nelsonic]

Gotta re-print this and put it on the fridge as a reminder.