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DR JOHN’S DAILY DO LIST
DAILY DO BASICS
- 1 24oz (700ml) Power Green Smoothie Drink (see Recipe folder)
- 1 ‘Gigantic Salad’ of Vibrant Greens [see Dr. John’s Giant Salad in the Salad Recipe folder] with a Plant Based Dressing [or Balsamic Vinega, and/or or Salsa],
- 1 portion (½ cup) of Cruciferous Vegetables– raw or lightly cooked leaving “crunchiness” in them (like Broccoli, Brussels, Bok Choi, Red Cabbage, and Collard Greens)
- ¾ cup Beans (legumes> lentils, kidney, black, pinto, chickpeas or soybeans)
- 3 Fruits and Berries -various fruits and/or a big handful of berries (frozen are fine)
- Nuts: palm size amounts each day, on your salad or in oatmeal (like Almond, Cashew, Walnut, Brazil Cuts, Pistachio [real nuts not peanuts])
- 72 oz. Water (combined waters including smoothie)
- Exercise!! 30 minutes- in a format that takes some effort and gets your heart going [see “Putting Your Day Together” essay]- minimum of 5 days each week. The time may be split into two 15 minute sessions.
- Supplements:
- 1tsp TURMERIC (Antioxidant) daily. (Taken straight in a 2 oz water swallow, or placed in Dr John’s Power Shot; always with 2 tsp of ‘pea powder’ for flavoring [see Other Recipes folder], Turmeric has a strong distinctive flavor that takes getting adjusted to 😊.
- 2000 IU Vitamin D daily [or 5000IU 3x per week (MWF)]
- 500mg to 1000 mg Vitamin B12 tablet [cyano- cobalamin) 4x each week (MWFS)
- 150 mcgm Iodine (Iodide) drops [3 to 6] or about 350 mcgm Kelp Tablet 3x per week (MWF), or 1 or 2 Nori Snack-Size Seaweed Squares.
- Omega 3/DHA-EPA
- 1 Tbsp. ground Flax Seed daily. Mix in food or place in your Smoothie; and
- 300 mg or more DHA (or a DHA-EPA combination) – 1 capsule 3x per week (MWF)
- Calcium (Ca)- Calcium supplement – may be suggested for clients with thinning bones.
*Dr John’s Instruction: Power Greens along with red, purple and green Veggies, Beans, Fruit, Nuts, and Seeds, al in our Daily Do List are minimums. If you need more, eat more! If you miss the beans one day, make it up on the next. This is not ‘boot camp’, it is an exciting adventure! “You shall NEVER be hungry eating these health giving, life changing gifts from the garden.” Dr John
Tip: You may add your Daily Cruciferous Vegies, Beans, Nuts, and ground Flax directly to your ‘Gigantic’ salad! This takes care of a lot of ‘minimums’ ALL TOGETHER!
Note: The minimum 1 24oz Smoothie [see Smoothie Recipes], is just that, a minimum. You may “make it a double”. Please drink up to 50oz of these fabulous tasting ‘blenderific’ treats each day! You will just transform more rapidly my friend 😊
Dr John’s Weekly Add in List
There are also a few other important nutritional components Dr John recommends as essential in our armamentarium of phytonutrient (plant nutrient) sources. Please add each of these to a meal at least three times each week!
a-Raw Onions: The anti-cancer Allium [alliinase] family includes Leeks, Onions, and Garlic. Add some raw onion (1 green onion or a similar amount of Red, White or Yellow Onion) to your ‘Gigantic Salad’ at least 3X per week.
b- Mushrooms: These contain potent anti- cancer active compounds we want to include in our nutrition program at least 3 x per week. Mushrooms (Button, White, Cremini, Shitake, Oyster, Portobella) may be added to salads, stews, or roasted and placed in sandwiches for a road trip! Mushrooms should be roasted, cooked, or microwaved [30 to 40 seconds] before eating them. 1 to 2 small mushrooms 3x per week!
c- Berries: Please have a large handful (1/4 to 1/3 cup) of Berries 3X per week minimum. They contain Anthocyanins and other powerful antioxidants to help decrease your risk of cardiovascular (heart) disease, diabetes, and cancer! Berries (Ras-, Black-, Straw-, etc.) may be added to smoothies, a splendid bowl of oatmeal, put in salads, or included in a gorgeous display of plated fruit!
d- Whole Intact Grains: Examples of these protein, fiber, carbohydrate, and vitamin loaded Whole Intact Grains include: Brown Rice, Quinoa, Wild Rice, Sorghum, Faro, Millet, Wheat Berries, whole Buckwheat, and Oat Groats. Many people think they are eating Whole Grains when they buy a 100% Whole Grain Bread, Pasta, or Cereal; but processing has removed much of their nutrition and fiber. Cook a pot of INTACT Whole Grain. Eat at least ½ cup 3x each week.
Power Greens:
Veggies (We loosely call them ‘Greens’) are at the center of our nutritional universe. They will sustain us and heal us. We just need to get them inside so that they may work their magic.
Leafy Greens: These are the brightest green colored leafy items in the produce section! They include: Kale, Arugula, Spinach, and Turnip Greens; also, Beet, Collard, Watercress, Mustard Greens. ‘Ball’ or ‘Iceberg’ lettuce has little nutrition. Do not eat Iceberg lettuce. Power Greens contain much nutrient trapping fiber. This is the secret code of our nutritional program😊!
Vegetables: Red, Green, and Purple Vegetables- These are the other essential veggies we add to our Giant Salad; or we may lightly steam or microwave these veddies as a side dish to a main plant-based dish, These colorful veggies include: Broccoli, Brussels, Rutabaga, Parsnips, Carrot, Red Cabbage, Red and Green Bell Pepper, Turnips, Squash, Russet Potatoes, Sweet Potatoe, Green Onion, Shallots, and others.
Dr John’s Daily DON’T List
Refined Grain Products: White Bread, White Pasta, White Flower Tortillas, and White Rice. Most of the nutrition (the “brown stuff” on the surface of the grain) has been scrubbed off in refining. Gone are the living Fiber, Folate, B6, Cobalt, healthy Lignans and other phytochemistry (plant chemistry).
2) Refined Sugar: White Table Sugar, Beet Sugar, Caro Syrup, High Fructose Corn Sweetener, Brown Sugar. Colored or uncolored, these sugars are pure calories (4 Cal/gm), with no “return-on-investment”. They also raise your Insulin. We add a small amount of Plant Based Sweeteners (Dates, Date paste, Maple Syrup, or Molasses) to our smoothies and prepared foods as light flavoring only.
3) Pressed Oils (bottled oils): Canola, Safflower, Olive, Sunflower, Corn, and other pressed oils.
When the oil is “pressed” out of vegetables and seeds, most of the phytonutrients, vitamins, and minerals, and fiber are left behind and discarded! We are left with a highly caloric oil (9 cal/gm) without the benefit of significant nutrition. We get our oil (fat) right from the plants, nuts and seeds! At home we ‘blenderize’ raw Cashew Nuts or use Tahini (liquified sesame seeds), and avocado as the only “oil” we need in salad dressings. See Note on Dressings below.
Cautionary Note: Those with established Heart Disease, with Atherosclerosis, previous Stents, Bypass procedures, or medicated Diabetes are advised to be very cautious about added fats/oils, even Plant-Based oils in the diet. These include: Nuts, Tahini, and Avocado. Use dressings with oil as flavorings only. Use sparingly.
4) Fruit Juice: Fruit juice is predominantly fruit- flavored sugar water”! Eat the whole Fruit 😊! There are a host of nutrients in fresh fruit including: vitamins, minerals, Flavonoids, and other Phytonutrients. They are trapped in the living plant fiber of the Fruit. We need this chemistry for metabolism, growth, and the healthy functioning of all our organ systems. We need them to prevent cardiovascular disease, hypertension, cancer, and inflammation in our colon. Why leave all this nutrition in the whole fruit that the juicing plant throws away?
5) Animal Meats: Chicken, Beef, and Fish are living creatures. We do not need them to grt strong. Animal meat contributes to our recent epidemic of chronic disease.
* All animal agriculture involves the mistreatment, and even torture, of feeling animals.
* We have slaughtered 90% of all harvestable fish in our oceans by unscrupulous and destructive overfishing.
* A cow consumes 2400 gallons of water to produce a single pound of meat! Did they that we have a water shortage in California?
* It takes sixteen pounds of grain to produce 1 pound of beef. If even 1 in 10 living humans avoided meat consumption, all of the currently 1 billion near- starvation peoples on earth could be fed easily.
*Animal Meats contain mostly saturated fat (SF). With rare exception SF is not found in appreciable amounts in plants; and there is NO cholesterol at all in any plants!. SF and Cholesterol are primarily associated with the epidemic of obesity, heart disease, and, Diabetes in our society. You cannot trim it off. It is embedded in the meat!
*ALL fish in the ocean are hopelessly contaminated with Mercury, PCBs, Perchlorate Cadmium, and PFAS?
Plant- Based nutrition is a sophisticated answer to many of the health, water, and environmental pollution problems facing our world.
6) Dairy: Dairy includes milk, cheese, yogurt, and whey. The saturated animal fat (SF) which makes animal meat unhealthful to eat, is present in high concentration in milk products. Even 2%”Low Fat” Milk delivers 35% of its calories as saturated fat. The average cheese contains more than 60%fat! The epidemic of obesity with attendant diseases such as Hypertension, Diabetes, Osteoarthritis, Heart Disease, and Stroke speak volumes about our need for a radical nutritional makeover! Avoid milk products!
7) Added Salt: According to Michael Greger, MD salt is the number 2 killer in our diet. Salt is natural. It is not evil. We must have it. However, it is easily over ingested. Do not add extra salt. Use salt free seasonings like Mrs. Dash, Bragg’s Sprinkles, Dr. John’s Spice Mix (see Seasoning folder in Recipes). You may add a small amount of reduced salt preparation like Low Sodium Soy Sauce or Tamari in selected recipes.
8) Excessive Bread and Flaked Cereal: Whole Grain bread and Whole Grain Flake Cereal may be a healthy choice on ocassion. ‘Too much of a good thing’ is not. A small bowl of processed Whole Grain cereal, or a piece of toast with a salad or snack is wonderful.
9) Weighing Yourself- acts to falsely encourage or to undermine our focus. Once per month is ideal. Once every 2 weeks is acceptable.
Note on Dressings
Linda and I consider our assortment of Plant Based (pressed- oil free) Salad Dressings an indispensable component of our daily nutritional program. [see salad Dressing Recipe folder] A good salad dressing adds flavor to those huge salads we consume Dr John also adds Balsamic Vinegar and Salsa to salads as well. It stretches the dressing, and you use less oil. Spooning some left over chili or bean soup, chili over your raw salad greens adds flavor and texture to the greens and provides a “dressing- like” lubrication to the mix.
PLEASE DO NOT SHARE THIS DOCUMENT WITH OTHER PARTIES.
They are welcome to view our website, and make a consultative appointment with Dr John