What
if small, everyday choices could add years to your life and keep you feeling
vibrant and strong? That’s exactly what Dr. Michael Greger, a renowned
nutrition expert and bestselling author of How Not to Die, discovered through
years of research.
His passion for health was sparked by his own grandmother’s incredible recovery. At age 65, she was diagnosed with advanced heart disease and could barely walk. Doctors gave her only months to live. But instead of giving up, with the help of a physician she made a radical change—switching to a whole-food, plant-based diet. Within weeks, she regained her strength, and just two months later, she was walking miles every day. She went on to live another 30 healthy, happy years.
Inspired by stories like hers and
extensive research Dr. Greger created the Daily Dozen, a simple checklist of 12
foods and lifestyle habits that can help prevent and even reverse chronic
diseases like heart disease, diabetes, and cancer. It’s not about dieting—it’s
about adding more of the good stuff to your daily routine in an easy,
sustainable way.
What’s
in the Daily Dozen?
These 12 powerful foods and habits nourish
your body, boost energy, and help you feel your best:
Beans (3 servings/day): Lentils,
chickpeas, and black beans are packed with protein and fiber to keep you full,
energized, and support heart health.
Berries (1 serving/day): Nature’s anti-aging secret! Loaded with antioxidants,
berries protect your skin, brain, and immune system.
Other Fruits (3 servings/day): From apples to mangoes, fruits provide essential
vitamins, fiber, and natural sweetness.
Cruciferous Vegetables (1 serving/day): Broccoli, kale, and Brussels sprouts
help detox your body and fight disease.
Leafy Greens (2 servings/day): Spinach, arugula, and collard greens are packed
with vitamins for strong bones and a healthy heart.
Other Vegetables (2 servings/day): A colorful plate means a nutrient-rich
meal—carrots, peppers, and tomatoes all count!
Flaxseeds (1 serving/day): A tiny superfood with big benefits, including
digestion support and heart health.
Nuts & Seeds (1 serving/day): Almonds, walnuts, and chia seeds are great
for brain power and glowing skin.
Whole Grains (3 servings/day): Quinoa, oats, and brown rice provide lasting
energy and stabilize blood sugar.
Beverages (5 cups/day): Hydration is key! Stick to water, herbal teas, and
natural drinks to keep your body happy.
Exercise (30 minutes/day): Movement is medicine—walk, dance, or do yoga to boost
your mood and heart health.
Spices (Daily): Turmeric, cinnamon, and ginger add flavor while reducing
inflammation and supporting immunity.
Small Steps, Big Rewards
The Daily Dozen isn’t about
perfection—it’s about making small, enjoyable changes that add up over time.
Try adding an extra serving of greens to your lunch, swapping processed snacks
for nuts or berries, or taking a brisk walk after dinner. These simple habits
can transform your health, just like they did for Dr. Greger’s grandmother.
So why not start today? Your body—and your
future self—will thank you!
Elena Levy, PA-C
Functional Perimenopause Practitioner
PersonalizedHolisticHealing.com
