Dr. Greger's Daily Dozen

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Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• We’ve featured Dr. Michael Greger’s work before, but we realized we’ve never actually covered what he’s most well-known for!

  • Today’s main feature shares details on “Dr. Greger’s Daily Dozen”, his prescription of 12 things (mostly foods) we should try to get in every day.

• Have you tried everything for sleep and still find yourself getting to sleep later than you’d like, and/or sleeping less soundly than you’d like?

  • Today’s sponsor Cornbread Hemp is offering 30% of their gummies that combine organic CBD with lavender, valerian, and chamomile, for a synergistic soporific effect that’ll have you peacefully snoozing in no time, guaranteed (literally, they offer a guarantee).

• Today’s featured recipe is for loaded mocha chocolate parfait—packed with nutrients, including a healthy dose of protein and fiber, these parfait pots can be a healthy dessert, snack, or even breakfast!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

Top 8 Fruits That Prevent & Kill Cancer

Dr. Amy Dee, pharmacist and cancer survivor herself, lays out the best options for anticancer fruits:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Tuesday’s Expert Insights

Give Us This Day Our Daily Dozen

This is Dr. Michael Greger. He’s a physician-turned-author-educator, and we’ve featured him and his work occasionally over the past year or so:

• Brain Food? The Eyes Have It! ← this is about dark leafy greens, lutein, & avoiding Alzheimer’s

• Twenty-One, No Wait, Twenty Tweaks For Better Health ← he says 21, but we say one of them is very skippable. Check it out and decide what you think!

• Dr. Greger’s Anti-Aging Eight ← his top well-evidenced interventions specifically for slowing aging

But what we’ve not covered, astonishingly, is one of the things for which he’s most famous, which is…

Dr. Greger’s Daily Dozen

Based on the research in the very information-dense tome that his his magnum opus How Not To Die (while it doesn’t confer immortality, it does help avoid the most common causes of death), Dr. Greger recommends that we take care to enjoy each of the following things per day:

Beans

• Servings: 3 per day

• Examples: ½ cup cooked beans, ¼ cup hummus

Greens

• Servings: 2 per day

• Examples: 1 cup raw, ½ cup cooked

Cruciferous vegetables

• Servings: 1 per day

• Examples: ½ cup chopped, 1 tablespoon horseradish

Other vegetables

• Servings: 2 per day

• Examples: ½ cup non-leafy vegetables

Whole grains

• Servings: 3 per day

• Examples: ½ cup hot cereal, 1 slice of bread

Berries

• Servings: 1 per day

• Examples: ½ cup fresh or frozen, ¼ cup dried

Other fruits

• Servings: 3 per day

• Examples: 1 medium fruit, ¼ cup dried fruit

Flaxseed

• Servings: 1 per day

• Examples: 1 tablespoon ground

Nuts & (other) seeds

• Servings: 1 per day

• Examples: ¼ cup nuts, 2 tablespoons nut butter

Herbs & spices

• Servings: 1 per day

• Examples: ¼ teaspoon turmeric

Hydrating drinks

• Servings: 60 oz per day

• Examples: Water, green tea, hibiscus tea

Exercise

• Servings: Once per day

• Examples: 90 minutes moderate or 40 minutes vigorous

Superficially it seems an interesting choice to, after listing 11 foods and drinks, have the 12th item as exercise but not add a 13th one of sleep—but perhaps he quite reasonably expects that people get a dose of sleep with more consistency than people get a dose of exercise. After all, exercise is mostly optional, whereas if we try to skip sleep for too long, our body will force the matter for us.

Further 10almonds notes:

• We’d consider chia superior to flax, but you do you. Flax is a fine choice also.

• We recommend trying to get each of these top 5 most health-giving spices in daily if you can.

Enjoy!

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This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between blackberries vs blueberries—we picked the blackberries (click here to read about why), as did 21% of you!

Now for today’s choice:

Click on whichever you think is better for you!

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A Quick Question

We’ll then talk about this on Friday!

Recipes Worth Sharing

Loaded Mocha Chocolate Parfait

Packed with nutrients, including a healthy dose of protein and fiber, these parfait treats can be a healthy dessert, snack, or even breakfast!

Click below for our full recipe, and learn its secrets:

Penny For Your Thoughts?

Wishing you a day filled with healthful things,

The 10almonds Team