SEPTEMBER CHALLENGE! The 'Daily Dozen'!!!

Today is the last day of the September challenges! Good work!

I hope to see you again on the OCTOBER challenges for food and exercise!

My scores this weekend: 21 and 20 of the 24 servings.

My scores of the past week:

Saturday Sept. 21: 21 points
Sunday 22 points
Monday 22 points
Tue 21 points
Wed 22 points
Thu 19 points
Friday Sept. 27: 20 points

I hardly ever exercise 90 minutes per day but I do an average of 60 minutes per day which I am rather content with.


Edited by: WHITE-GREEN at: 9/28/2019 (09:36)

I've heard that a rebounder is excellent for getting the lymph system moving. I used to own one, but I gave it away because of lack of space in my apartment. I wish I had room for a rebounder.

Edited by: REJ7777 at: 9/27/2019 (22:43)

REJ- I ended up making really great veggie broth so I ended up making regular rice and a cauliflower soup. I dunno if I will make the rice- maybe for days I think I might have had too much grain?- not sure Brown rice is really good with the broth.

For daily dozen I try to remember flaxseed as sometimes I forget. All the others are falling into place.

Maybe for the cauli rice it takes a special pan?

In winter I use my DVD's and also take out my my little rebounder and use while watching TV
My MIL bought it years ago when she watched some sort of lose weigth thing to sell it and i ended up with it. It is a nice way to get some minutes in

I have to admit that I'm not keeping score either. Sometimes I use the app, but most times I forget. I eat beans pretty much every day because I like them and they're my principal source of protein. I would imagine that Dr. Greger is not using imperial measurements because he's from the USA. I don't know if that makes a difference.

Let me know how your rice turns out, Em. Sometimes I've succeeded, and other times it came out mushy. I think there must be an art to it.

Doing well, eating on plan - not getting 90 min. of exercise on most days, but I do try to get some movement in when I don't go for longer walks. Dr. Greger sure is making us work hard for that exercise point! I plan to move my stationary bike back into my living room shortly so that I can continue to exercise indoors during the Winter months.

Been doing pretty well- have to say not keeping score BUT this challenge reminds me to get cruciferous in- today I am going to make and try cauli rice for first time- hope it comes out ok
I will use it in a stir "fry"

I had the following scores on

monday Sept. 16: 22
tuesday: 20
wednesday: 20
thursday: 23
friday: 22

I was out of flaxseeds for few days waiting for them to be delivered. Beside that I don't get enough beans and greens, and something cruciferous or other vegetables, but never more than 1 serving short.
I also rarely can check the box for exercise as 'one serving' of exercise is 90 minutes. I get an average of about 50 minutes per day.

I was so surprised to see that Dr. Greger wants us to eat a staggering 390 grams (three times 130 grams) of beans per day. I checked how much that is in the imperial servings and it says half a cup. I measured out half a cup of beans and it weighted 100 grams, not 130.

Edited by: WHITE-GREEN at: 9/21/2019 (08:41)

Nice to read how you are doing REJ. WELL DONE for keeping up with the nutritarian eating!

I admit that I haven't been using the Daily Dozen app, but I am doing very well with nutritarian eating. Sometimes I eat a bit more than I should, but it's nutritious food. I'm doing so-so with the exercise. Today I got 45 minutes of walking, not 90.

I've been doing well with my modified Daily Dozen eating goals, except for 1 meal in the last 3 days. Not the same with exercise. I do not get daily exercise. It's intermittent.

I've been using my app every day and had 22 out of 24 servings in the past 2 days.
The other days since I last posted I had either 19 or 20 servings.

Hi Bravelute, welcome back to the ETL team!

The challenges I create are not meant to be strict hard rules.Everyone is free to modify them so they meet their personal situation and needs.The main goal of the challenges is to have a place where you can set an intention and then share how you are doing with that intention, to be able to feel like we can share.

As REJ77 said, the Daily Dozen app is fun to use and it can help motivation. It's like a game. Feel free to change the serving sizes or food types as you please.
Or, to start a challenge of your own!

Edited by: WHITE-GREEN at: 9/16/2019 (03:59)

Hi Bravelute,

I am definitely doing Dr. Fuhrman's ETL program. I don't eat as many grains as Dr. Greger recommends. I also only have 2 fruits/day because I'm trying to lose weight. Still, there isn't much difference between Dr. Greger's Daily Dozen and ETL, so we are using the app for this month's challenge because it's fun to use.

Are we not following Dr. Fuhrman's Eat to Live any more? Sorry. Not complaining. I've just been away a while. My memory tells me Dr. Fuhrman, in Eat to live, don't remember which version, said of the whole grains, that I could have two a day, "if you must."

The 3 grains in this challenge would make the Eat to Live Program fly out the window ???

Did very well in hitting my modified Daily Dozen goals today!

, Em!

I've been doing very well in reaching my modified Daily Dozen goals for the last 3 days, as far as the eating is concerned, but I'm not getting nearly enough exercise.

and 9/10

Edited by: LETSGOPLAY at: 9/11/2019 (08:16)

Yesterday and today: doing very well on the Daily Dozen Challenge.

I think that you are doing amazingly well under the circumstances, White!

Today so far I had 20 of 24 servings.
On Saturday I had 18 servings.
On Friday I had 16 servings.
Thursday: 20 servings
Tuesday: 18
Monday: 20
Sunday 22

Because of the renovation of our bathroom I have had much less opportunity to cook and prepare healthy foods.

The foods I need to work harder on are beans and greens and cruciferous vegetables.

Edited by: WHITE-GREEN at: 9/8/2019 (14:41)

For convenience I am posting below a list of the Daily Dozen to copy:

Beans 3 servings
Berries 1 serving
Other fruits 3 servings
Cruciferous vegetables 1 serving
Greens 2 servings
Other vegetables 2 servings
Flaxseeds 1 serving
Nuts and Seeds 1 serving
Whole grains 2 servings
Beverages 5 servings
Exercise 1 serving of 90 minutes
Vitamin B12
Vitamin D

Did quite well in hitting most of the Daily Dozen today, except no exercise.

I hit pretty much all of my goals today. Exceptionally, I didn't have a salad, but I did enjoy a wide variety of other vegetables. Everything I ate would be classified "nutritarian-approved".

I did quite well with my eating today, but I didn't get any exercise. Except for the lack of exercise (rainstorm outside), I'm pretty happy with my day. Today was the bi-weekly vegetable delivery from the local farm, so I did quite a bit of food prep. I'm glad it's done, but it's not physically demanding enough to call it "exercise".

Beans: 2 out of 3
Berries:
Fruit (1):
Cruciferous veggies:
Greens:
Other Vegetables:
Flaxseeds:
Nuts:
Whole grains (1 or 2):
Beverages:
Exercise:

Sept. 3- today went well- Exercise was completed with being active all day so far and a bike to bay and dip - which felt more like play which was great.

It is a really good challenge- I like the idea of adding in instead of taking away.

I'm in. I will be doing a modified version though, lower in grains (1 or 2 servings/day) and fruit (not more than 2 per day) because of blood sugar issues. I used to be on 3 medications for diabetes. My doctor has taken me off all of them, and I control my blood sugar with food and exercise. I easily gain weight with grains, and they make my blood sugar spike. I have Dr. Greger's app installed on my iPad.

Today:
Beans - 3 servings, one serving is half a cup of beans or 1/4 cup of hummus or bean dip or 1 cup of fresh peas or sprouted lentils - none

Berries - 1 serving, one serving is half a cup fresh or frozen, 1/4 cup dried - none

Other fruits - 3 servings, one serving is a medium sized fruit or 1 cup cut-up fruit, of 1/4 cup dried fruit -3 apples

Cruciferous vegetables - 1 serving, one serving is half a cup chopped or 1/4 cup brussels or broccoli sprouts, or 1 tablespoon horseradish - large broccoli salad

Greens - 2 servings, one serving is one cup raw or half a cup cooked - none (I have to go buy some greens), but I did have a large vegetable soup for supper.

Other vegetables - 2 servings, one servings is 1 cup leafy vegetables or half a cup raw or cooked nonleafy vegetables, or 1/4 cup dried mushrooms - Ate LOTS of veggies today

Flaxeeds - 1 serving, one serving is 1 tablespoon ground seeds - yes

Nuts and seeds - 1 serving, one serving is 1/4 cup nuts or seeds or two tablespoons nut or seed butter - yes

Herbs and spices - 1 serving, one serving is at least 1/4 teaspoon of turmeric and any other salt-free herbs and spices you enjoy. - yes

Whole Grains - 1 or 2 servings, one serving is 1 cup cold cereal, 1 tortilla or slice of bread, half a bagel or English muffin or 3 cups popped popcorn. - oatmeal and brown rice

Water or herb tea - 5 servings, one serving is one glass of 12 ounces - yes

Exercise - 1 dosage of 90 minutes of moderate-intensity activity per day or 40 minutes of vigorous-intensity activity - none

Edited by: REJ7777 at: 9/2/2019 (21:16)

I'm in, of course. I've been using the app for two weeks now and I find it very handy.

I'm in too
I won't use app but will use a checklist
This is a good explanation veganuary.com/starter-kit/dr-gregers
-d
aily-dozen-checklist/

Edited by: LETSGOPLAY at: 9/2/2019 (12:39)

I'm in! At least as far as I am able with company and trips...

Won't be using the app, however.

Mrslivingwell
McDougall Plan Co leader

The challenge for september is to use the 'Daily Dozen' app. It is a free app you can use on your cell phone to challenge yourself to get in the 'Daily Dozen' as described by Dr. Michael Greger in 'How not to die'.

See this video:
nutritionfacts.org/video/dr-gregers-
da
ily-dozen-checklist/

How does this challenge work: download the Daily Dozen app and start using it daily. Post on this thread how you do with getting in that dozen of healthy foods. You can post daily or once a week, as you like.

If you don't want to download the app, or cannot, you can also just keep track of your Daily Dozen on this thread!

This is the list for the Daily Dozen:

Beans - 3 servings, one serving is half a cup of beans or 1/4 cup of hummus or bean dip or 1 cup of fresh peas or sprouted lentils

Berries - 1 serving, one serving is half a cup fresh or frozen, 1/4 cup dried

Other fruits - 3 servings, one serving is a medium sized fruit or 1 cup cut-up fruit, of 1/4 cup dried fruit

Cruciferous vegetables - 1 serving, one serving is half a cup chopped or 1/4 cup brussels or broccoli sprouts, or 1 tablespoon horseradih

Greens - 2 servings, one serving is one cup raw or half a cup cooked

Other vegetables - 2 servings, one servings is 1 cup leafy vegetables or half a cup raw or cooked nonleafy vegetables, or 1/4 cup dried mushrooms

Flaxeeds - 1 serving, one serving is 1 tablespoon ground seeds

Nuts and seeds - 1 serving, one serving is 1/4 cup nuts or seeds or two tablespoons nut or seed butter

Herbs and spices - 1 serving, one serving is at least 1/4 teaspoon of turmeric and any other salt-free herbs and spices you enjoy.

Whole Grains - 3 servings, one serving is 1 cup cold cereal, 1 tortilla or slice of bread, half a bagel or English muffin or 3 cups popped popcorn.

Beverages - 5 servings, one serving is one glass of 12 ounces

Exercise - 1 dosage of 90 minutes of moderate-intensity activity per day or 40 minutes of vigorous-intensity activity

Vitamin B12

Vitamin D

Edited by: WHITE-GREEN at: 8/31/2019 (05:43)