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Michael Greger

How Not to Die

Summary

Great resource on what foods to eat more of and avoid and how to minimize risks of certain diseases.

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Key Takeaways
  1. First part is about how to minimize risks of most common diseases like heart failure, cancer, etc. Great resource if any of these illnesses are relevant to you
  2. Beans
    1. Black beans, black-eyed peas, cannellini, chickpeas, edamame, peas, kidney, lentil, miso, pinto, tempeh
    2. 3 Servings
  3. Berries
    1. Acai, barberries, blackberries, blueberries, cherries, grapes, cranberries, goji, raspberries, strawberries
    2. 1 Serving
  4. Other Fruits
    1. Apples, avocados, bananas, dates, figs, lemons, limes, mangoes, peaches, pears, plums, pomegranates
    2. 3 servings
  5. Cruciferous Veggies
    1. Arugula, box choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, radishes, turnip greens, watercress, spinach, swiss chard (avoid alfalfa sprouts)
    2. 1 serving
  6. Other Veggies
    1. Artichokes, asparagus, beets, bell peppers, carrots, garlic, mushrooms, onions, purple potatoes, pumpkin, squash, sweet potatoes, tomatoes, zucchini
    2. 1 serving
  7. Flaxseeds
    1. Golden or brown (milled)
    2. 1 serving
  8. Nuts and Seeds
    1. Almonds, Brazil nuts, cashews, chia seeds, hazelnuts, hemp, macadamia, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts (walnuts especially)
    2. 1 serving
  9. Herbs and Spices
    1. Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon (ceylon), cloves, coriander, cumin, curry powder, dill, garlic, ginger, horseradish, lemon grass, marjoram, mustard powder, nutmeg, oregano, paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, vanilla (1/4 teaspoon turmeric per day at least)
    2. 1 serving
  10. Whole Grains
    1. Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole wheat pasta, wild rice
    2. 3 servings
  11. Beverages
    1. Black tea, chai tea, vanilla chamomile tea, coffee, earl gray tea, green tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, white tea
    2. 5 servings
  12. Exercise
    1. Biking, dancing, skiing, hiking, juggling, trampoline, basketball, tennis, swimming, yoga
    2. 1 time per day - 40-90 minutes
  13. Supplements
    1. 2, 500mcg Vitamin B12 at least once per week
    2. 2,000 IU Vitamin D3 per day
    3. Iodine rich foods (seafood, sea vegetables, dark green vegetables, nori,
    4. 250 mg pollutant free long chain omega 3's daily (algae)
What I got out of it
  1. Extremely thorough book, good tips on nutrition, supplements, lifestyle. Gives a very thorough account on what to do specifically for certain diseases such as heart conditions, diabetes, cancer, etc. If you or a loved one suffer from any of these, definitely take a closer look at this book.

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