Daily Dozen Challenge – A Day of Inspired Eating

Daily Dozen Challenge – A Day of Inspired Eating

What is it about a “challenge” that makes something that you do every day more fun? I still don’t get it, but yesterday I took the #DailyDozenChallenge from Dr. Micheal Greger, and I had a blast! It wasn’t that I ate much differently from the way I normally eat (although I have to say it kept me on the straight and narrow a couple of times…more to come on that), but it just felt SO GOOD checking off those little boxes – it was like patting myself on the back all day long. Ok, maybe I need to get out more, but that’s not the point! 🙂

In the end I managed to check off 24 of 27 boxes…although it’s the Daily Dozen, there are 12 things you need to eat, but more than one serving, so I fell short in a couple of places. I kept my facebook page updated with each meal, but I thought it would be useful to keep track of it altogether in a blog post, and then include the final tally too.

So this is what the Daily Dozen actually looks like:

Dr. Greger’s Daily Dozen

This list is from the book How Not to Die by Michael Greger, M.D. – it’s a list of foods that it is ideal to get in your diet every day:

  • 3 servings of beans
    • 1 serving = ¼ cup hummus, ½ cup cooked beans, split peas, lentils, tofu or tempeh
  • 1 serving of berries
    • 1 serving = ½ cup fresh or frozen berries or ¼ cup dried (unsweetened)
  • 3 servings of other fruits
    • 1 serving = 1 medium-sized fruit, 1 cut-up fruit or ¼ cup dried fruit (unsweetened)
  • 1 serving of cruciferous vegetables
    • 1 serving = ½ cup chopped or ¼ cup Brussels sprouts or 1 tbsp horseradish
  • 2 servings of greens
    • 1 serving = 1 cup raw or ½ cup cooked
  • 2 servings of other vegetables
    • 1 serving = 1 cup raw leafy veg, ½ cup raw/cooked non-leafy veg
  • 1 serving of flaxseeds
    • 1 serving = 1 tbsp ground
  • 1 serving of nuts
    • 1 serving = ¼ cup nuts/seeds, 2 tbsp nut/seed butter
  • 1 serving of spices
    • In particular ¼ tsp turmeric
  • 3 servings of whole grains
    • 1 serving = ½ cup hot cereal/cooked grains, pasta or corn kernals or 1 cup cold cereal, or 1 tortilla/slice of bread or ½ bagel/English muffin or 3 cups popped popcorn
  • 5 beverages
    • 1 serving = 1 12-ounce glass of water, tea (especially green), or coffee
  • 1 serving of exercise
    • 1 serving = 90 minutes of moderate-intensity activity or 40 minutes of vigorous-intense activity
  • B12 supplement
  • Vitamin D supplement

I kept track of how I was doing on the mobile app, which is fun in itself!

For breakfast I had Overnight Oats:

which was good for:

  • 1 serving of berries (blueberries)
  • 1 serving of other fruit (pear)
  • 1 serving of whole grains (rolled oats)
  • 1/2 serving nuts (almond butter)
  • 1 serving of spice (cinnamon)
  • B12 and vitamin D (supplements)

Next, lunch was a wrap with homemade sauerkraut, good for:

  • 1 serving of whole grains (WG tortilla)
  • 1 serving of other fruit (avocado)
  • 1 serving of greens (1 cup mixed)
  • 1 serving of cruciferous (sauerkraut)
  • 1 serving of other veg (orange peppers)
  • 1 serving of beans (red lentil spread)

And finally dinner, which was a homemade “butter chick’n” made with soy curls (dehydrated soy beans) over brown rice and with a side of braised brussels sprouts (sorry, NOT the best photo!!)

  • 1 serving of whole grains (rice)
  • 1 serving of beans (soy curls)
  • 1 serving turmeric (in the sauce)
  • other spices (in the sauce – extra)
  • 1 serving of other vegetables (tomatoes – in the sauce)
  • 1 serving of other vegetables (brussels sprouts — extra cruciferous!)
  • 1/2 serving of nuts (cashews in the sauce)

For snacks I had

  • 1 banana
  • 1 orange
  • 2 prunes
  • 2 pieces of dark chocolate (I’m pretty sure that doesn’t count!) 😉

For beverages throughout the day I had

  • 6 glasses water
  • 1 cup coffee with soy milk
  • 1 cup chai tea

And for exercise I did

  • 1 30-minute brisk walk in the morning
  • 1 40-minute run in the evening

So, I fell a little short on my beans (1 serving), and greens (also one serving) – and I had chia seed instead of flax — definitely room for improvement, but all in all I felt full of energy, and, well, pretty much like a Daily Dozen Superhero! Something like this guy:

So much so that I think I’ll do this next week again, giving me the opportunity to challenge 3 more of my buddies to do the same…

Will YOU take the challenge?

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