My Fruitive Challenge: Day 79 — No Tresspassing

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 I’m bummed that I lost two discs today that I had just bought this week. I tried out a new disc golf course, and my long-range landed in someone’s fenced in backyard with several No Trespassing signs and a surveillance camera. My second throw landed in the same backyard! Not cool. 

At least I got my steps in.

I’m listening to part II of How Not to Die. I’m really enjoying it. Dr. Greger writes on his recommendations for 12 daily habits for eating healthy foods;

  1. Beans: 3 servings—Includes all types of beans, lentils, chickpeas, and other legumes.
  2. Berries: 1 serving—Includes all types of berries such as strawberries, blueberries, raspberries, etc.
  3. Other Fruits: 3 servings—All other fruits besides berries, such as apples, oranges, bananas, etc.
  4. Cruciferous Vegetables: 1 serving—Includes broccoli, cabbage, Brussels sprouts, cauliflower, etc.
  5. Greens: 2 servings—Includes leafy greens like spinach, kale, Swiss chard, etc.
  6. Other Vegetables: 2 servings—Includes non-cruciferous vegetables like carrots, bell peppers, tomatoes, etc.
  7. Flaxseeds: 1 serving—Typically 1 tablespoon of ground flaxseeds
  8. Nuts and Seeds: 1 serving—Includes a variety of nuts and seeds, about 1/4 cup or 2 tablespoons of nut/seed butter.
  9. Herbs and Spices: 1 serving—Includes a variety of herbs and spices, emphasizing turmeric and garlic.
  10. Whole Grains: 3 servings—Includes whole grains like oats, brown rice, quinoa, whole wheat, etc.
  11. Beverages: 5 servings—Includes water, tea, and other non-caffeinated, non-alcoholic beverages.
  12. Exercise: 90 minutes moderate or 40 minutes vigorous activity

This “Daily Dozen” serves as a practical guide for implementing a healthy, plant-based diet, ensuring a variety of nutrients are consumed daily.

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