How '30 plants a week' can redefine you

Who is Dr. Michael Greger, and what is he advocating?

Author of several books, including "How Not to Die" and "How to Survive a Pandemic," the nutritionist and physician espouses a back-to-the-natural approach to eating to live well and look better.

He proposed the "30 Plants a Week" concept.

How it works

Plant foods contain a variety of fiber and nutrients. Their health-promoting compounds increase and strengthen the gut microbiome. In short, your good bacteria levels improve along with the enzyme power from the food you consume.

The general rule decades ago was to aim for the "Rule of Five" daily. With this regimen, you can easily reach the target of 35 servings in a week. As you can see, aiming for 30 is actually doable with this more lenient proposition. It also allows you to focus on the week and not the day, which otherwise could seem discouraging or stressful to some.

Lifestyle habit. Not intending to be a rigid rule, this diet approach is meant to be a practical one. The idea is to inculcate healthy habits, but it must begin with one's consciousness. Liken this to thinking and doing what seems natural and which will influence one's way of life. And the good news is, it is never too late to start.

Fighting inflammation. Before any disease occurs, inflammation begins. It is the body's response to harmful toxins, pathogens and irritants. The immune system is activated and releases chemical mediators in the walls of the blood vessels.

The two types of inflammation are: acute inflammation — swelling, pain and warmth in the injured areal; and chronic inflammation — a long-term and persistent condition associated with diabetes, cardiovascular disease, arthritis, cancer and more. Symptoms include fatigue, joint pain and stiffness, weight gain, digestive problems and skin issues (like acne and rashes).

What is encouraging is that making lifestyle changes through an anti-inflammatory diet can help reduce chronic inflammation.

The strategy is to adopt an anti-inflammatory diet, exercise regularly, get adequate sleep, manage stress, and quit bad habits.

Top 30 list

Now for the '30 Plants a Week' anti-inflammatory diet, here is Dr. Gregor's food list:

Fruits

1. Apples

2. Avocados

3. Bananas

4. Berries ( blueberries, strawberries, raspberries). Note: Acai berries also contain high anti-inflammatory levels.

5. Oranges

Vegetables

6. Broccoli

7. Carrots

8. Cucumbers

9. Bell Peppers

10. Spinach

11. Tomatoes

12. Kale

13. Sweet Potatoes

Leafy Greens

14. Lettuce

15. Collard Greens

16. Swiss Chard

Legumes

17. Lentils

18. Chickpeas

19. Black beans

20. Kidney beans

Whole Grains

21. Brown Rice

22. Quinoa

23. Whole wheat bread

Nuts and Seeds

24. Almonds

25. Chia Seeds

26. Flaxseeds

27. Walnuts

28. Pumpkin Seeds

Spices

29. Turmeric

30. Ginger

Reminder: This list serves only as a guide, so you are allowed to add more healthy greens, fruits and nuts of your choice.

In the Philippines, we have a wide variety of local foods such as mangoes, pineapples, papayas, alugbati, kadios, malunggay, kangkong, okra, casuy, pili, coconut, red rice and more.

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This week's body-energizing drink: Apple-Orange Zest

Wash, peel and deseed two green apples and one orange. Chop and pass through a juicer or blender and strain. Turn the juices into a smoothie by adding one ripe banana and one tablespoon of uncooked raw oatmeal.

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Affirmation: Based on a one to 10 rating, how would you rate yourself? Go ahead and say, "I am a 10 "

Love and light.