The Daily Dozen: A Simple Blueprint for Nourishing Your Body Every Day

Patients often want to know what “eating healthy” really means in practice. One of my favorite and usually forgotten sources is Dr. Michael Greger’s Daily Dozen. It’s not a diet, detox, or trend — it’s a science-based guide that breaks down the most nutrient-dense, disease-fighting foods into twelve daily goals. At Seeds of Health, we love this concept because it eliminates the guesswork of what to eat, turning healthy eating into a daily rhythm rather than a restrictive plan.

What Is the Daily Dozen?

The Daily Dozen originates from Dr. Greger’s book, "How Not to Die," which summarizes decades of nutrition research on what truly supports longevity and prevents chronic disease. Instead of counting calories or carbs, it focuses on what to add in — whole, unprocessed plant foods rich in fiber, antioxidants, and phytonutrients.

The twelve categories are:

1. Beans – Aim for 3 servings a day (beans, lentils, peas, or soy foods).

2. Berries – 1 serving of any type, fresh or frozen.

3. Other Fruits – 3 servings of a colorful variety.

4. Cruciferous Vegetables – 1 serving (broccoli, kale, cauliflower, cabbage, etc.).

5. Greens – 2 servings of dark leafy greens like spinach, collards, or arugula.

6. Other Vegetables – 2 servings of any non-starchy vegetables.

7. Flaxseeds – 1 tablespoon daily (ground for better absorption).

8. Nuts and Seeds – 1 serving (about a small handful).

9. Herbs and Spices – Use freely; turmeric gets special mention.

10. Whole Grains – 3 servings of oats, quinoa, barley, brown rice, or similar.

11. Beverages – 5 servings of water or unsweetened tea.

12. Exercise – 90 minutes of moderate activity or 40 minutes vigorous daily.

Why It Works

Each group adds something unique — from the resistant starches in beans that feed your microbiome, to the anti-inflammatory compounds in berries and crucifers that help prevent cancer and heart disease. Together, they form a protective nutritional network that supports everything from hormone balance to healthy aging. And because the list focuses on variety and abundance, it encourages a positive relationship with food.
You’re not restricting — you’re building a plant-forward plate that’s vibrant, diverse, and satisfying.

How to Use It as Daily Inspiration

Think of the Daily Dozen not as a checklist to stress over, but as a compass.
Start by asking yourself:

“How can I check more boxes today?”

Or “How can I keep up my progress today?”

Maybe you add berries to breakfast, swap your afternoon snack for a handful of walnuts, or toss some chickpeas and kale into dinner. Every small choice adds up, helping your body get the nourishment it deserves.

🌿 Free Fridge Tracker Download

Want a reusable tool to help guide your daily nutrition? Download Veganuary’s Daily Dozen Checklist — it’s ready to print, laminate, and use again and again.
👉 Download the Daily Dozen Checklist PDF

Print and laminate it, hang it on your fridge, and mark off each category daily with a dry-erase marker. Let it be your visual reminder on the days when inspiration needs a little boost.

Seeds of Health Takeaway

At Seeds of Health, we believe nutrition is one of the most potent forms of preventive medicine. Whether you’re managing a chronic condition or simply striving for more energy and longevity, Dr. Greger’s Daily Dozen offers a practical, evidence-based roadmap.

Start with one or two new habits this week. Make it fun, flexible, and personal — and let these daily goals remind you that food is not just fuel, it’s information for your body.

What Does a Balanced, Healthy Meal Look Like?

I’m convinced that most people truly have no idea what a balanced meal looks like. And honestly, that’s not their fault — the health and food industries have confused us with mixed messages and wacky food trends for decades.

My advice today is the same as it has always been: eat whole foods as close to the way God originally created them as possible. In recent years, I’ve added one more piece: make your meals plant-forward.

This post is my attempt to make that advice tangible and actionable. The good news is that building a healthy plate is easier than you might think.

Here’s a simple formula:

• Make half your plate colorful, non-starchy vegetables like leafy greens, bell peppers, mushrooms, or broccoli.

• Fill a quarter of your plate with clean, lean protein — chicken, fish, tofu, beans, or pastured eggs.

• Use the final quarter for slow-burning carbs — roasted root vegetables, quinoa, or cauliflower rice.

• Add a bit of healthy fat — avocado, nuts, seeds, or olive oil — but keep in mind you may already be cooking with oil, so don’t overlook what’s already on your plate.

Let’s talk about real life for a second. Most of us aren’t eating perfectly portioned foods in tidy sections on a plate. You might be having a stir-fry, a soup, or even a sandwich. The same principle applies: choose or modify recipes to achieve this kind of balance.

Honestly, I see many people over-consuming low-fiber, nutrient-poor carbohydrates, eating insufficient protein, and taking in too much fat — even healthy fats. Fats are easy to overdo, so just because it’s a “healthy” fat doesn’t mean there’s no limit.

Aim for lean protein, fiber-rich vegetables, and slow-burning carbs with a modest amount of fat.

For example:

• Breakfast: 2 pastured eggs cooked in avocado oil, sautéed spinach and mushrooms, with a side of roasted sweet potato cubes.

• Lunch: Big salad with mixed greens, cucumber, tomato, roasted chicken, pumpkin seeds, and a simple olive oil + lemon dressing.

• Dinner: Baked salmon, roasted Brussels sprouts, and mashed cauliflower with grass-fed butter or ghee.

This approach keeps processed foods and refined grains off the plate, focuses on nutrient density, and helps keep blood sugar balanced — key for energy, hormone health, and metabolic wellness.

The key is balance over time — not perfection at every meal. When you aim for variety, color, and a mix of nutrients most of the time, your body will thank you.

“Muscle Weighs More Than Fat” — Not Quite!

You may have heard that “muscle weighs more than fat.” The truth is, a pound of muscle and a pound of fat weigh the same – SURPRISE.  No, really, though, a pound is a pound! In truth, muscle is much denser than fat, so it takes up less space in your body. That’s why two people can weigh the same but look very different depending on how much muscle vs. fat they have.

Why This Matters More Than the Scale

• Your health is about composition, not just weight.
  The scale can’t tell you if you’re losing fat or muscle. Even if your weight stays the same — or goes up — you may be getting healthier by building muscle and losing fat at the same time.

• Muscle helps your metabolism.
  Muscle burns more calories at rest than fat does. That means you can eat the same amount but burn more energy when you have more lean mass.

• More muscle = more strength + better aging.
  Healthy muscle supports your joints, posture, and balance, making daily activities easier. It’s one of the most powerful tools to prevent falls and maintain independence as you age.

How to Tell if You’re Making Progress

Instead of just watching the scale, look for these changes:

• Clothes fit better around your waist and hips

• Feeling firmer

• More energy and faster recovery after workouts

• Body composition testing results (like our InBody scan)

How to Improve Your Muscle-to-Fat Ratio

• Strength train regularly. Use weights or resistance bands 2–3 times per week.

• Eat enough protein. Aim for 20–30 grams at each meal to support muscle repair.

• Stay active. Walking, cycling, or other forms of cardio help you burn extra fat and improve heart health.

• Sleep and recover. Your body needs rest to build new muscle.

Bottom Line:
It’s time to stop letting the scale dictate your health. Focus on building muscle, losing excess fat, and paying attention to how you feel, move, and live. At Seeds of Health, we listen to you AND we use tools like the InBody Scan to measure your body composition and track progress over time — because health is about more than just a number, whether that be cholesterol, weight, age, or otherwise.

Take Your Gummies Easy, Grandma: A Cautionary Tale for 65+ (and Anyone with Health Issues)

Hi — I’m Dr. Angela, and I want to share a cautionary tale.

In the last few years, I’ve seen a growing number of patients — mostly over 65, but a few younger — who tried edible THC, thinking it would be a safer alternative to a nightcap or a pain pill or a fun night. Instead, they ended up anxious, dizzy, confused, or even hallucinating — and some spent the night in the ER and/or overnight observation.

Cannabis is legal and widely available in Michigan, so it’s natural for people to get curious. But before you pop what looks like an innocent gummy or brownie, let’s talk about why edibles can hit harder than you think, especially as we age.

Why More Older Adults Are Trying THC

Cannabis use among older adults is on the rise — fast. National surveys show that nearly 7% of adults 65 and older used cannabis in the past month — almost 50% more than just a few years ago. Many are looking for natural solutions for pain, sleep, or anxiety, and gummies feel approachable and discreet.

But there’s a big difference between curiosity and safety — and edibles have some unique risks.

Why Edibles Pack a Punch

Here’s what happens when you eat a gummy:

1. Slow Start: You may feel nothing for 30–120 minutes. That “delay” leads many to think it’s not working and take another dose.

2. Stronger Conversion: Your liver turns THC into a more potent compound (11-hydroxy-THC) that hits the brain harder and can trigger more intense psychoactive effects.

3. Long Ride: The “high” can last 6–12 hours or more, much longer than smoking or vaping.

For someone over 65 — who may already metabolize medications more slowly — that combo can be overwhelming.

Who Is Most at Risk?

ER studies show that after edible THC became widely available, ER visits and hospitalizations for cannabis poisoning among adults 65+ tripled. Most were for severe anxiety, paranoia, delirium, or falls — not just “feeling too high.”

But this isn’t just about being a senior. You may be at higher risk even if you’re younger if you:

• Take multiple prescription medications
  Have chronic health conditions (heart disease, diabetes, COPD, kidney or liver disease)

• Have GI conditions (IBS, IBD, delayed gastric motility, celiac, post-surgical changes…bariatric surgery, for instance) that make absorption unpredictable

• You are new to THC or haven’t used it in years

• Mix edibles with alcohol or other sedatives

Think of it this way: your risk is about how your body processes THC, not just your age.

What Can Go Wrong

Here are the most common reasons people end up in the ER after edibles:

• Severe anxiety or panic attacks

• Paranoia or hallucinations (sometimes leading to brief psychosis)

• Confusion or delirium — can’t follow conversations, disoriented, unsafe to be alone

• Dizziness, falls, and injuries

• Heart palpitations or chest pain — especially scary if you already have heart disease

These aren’t just uncomfortable — they can be dangerous.

The Safer Way to Try

Look, I am not advocating that you use edibles, but let's face it, many of you are going to do it anyway, and you may not tell your doctor until you have an ER visit. So, if you do want to try edibles, here’s how to reduce the risk:

• Start low: 1-2.5 mg (yes, that low)

• Wait it out: Give it at least two full hours before taking more

• Avoid mixing: Skip alcohol or sedatives that night

• Plan: Try it at home, with someone you trust nearby

• Store safely: Keep away from kids, grandkids, and pets

And if you have chronic health issues or take daily meds — talk to your doctor before you experiment.

When to Seek Help

Don’t call me, head straight to the ER if you have:

• Chest pain, racing heart, or trouble breathing

• Confusion, trouble staying awake, or trouble recognizing where you are

• Severe paranoia, hallucinations, or thoughts that don’t make sense

Better to get checked out and be safe.

Bottom Line

Edibles are still a drug; they are unregulated, and thus, you should proceed with caution. Don’t treat it like candy. 

Why Access to GLP-1s Is Getting Harder — And What to Do About It

GLP-1 medications (Wegovy, Zepbound, Ozempic, etc.) have transformed care for obesity and metabolic disease. I can attest to this on behalf of my patients!  However, coverage is tightening—and the trend is accelerating. Here, I summarize what’s changing, why it’s happening, and how to navigate it.

What’s happening right now (Michigan + national signals)

• In West Michigan, an employer survey cited by Crain’s Grand Rapids shows only 15% of employers now cover GLP-1s for weight loss, down from 24% last year. Employers are also steering members toward price-shopping programs (GoodRx, Cost Plus Drugs) and even foreign pharmacies to curb spend. (Crain's Grand Rapids Business)

• BCBS of Michigan confirmed it stopped paying for GLP-1s for obesity on fully insured plans beginning Jan 1, 2025 (Blue Care Network included). (BCBSM Provider Info)

• Employer claims data show GLP-1 costs are taking a bigger slice of total spend: an employer benefits pulse survey found GLP-1s for weight loss averaged 10.5% of total annual claims in 2025 (up from 8.9% in 2024). Many employers report >15% of claims tied to GLP-1s. (IFEBP)

• States and public plans are also tightening: e.g., North Carolina Medicaid is ending GLP-1 coverage for weight loss (10/1/2025), while Pennsylvania plans to restrict to the highest-risk members—illustrating how quickly policies can shift. (KFF Health News)

Why it’s getting harder

1. Cost + utilization have outpaced budgets.
   List prices commonly hover around ~$1,000/month, and rapid uptake has driven double-digit prescription spend growth for many plans. Employers and insurers are responding with exclusions, step therapy, and stricter prior authorization. (Crain's Grand Rapids Business)

2. Coverage is narrowing to specific indications.
   Many plans that still cover GLP-1s limit them to FDA-approved non-obesity uses (e.g., diabetes, some cardiometabolic indications), not general weight loss. Expect tighter BMI cutoffs, documentation requirements, and re-authorization cycles. (Crain's Grand Rapids Business

3. The “generic relief” you’re hoping for is years away.
   Experts estimate ~6 years (at best) before lower-cost generics meaningfully reach the market, so price pressure likely persists. (Crain's Grand Rapids Business)

What this means for you

• Expect more denials/delays (particularly for weight-loss indications). Prior authorization hoops and periodic re-checks are now standard. This has been a significant burden to our office, unfortunately. (KFF)

• Out-of-pocket exposure is rising. Even with coupons or cash-pay programs, monthly costs are going up instead of down as demand increases. (epocrates.com)

• Access will vary by plan and state. Employer size, plan type (self-funded vs fully insured), and state Medicaid policies all influence your options. (IFEBP)

Practical steps (Seeds of Health playbook)

1. Know your plan’s exact policy
   Ask these specifics: Is obesity covered? Do they cover GLP-1 for other conditions than diabetes? What BMI/criteria? Which GLP-1s are on formulary? What documentation is required? How often is re-auth needed? (Policies change—check at each renewal.)

2. Align indication + documentation.
   If you have diabetes or another covered indication, ensure your chart clearly reflects qualifying diagnoses and prior therapies tried/failed. How can you do this? Tell your doctor! This can speed approvals. (KFF)

3. Price-shop safely
   Proceed with caution when buying “knockoff” versions of the drugs. Use reputable tools (GoodRx/Cost Plus) and legitimate pharmacies. If cash-paying, verify manufacturer programs and watch dose-based coupon limits. (Crain's Grand Rapids Business)

4. Have a Plan B
   Discuss alternatives: different GLP-1s within class, adjuncts (e.g., metformin, SGLT2s where appropriate), or structured lifestyle protocols that can stand alone or bridge gaps during coverage lapses.

5. Play the long game
   Even with a GLP-1, you will still likely need to commit to long-term lifestyle changes to sustain results; otherwise, you are going to be married to the drug for life.  Some people may be no matter what.   And, because generic relief is years off, prepare for policy churn. We’ll help you reassess at renewals and pivot as needed.

Seeds of Health perspective

GLP-1s can be game-changers for the right patient, but access is now the pivotal variable. We’ll keep tracking Michigan-specific policies and national trends, advocate where possible, and work with you on individualized plans—whether that’s documentation for coverage, safe cash-pay strategies, or non-pharmacologic paths that protect your metabolic health.

If you’re on—or considering—a GLP-1, schedule a visit. We’ll review your goals, medical history, and coverage realities to map a sustainable plan and decide if the medication is right for you. 

Sources & further reading

• Michigan employers scaling back GLP-1 coverage; costs, generic timeline, and plan strategies. (Crain's Grand Rapids Business)

• BCBSM/BCN alert: ending obesity-drug coverage 1/1/2025 (fully insured). (BCBSM Provider Info)

• Crain’s Detroit follows up on BCBSM’s policy. (Crain's Detroit Business)

• IFEBP pulse survey: GLP-1s now ~10.5% of annual claims; many employers report >15%. (Word on Benefits)

• KFF Health News: state Medicaid programs tightening access (NC ending weight-loss coverage; PA restrictions). (KFF Health News)

• KFF brief: states that states that cover obesity GLP-1s rely on strict PA/BMI criteria. (KFF)

• Epocrates: list prices ≈ $1,000/month; payers are struggling with demand. (epocrates.com)

Part 3: Healing from the Inside Out

The good news about the gut is that it’s resilient. With the proper care, you can restore balance and reduce symptoms across the body. Here are some of the most effective ways to support gut healing:

1. Nutrition for the Microbiome

• Feed the good bacteria: Fiber-rich foods (vegetables, legumes, whole grains) encourage beneficial bacteria to thrive.

• Reduce inflammatory triggers: Highly processed foods, refined sugars, and excess alcohol can harm the gut lining and fuel inflammation.

• Consider diversity: A wide variety of plant foods supports a more diverse microbiome, which is linked to better health.

2. Lifestyle for Gut Healing

• Stress management: Chronic stress disrupts digestion (especially the pancreas) and the gut barrier. Practices like walking, breathing exercises, and mindfulness can make a big difference.

• Sleep: Rest allows the gut lining to repair itself. Aim for 7–8 hours of restorative sleep for MOST people.

• Movement: Regular exercise helps regulate digestion and inflammation (150 min of moderate intensity cardio and 2-3 days of resistance/strength).

3. Functional Testing & Targeted Care

Sometimes symptoms persist despite healthy habits. Advanced stool testing (such as GI-MAP) can identify bacterial imbalances, yeast overgrowth, parasites, and inflammation markers. This allows for more targeted treatments, such as probiotics, herbal antimicrobials, or gut-healing supplements.

4. Start Small, Stay Consistent

Healing the gut doesn’t happen overnight, but small daily choices add up. Even simple shifts—like adding more vegetables to your meals, reducing stress, and improving sleep—can begin to restore balance.

Conclusion of the Series

Your gut truly is the center of your health. From immune function to mood, from pain to skin health, it influences nearly every aspect of how you feel. By caring for your gut, you’re not just improving digestion—you’re supporting your whole body from the inside out.

Part 2: The Gut–Body Connections You Can Feel

Gut health is not an abstract idea—it shows up in real ways throughout the body. When your digestive system is imbalanced, you may feel it in your joints, skin, mood, or energy levels. Let’s look at some of the most common connections:

1. Autoimmune Conditions

The gut lining acts as a gatekeeper between what you eat and the rest of your body. If that barrier becomes “leaky,” the immune system may start to react to foods or bacteria as threats. Over time, this can trigger or worsen autoimmune conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, or lupus.

2. Chronic Pain & Inflammation

Pain doesn’t always start in the joints or muscles—it can begin in the gut. Certain bacteria promote inflammatory chemicals that circulate throughout the body. This systemic inflammation contributes to arthritis, fibromyalgia, migraines, and even general aches and fatigue.

3. Skin Health

Your skin often mirrors your gut. Acne, eczema, rosacea, and psoriasis are frequently linked to gut dysbiosis (imbalanced gut bacteria) and inflammation. Addressing gut health often improves skin conditions more effectively than creams or medications alone.

4. Mood & Mental Health

Your gut produces around 90% of your body’s serotonin, the “feel-good” neurotransmitter. An imbalanced microbiome has been linked to anxiety, depression, and brain fog. This is why patients with digestive issues often also struggle with mood.

Bottom line: The gut is connected to every system in the body. If you’re dealing with pain, fatigue, skin issues, or mood changes, looking at gut health may be the missing piece.

Next time, we’ll talk about how to heal your gut from the inside out—so these symptoms can improve naturally.

Why the Gut Is the Center of Health

When people think about health, they often picture the heart, lungs, or brain. But the real center of your health may actually lie in your gut.

Your digestive system does more than break down food—it houses nearly 70% of your immune system, produces critical hormones and neurotransmitters, and is home to trillions of microbes that communicate with every other part of your body. This community of microbes, called the microbiome, acts like a command center for balance and resilience.

When the gut is healthy, the whole body benefits: inflammation stays low, nutrients are absorbed properly, and the immune system knows how to tell friend from foe. But when the gut is out of balance—whether from diet, stress, medication use, or infections—the ripple effects are enormous.

• Autoimmune conditions can flare when the gut lining becomes more permeable (“leaky gut”), letting particles slip into the bloodstream that trigger the immune system.

• Chronic pain and inflammation often tie back to gut-driven immune responses that fuel arthritis, fibromyalgia, and more.

• Skin issues like acne, eczema, or rosacea may be outward signs of internal gut imbalance.

• Mood and brain health are deeply connected to gut bacteria and the chemicals they produce.

In short: if the gut is off, the rest of the body feels it. That’s why addressing gut health is often the first step to healing—not just digestion, but the whole person.

In the next article, we’ll dig deeper into how gut imbalance shows up as symptoms you can see and feel every day.

BMI Is Out — Here’s What Really Predicts Health (and Why We Bought an InBody Scanner)

For decades, Body Mass Index (BMI) has been treated as the quick-and-dirty way to decide whether someone is “of a healthy weight,” overweight, or obese. Insurers set premiums on it, professional societies built guidelines around it, and electronic health records still flag any BMI over 30 with a red warning. But the medical consensus is finally catching up to what many clinicians (and patients) have seen for years: BMI is a blunt tool that often gets the story wrong.

1. How We Got Stuck With BMI

Large institutions loved BMI precisely because it was simple—just height and weight squared. That simplicity made it the “cornerstone of life-insurance underwriting globally”. Yet the same source admitted BMI is “an imperfect tool when used in isolation.” 

2. Even the AMA Says “Move On”

In 2023, the American Medical Association (AMA) adopted a formal policy warning physicians not to rely on BMI alone. The AMA pointed out its historical bias, poor performance across different ethnicities and ages, and urged doctors (and payers) to pair BMI with body-composition or visceral-fat measures instead. 

3. The Evidence Keeps Piling Up

A brand-new 15-year follow-up of more than 4,200 U.S. adults (ages 20-49) compared BMI with body-fat percentage and waist circumference. Result? Body-fat percentage and waist size predicted all-cause and heart-disease mortality; BMI did not, once the data were adjusted. 

Translation: two people with the same BMI can have radically different risk profiles depending on how much lean muscle vs. visceral fat they carry.

4. Why Lean Mass and Visceral Fat Matter More

• Lean Body Mass (LBM): Drives metabolism, insulin sensitivity, balance, and mobility.

• Visceral Fat (the “hidden” belly fat): Pumps out inflammatory hormones linked to diabetes, heart disease, fatty-liver disease, and even some cancers.

Because BMI can’t see inside the body, it mislabels muscular athletes as “obese,” yet entirely misses “TOFI” patients—Thin Outside, Fat Inside—whose normal BMI hides dangerous visceral fat.

5. How Our Clinic Is Raising the Bar

To give you a clearer picture of health, we’ve invested in the InBody 580 bio-impedance scanner:

• Measures LBM, body-fat %, segmental muscle balance, and visceral-fat level in under a minute.

• Tracks trends over time so we can see whether that resistance-training program is building real muscle or that new nutrition plan is burning visceral fat.

• Provides print-outs you can take home (or download to your phone) to keep you motivated between visits.

Bottom line: Your BMI might stay the same, but if visceral fat drops and lean mass rises, your long-term risk profile gets dramatically better—and now we can measure that progress, not just guess.

6. Ready to See Beyond the Scale?

At your next appointment, step on the InBody scanner and let’s establish your true baseline. Then we’ll craft an evidence-based plan—nutrition, movement, sleep, and stress strategies—to shift the numbers that actually matter.

Goodbye, BMI. Hello, metrics that move the needle on real health.

Peace of Mind in a Backpack: Why Every Caregiver Needs a “Go Bag” for Their Loved One

If you care for someone with medical needs, you know how quickly things can change.

A trip to the ER. A power outage. A winter storm that closes the pharmacy. Emergencies don’t give us time to pack calmly, especially when we’re worried about keeping a loved one safe, hydrated, and comforted.

That’s where a “Go Bag” comes in.

This simple, pre-packed emergency bag can ease the panic in unpredictable moments. For caregivers, it’s not about fear — it’s about preparation. Because when you're responsible for someone else's health, comfort, and dignity, having the right items on hand makes all the difference.

💼 What Is a Go Bag?

A “Go Bag” (also called a bug-out bag or emergency kit) is a grab-and-go backpack or duffel filled with 1–3 days’ worth of essentials — medications, ID, food, clothing, hygiene supplies, and more.

Most people think of these bags in the context of natural disasters. But if you’re a caregiver, you’ve probably already experienced the “micro-emergencies” that disrupt daily life:

• A hospitalization that extends past dinner

• A power outage that affects oxygen equipment

• A plumbing issue that displaces someone for the night

In those moments, a go bag isn’t just practical — it’s a lifeline.

Who Needs One?

Every family should have a basic go bag, but caregivers should think two steps ahead.

Make a bag for:

• You (the caregiver)

• The person you care for

• And, ideally, a miniature version to keep in your car

This is especially important if your loved one:

• Lives alone or has limited mobility

• Has cognitive challenges (like dementia)

• Depends on medications, oxygen, or medical devices

• Lives in a facility but may need to relocate temporarily

📝 What to Pack: The “Go Bag” Checklist for Caregivers

Here’s what to include in your loved one’s bag. (And yes — there’s a free printable checklist at the end of this post.)

🔹 Essential Survival Items (Non-Medical Emergency)

• 3 days’ worth of water (or purification tablets)

• Shelf-stable snacks (granola bars, protein shakes, crackers)

• Flashlight (with batteries or hand-crank)

• First-aid kit

• Manual can opener

• An emergency blanket or a small sleeping bag

• Whistle (for calling for help)

🔹 Health & Medical Supplies

• 3–7 day supply of all prescription medications

• Complete medication list (names, doses, schedules)

• Copies of Insurance cards and photo ID

• Medical history summary or printed EHR

• Durable medical equipment supplies if possible…not always (CPAP tubing, glucometer, hearing aid batteries)

• Medical alert bracelet or printed condition card

• Face masks and hand sanitizer

🔹 Personal Care & Comfort

• Change of clothes (including socks and underwear)

• Adult diapers or incontinence supplies (if needed)

• Toiletries: toothbrush, toothpaste, wipes, deodorant, lip balm

• Denture care kit (if applicable)

• Lotion or barrier cream

• Washcloth or small towel

• Earplugs or an eye mask (especially for hospital stays)

🔹 Mobility & Support Tools

• Copy of advance directive or power of attorney

• List of emergency contacts (printed and saved on phone) — VERY IMPORTANT

• Laminated name/contact card to keep in a pocket or ON BAG

• Copies of house key, facility code, or medication lockbox combo

🔹 Emotional Well-being

• Framed photo or small item from home

• Book or puzzle

• A calming playlist or music downloaded to a device

• Something familiar — a scarf, favorite mug, or blanket

💡 Caregiver Tips for Go Bag Success

• Label everything. Use clear bags, pouches, or folders with labels like “Medications” or “Documents.”

• Review it twice a year. Spring and fall time changes are great reminders to update meds and clothing.

• Pack light but smart. Prioritize what supports safety, mobility, and comfort, not just survival.

• Keep it accessible. Store the bag near an exit or in a caregiver’s car.

• Make a backup plan. Include notes about who to call if you’re not available.

🎁 Download: The Caregiver’s Go Bag Checklist

I’ve created a printable version of this list — with extras for people who use walkers, oxygen, or have dementia — so you don’t have to start from scratch.

👉 [Download the Free Go Bag Checklist PDF]

It’s editable, printable, and easy to share with other family members or care teams.

Final Thought: Readiness Is a Form of Care

You may never need to use your go bag. But packing one is a powerful act of love. It says, “I’m thinking ahead for both of us.” It says, “I’ve got you.”

And when the unexpected happens — because life always throws curveballs — that quiet confidence can be your best emergency response plan.

Cheat Codes to Save Time & Money on Your Healthcare

What your insurance company doesn’t want you to know…

Everything does NOT have to go through insurance.

There are many cases where paying cash—out of pocket—can be cheaper, faster, and far less stressful than using your insurance. This applies to both prescriptions and imaging, such as MRIs or ultrasounds. 

AND… you can apply what you spent to your deductible. 

Let’s walk through how to work smarter, not harder, when it comes to your care.

1. Pay Cash for Medications

You don’t have to use your insurance card to get a reasonable price—sometimes, it costs you more.

Here’s how to find lower prices:

• Ask us about in-clinic wholesale prices

• Try Mark Cuban’s Cost Plus Drugs: costplusdrugs.com

• Check GoodRx.com or RxSaver.com for real-time pharmacy coupons

• Ask your local pharmacy to apply a discount code and give you a cash price

• You might pay less than your insurance copay

Bonus: Paying cash often helps you skip prior authorization delays and start your treatment faster.

2. Pay Cash for Imaging

Need an MRI, CT, or ultrasound? You can get it quickly—and affordably—without going through insurance.

Cash-pay pricing at local centers:

• MRI: ~$350

• CT Scan: ~$250

• Ultrasound: ~$100–150

We can refer you directly to imaging partners who:

• Offer same-week appointments

• Don’t charge hidden facility fees

• Provide transparent pricing up front

No delays, no insurance headaches, and no surprise bills.

3. Pay Cash for Labs

Lab work doesn’t need to cost hundreds of dollars. Many panels are surprisingly affordable when paid directly.

Examples:

• Basic labs (CBC, CMP, lipids, TSH): $5–15 each

• Functional testing (GI-MAP, DUTCH, nutrient panels) - not covered by insurance

• Ask us for a bundled cash-pay lab quote

You get fast results and full control over your care, with no surprise billing.

4. Get Credit for What You Spend

Even if you pay cash, you may still be able to apply those expenses toward your insurance deductible or out-of-pocket maximum.

Here’s how:

• Ask for an itemized receipt or superbill

• Submit it to your insurance with a member-submitted claim form

• Tell your insurer: "Please apply this to my deductible."

We’re happy to help you generate the documentation you need.

5. When to Skip Insurance

Consider paying cash if:

• You haven’t met your deductible

• You need fast access to treatment without red tape

• You’re ordering advanced testing that isn’t covered (GI-MAP, DUTCH, etc.)

It’s not about skipping coverage—it’s about being smart and strategic with your care.

6. We’re Here to Help

Ask us about:

• Prescription pricing

• Imaging referrals

• Discount pharmacy options

• Cash-pay lab tests

• Insurance workarounds that save time and money

Prior Authorizations - Why Is My Medication or Test Being Delayed?

A Look Behind the Scenes at Prior Authorizations

If you’ve ever been told, “We’re just waiting on your insurance to approve it,” or “We need more information from your doctor,” then you have been trapped in a process called prior authorization (PA).

At Seeds of Health DPC, care should be clear, compassionate, and timely. But the reality of navigating insurance is that we often hit roadblocks—even when we know exactly what we need and why.

Let’s pull back the curtain on what’s happening when a prior authorization is required, and how you can partner with us to make the process smoother and faster.

What Is a Prior Authorization?

A prior authorization is when your insurance company requires your doctor to get approval before they agree to pay for a medication, test, treatment, or procedure.

In theory, it’s meant to ensure appropriate use. In practice, it creates a frustrating delay in care for both patients and doctors, especially when the treatment is medically necessary and evidence-based.

What Happens Behind the Scenes?

From the outside, it might feel like everything is “on hold.” But here’s what’s happening in our clinic after your prescription or test order gets flagged for PA:

What Happens Behind the Scenes During a Prior Authorization

When your prescription or test requires prior authorization (PA), here’s what we do on your behalf—and how long each step typically takes:

1. Notification (1–2 business days)
   We have been (hopefully) alerted by your pharmacy, lab, or imaging center that your insurance company requires prior authorization before covering the cost.

2. Chart Review (1 business day)
   My assistant and I review your medical history, recent symptoms, and treatment attempts to ensure we clearly explain why the medication or test is medically necessary.

3. Documentation (1–3 business days)
   We complete detailed insurance-specific forms, write a letter of medical necessity, and gather supporting materials, such as lab results, imaging reports, and visit notes.

4. Submission (same day)
   We fax or upload the whole packet of documentation to your insurance portal. Sometimes we have to submit it more than once if the system is delayed or incomplete.

5. Waiting Game (3–10 business days)
   The insurance company reviews your case. They may approve it, request more information, or issue a denial.

6. Appeal (if needed: add 5–7 business days)
   If denied, I may need to schedule a peer-to-peer phone call with an insurance medical director or submit a formal appeal letter with further documentation.

➡️ Total estimated timeline: 5 to 14 business days, depending on the complexity and how quickly your insurance responds. It can take longer if additional steps or appeals are required.

Common Medications That Often Require PA

Even when the need is obvious, insurers may delay coverage for:

• Ozempic, Wegovy, Mounjaro (for diabetes or weight loss)

• Testosterone therapy

• CGMs (continuous glucose monitors)

• Newer ADHD or antidepressant medications

• Certain inhalers, injectables, and biologics

🧪 Tests & Services That May Require PA

• MRIs, CTs, PET scans

• Sleep studies

• Specialty labs (like GI-MAP, DUTCH, or pharmacogenomic testing)

• Infusions or high-cost injections

• Physical therapy or specialist referrals

Any procedure other than an ultrasound or X-ray essentially requires pre-approval from your insurance.

These are not fringe treatments—they’re often standard of care. However, cost or insurance policies can still trigger a PA.

🤝 How You Can Help Us Help You

You are not powerless in this process. In fact, there are specific ways you can speed things up and strengthen our case:

1. Share your full symptom story
   Be specific about when symptoms started, how they affect daily life, and what has or hasn’t helped.

2. Let us know what you’ve already tried
   If this is a medication PA, list any other drugs or treatments you’ve used, and whether they worked or caused side effects. (Even “it didn’t help much” is useful.) Insurance requires us to disclose this information, even though they should already have a record of it. They want to know the medication, dose, when you took it, and for how long, as well as any side effects or reactions you experienced.

3. Be open to a “trial” medication.
   Sometimes insurers require a step-wise approach: trying a lower-cost option first before approving the one we want. We can guide you through this if needed.

4. Watch your insurance portal or mail.
   Occasionally, you may get notifications before we do. Share any approval or denial letters you receive.

5. Consider out-of-pocket options
   Sometimes the cash price (via GoodRx, Mark Cuban’s Cost Plus Drugs, or our in-office pharmacy) is cheaper than using insurance, without any wait.

A Note from Dr. Angela

When we prescribe something, it's because I believe it's the right step for your health, not because of trends, pressure, or shortcuts. We don’t get any kickbacks from pharmaceuticals for your medications (nor do most doctors, for that matter). 

And when insurance makes us jump through hoops, it doesn't mean you're not sick enough, or don't qualify—it means the system is flawed. But I will continue to advocate for you, document thoroughly, appeal when needed, and push back—because your health is worth it.

If you’re stuck in the PA process now, or the pharmacy has just told you that something “needs approval,” please don’t hesitate to reach out. We’re in this together—and we’re fighting for your care every day.

It’s Not Just About Him: Men’s Health Affects Everyone They Love

Men’s Health Month is often framed as a personal to-do list: get a check-up, manage stress, eat better. But real men’s health doesn’t happen in isolation. The effects ripple outward to partners, kids, chosen family, friends, and communities.

When men neglect their health—whether it’s pushing through chronic pain, ignoring mental health, or skipping preventive care—those around them often feel the impact. Loved ones may carry the emotional strain, take on extra responsibilities, or struggle with worry and helplessness.

But when men prioritize their well-being, everything shifts. They’re more present in relationships. They model healthy behavior for the next generation. They contribute to communities with clarity, energy, and compassion.

Whether it’s a partner encouraging a doctor’s visit, a friend checking in, or a parent wanting to be around for their kids, health is always relational.

This Men’s Health Month, let’s recognize that taking care of yourself is also taking care of the people who matter most to you because it’s not just about him.

At Seeds of Health DPC, we offer inclusive, whole-person care for men that strengthens not just individuals, but the connections that matter most.

When Men Thrive, We All Do: How Men’s Health Strengthens Relationships and Families

Men’s health isn’t just a personal win—it’s a collective one. When men feel well physically, mentally, and emotionally, their presence deepens, their patience grows, and their capacity to support others expands.

Thriving men are more engaged partners, nurturing parents, dependable friends, and grounded leaders. Their wellness fosters stability in households, promotes self-care among younger generations, and contributes to the development of stronger, healthier communities.

But thriving doesn’t happen by accident. It takes intention—caring for mental health, addressing chronic symptoms early, moving the body regularly, and staying connected to others.

This Men’s Health Month, let’s move beyond crisis prevention and start cultivating long-term wellness for the benefit of everyone connected to the men in our lives.

Because when men thrive, their relationships thrive. Families feel safer. Communities grow stronger. And we all do better.

At Seeds of Health DPC, we support men in building health from the inside out—because their vitality matters to everyone around them.

From Silence to Support: How Empathy Can Transform Men’s Health

For generations, men have been taught to “tough it out”—to stay silent about pain, fatigue, mental strain, or emotional struggle. But that silence has a cost.

Men are less likely to seek help for depression, more likely to die from preventable conditions, and often delay care until illness is advanced.

What if the answer isn’t just more awareness—but more empathy?

Changing men’s health outcomes starts with creating space for vulnerability. When we normalize real conversations about mental health, aging, stress, and fear—without shame—we invite men to show up for themselves and each other.

Support looks like a friend checking in, a partner encouraging rest, or a doctor who listens without judgment.

This Men’s Health Month, let’s move from silence to support—and build a culture where men’s health includes mental, emotional, and relational well-being too.

Seeds of Health DPC offers care that meets men where they are—with compassion, curiosity, and a whole-person approach.

Beyond Check-Ups: What Men’s Health Month Should Really Be About

June is Men’s Health Month—a time when we encourage men to schedule check-ups, screen for prostate and colon cancer, and get their blood pressure and cholesterol checked. But real health goes beyond the annual physical.

True well-being means addressing the everyday habits that shape long-term health:

• Stress management – Chronic stress impacts sleep, hormones, and heart health. Men often push through without seeking support.

• Movement – It’s not just about hitting the gym. Regular, sustainable movement like walking, biking, or yard work makes a difference.

• Nutrition – High blood pressure, fatigue, and brain fog often start with what’s on your plate.

• Sleep – Many men normalize poor sleep. Restorative sleep is a foundation, not a luxury.

• Connection – Loneliness is a silent risk factor for early death. Meaningful friendships and time with loved ones are medicine.

Check-ups are important—but they’re just the beginning. This month, let’s talk about the deeper work of building strong, vibrant health from the inside out.

Seeds of Health DPC supports men in reclaiming their health with personalized care that looks at the whole picture.

Beyond the Common Cold: Viral Impostors That Fool Us Every Season

Decades of surveillance studies show that 30 – 50 percent of all common-cold episodes are caused by rhinoviruses—a large family of more than 150 serotypes that thrive in the cool, moist lining of the nose and throat. However, every runny nose is not due to the garden-variety rhinovirus. A surprising lineup of other pathogens can start off looking identical to a cold before revealing their true colors. Knowing the difference helps you decide when to rest, test, and seek treatment or protect loved ones who are more vulnerable.

Why We Mix Them Up

Most cold-like viruses invade through the same doorway—your nose and sinuses—so the first symptoms are nearly indistinguishable: congestion, sneezing, scratchy throat, maybe a light fever. The plot twist happens a day or two later, when some viruses dive deeper into the lungs, trigger high fevers, frustrate you with pink-eye, or unleash weeks of bone-deep fatigue.

Below is a tour of the top viral “cold impostors” and the clues that set each one apart.

1. Classic & Novel Coronaviruses

   Seasonal Coronaviruses (OC43, 229E, NL63, HKU1): Mild, short-lived stuffy nose. Rarely more than an annoyance.

   COVID-19 (SARS-CoV-2): Starts like a cold, but watch for sudden loss of taste/smell, profound fatigue, or rapid shortness of breath. Long-COVID fatigue can linger for months.

2. Influenza A & B

   Colds rarely keep you in bed all day—flu does. Abrupt high fever, chills, intense body aches, and extreme tiredness are hallmarks. Antivirals can shorten the course if started within 48 hours.

3. Respiratory Syncytial Virus (RSV)

   Benign “head cold” in healthy adults, but a wheezy, chesty menace for babies, older adults, or anyone with asthma/COPD. Winter spikes often overlap with flu.

4. Parainfluenza Viruses

   A croupy, barking cough at 2 a.m.? Think parainfluenza—especially in kids. Adults may feel hoarse and congested without the dramatic cough.

5. Human Metapneumovirus

   RSV’s close cousin. Shows up in late winter/early spring with similar congestion and, in some, lower-respiratory symptoms.

6. Adenovirus

   “The cold that won’t quit.” Add pink-eye or a 102 °F fever that lingers, and adenovirus leaps to the top of the list. Outbreaks often sweep through daycares, dorms, and the military.

7. Enteroviruses (Coxsackie, Echovirus, Enterovirus D68)

   Summer or fall cold season? Blame enteroviruses. Clues: hand-foot-mouth rash in kids, herpangina (tiny throat blisters), or sudden wheeze that mimics asthma.

8. Epstein–Barr Virus (Mononucleosis) & Cytomegalovirus

   Starts as a sore throat with congestion, then wallops you with swollen lymph nodes and crushing fatigue that can last weeks. A negative strep test doesn’t rule it out—ask about mono testing if symptoms linger.

9. Acute HIV Seroconversion

   Early HIV can masquerade as the worst cold or flu you’ve ever had—fever, sore throat, night sweats, diffuse rash. If risk factors are present, prompt testing matters.

10. Wild Cards to Remember

    • Rhinovirus (the true “common cold”)—usually mild, gone in 7-10 days.

    • Measles (prodrome)—three C’s: cough, coryza (stuffy nose), conjunctivitis before the telltale rash.

    • Hantavirus or Lassa fever—rare in the U.S., but early symptoms mimic flu; travel or rodent exposure clues are key.

Red-Flag Clues That It’s Not a Plain Cold

Red Flag / What It Might Signal

Sudden high fever (> 101 °F) & body aches / Influenza, adenovirus, early COVID-19

Loss of taste or smell / COVID-19 (any variant)

Barking cough or noisy breathing / Parainfluenza (croup), RSV

Pink-eye with high fever / Adenovirus

Weeks of profound fatigue & swollen glands / Epstein-Barr (mono), CMV

Rash with fever & runny nose / Measles, acute HIV, enterovirus

Wheeze in infants or seniors / RSV, human metapneumovirus

If you spot one of these clues and aren’t sure what to do, especially in a high-risk family member, reach out to your doctor.

Practical Take-Aways

1. Track the timeline. Colds peak by day 3 and improve by day 7. Anything longer or more severe deserves a closer look.

2. Mind the season. Flu and RSV thrive in winter, enteroviruses rule summer, and coronaviruses spread in cooler months.

3. Respect your fatigue. When tiredness pins you to the couch, don’t push through—rest is medicine.

4. Test when stakes are high. Rapid flu/COVID swabs and Monospot tests guide treatment and prevent the spread to vulnerable friends and family. (NOTE: We have rapid strep, flu, and COVID testing at our office, but NOT Mono.)

5. Stay home if in doubt. You’ll recover faster and protect coworkers, classmates, and at-risk loved ones.

Feeling Under the Weather? We’re Here to Help.

Persistent fever, a cough that’s diving into your chest, or fatigue you can’t shake—let’s sort it out together. Seeds of Health Direct Primary Care offers same- or next-day visits, rapid in-clinic testing, and tailored treatment plans to get you back on your feet.

Seeds of Health Direct Primary Care
3501 Lake Eastbrook Blvd SE, Suite 258
Grand Rapids, MI 49546
☎ (616) 315-0282 • sohdpc.com

Empowering you with knowledge is the first step toward vibrant health. Share this post with a friend who always seems to catch “the longest cold ever”—it might not be a cold at all.

What’s Triggering Your Fatigue, Skin Issues, or Brain Fog? It Might Be Your Gut

Tired, bloated, anxious after eating?
You might be dealing with a food sensitivity—a delayed, subtle immune response that can affect your gut, skin, joints, or mood days after you eat the food.

👀 Most commonly reactive food:

• Gluten

• Dairy (casein and/or whey)

• Eggs

• Soy

• Corn

• Nightshades (tomatoes, peppers)

• Additives (e.g., food dyes, preservatives)

🌀 Common symptoms:

• Fatigue or brain fog

• Eczema, acne, or rashes

• Headaches or joint pain

• Mood changes or anxiety

• Bloating, gas, irregular stools

🧠 Food sensitivities often reflect deeper immune or gut imbalance. Elimination diets are commonly used to identify intolerances. More controversial testing is available, and despite varying opinions, such tests can be invaluable in the properly selected patient.

Food Intolerance 101: It’s Not in Your Head—It’s in Your Gut

Does milk make you gassy—or does broccoli bloat you up like a balloon?
You may not be allergic—just intolerant. Food intolerances are digestive issues, not immune reactions, and they’re more common than you think.

🥛 Examples of common food intolerances:

• Lactose (milk sugar)

• Fructose (found in fruits, honey)

• FODMAPs (in onions, beans, garlic)

• Histamines (in aged cheeses, wine)

• Gluten (in non-celiac sensitivity)

💬 Typical symptoms:

• Bloating, gas, or abdominal cramping

• Loose stools or constipation

• Reflux or nausea

• Brain fog or fatigue

• Headaches

💡 Unlike allergies, intolerances are often dose-dependent, meaning you might tolerate small amounts with or without enzyme support.

More Than a Title: Honoring the Spirit of Motherhood By Dr. Angela Andrews

At Seeds of Health, we believe healing begins in relationship — and few relationships shape us more than the ones we have with our mothers and the women who mother us.

On this Mother’s Day, I want to pause and reflect on what motherhood truly means. For some, it’s the memory of a mother’s embrace, a voice that soothed fevered nights, or meals made with love and intention. For others, it’s more complex — a patchwork of longing, loss, resilience, and redefinition.

Motherhood is not just a biological role. It is a posture of love and responsibility. It is expressed in nurturing a child, guiding a student, protecting a sibling, or simply showing up when someone needs to be reminded they are not alone. Some of the fiercest, most tender mothers I know have never given birth — but they have poured themselves into the lives of others with deep, unshakable love.

As a physician, I’ve witnessed motherhood in many forms:

• In the patient balancing caregiving with her own chronic illness.

• In the woman grieving a child she never got to hold.

• In the aunt raising her niece as her own.

• In the grandmother who steps in with steady hands and an open heart.

• And in the mother who shows up in a thousand quiet ways — soothing, sacrificing, staying present — even when no one is watching.

Today, I also want to acknowledge the women for whom Mother’s Day is not a celebration but a tender wound — those facing infertility, those who’ve lost mothers, and those who are mothering without ever being seen or thanked.

May we all take this day to honor the women who mother the world — with their time, their energy, their wisdom, and their love.

And may we each find ways to extend that mothering spirit to ourselves and others — with gentleness, presence, and care.

With gratitude, from our family to yours,
Dr. Angela Andrews
Seeds of Health DPC