15 "superfoods" - how many do you eat daily?

My daily list: 1.) 8 oz spinach 2.) 4 servings whole grain 3.) 1/4 cup
broccoli 4.) 1 onion and 13 cloves of garlic 5.) 8 ozs of tomato sauce
6.) 4 tablespoons olive oil 7.) 1 serving salmon (or herring) 8.) 6
cups of green tea 9.) 6 tablespoons almond butter and/or peanut butter
10.) 1/4 cup beans 11.)2 cups lite yogurt 12.) 1 pound blueberries.
Thus I get 12 out of the 15 daily. Also eat cinnamon, grapefruit,
moderate amounts of alcohol - on my personal "superfoods" list. How
can I eat so much? I burn from 600 to 1000 calories daily. I avoid
nearly all saturated fats and refined grains - no junk food, almost
never. Top superfood of all? A pint of Guinness!

"• SPINACH: Loaded with B vitamins, this leafy green also contains
folate. It is important for women of childbearing ages as it reduces
the risk of neural tube defects.

• WHOLE GRAINS SUCH AS OATS, WHOLE WHEAT BREAD, WHOLE WHEAT PASTA,
BULGUR: These foods contain great sources of fibre and B vitamins
which work to prevent heart disease, cancer and diabetes.

• BROCCOLI: This member of the cruciferous family is filled with
phytochemicals which block carcinogens from damaging cell DNA and
causing cancer. If eating cups and cups of broccoli turns you off,
consider adding a tablespoon of broccoli sprouts to a sandwich instead
for a dose of healthy phytochemicals.

• YAM/SWEET POTATOES: These members of the tuber family are rich in
beta-carotenes which work as antioxidants in the body to fight off
heart disease and cancer.

• ONIONS AND GARLIC: Sulphur-based compounds in these members of the
lily family work to fight against heart disease. As little as one or
two cloves of garlic daily is considered an asset.

• TOMATOES: Lycopene, a phytochemical, is present in tomatoes. Raw
tomatoes are good sources, but the body appears to be able to access
this phytochemical even easier when the tomatoes are cooked in foods
like catsup, tomato pastes and sauces. Lycopene has been shown to
reduce the risk of prostate cancer.

• OLIVE OIL: This monounsaturated oil aids in reducing heart disease
and decreases inflammation such as arthritis.

• SALMON: This fish is filled with Omega-3 fatty acids which serve as
an anti-inflammatory for the body and protect against heart disease.

• TEA: Black and green tea drinkers who let their tea steep for at
least five minutes are sipping on prized antioxidants that reduce the
effect of arthritis, heart disease and cancer.

• NUTS AND SEEDS: There's lots of Vitamin E, monounsaturated fats and
antioxidants in this category. But caution is advised: Just 2 Tbsp. a
day — not the whole bag or can — is all you need to glean the most
from their nutrients.

• LEGUMES SUCH AS BEANS AND LENTILS: Another plant source of protein
that also offers fibre, complex carbohydrates and other minerals.

• LOW-FAT YOGURT: This is a high source of calcium which contributes
to good bone and teeth health. As well, yogurt with live bacteria
cultures like bifido bacteria is good for overall intestinal health by
keeping the bad bacteria at bay.

• SOY: This source of plant protein contains isoflavones that protect
against cardiovascular disease and cancer including breast cancer and
ovarian cancer.

• BLUEBERRIES AND OTHER BERRIES: Blueberries have lots of antioxidants
which are responsible for improving memory and reducing risk of
cancer.

• GRAPES: The red pigment in red grapes and red wine has a high
concentration of phytochemicals that help reduce people's chance of
having a blood clot that may lead to a stroke or heart attack."
http://www.calgarysun.com/perl-bin/n...82789.html&a=1

Okay, I'll have a go, though I'm not nearly as into this stuff as
Brad:

"• SPINACH:
maybe twice a week -- just raw in salads

• WHOLE GRAINS SUCH AS OATS, WHOLE WHEAT BREAD, WHOLE WHEAT PASTA,
BULGUR:
most days, 1-2 slices of whole wheat bread -- oats maybe 1-2 times a
week

• BROCCOLI:
maybe 3 times a week, raw in salads (unfortunately, DH doesn't like
it)

• YAM/SWEET POTATOES:
maybe once a week

• ONIONS AND GARLIC:
several times a week, but just a little in prepared foods -- I can't
eat either of these raw

• TOMATOES:
once or twice a week now -- usually daily in the summer (and I eat
ketchup frequently :-) )

• OLIVE OIL:
maybe three times a week, in small amounts -- just in cooking

• SALMON:
2-3 times a week -- one of my favorite foods

• TEA:
hot tea maybe twice a week; iced tea maybe twice more

• NUTS AND SEEDS:
1 oz. servings maybe 3 times a week

• LEGUMES SUCH AS BEANS AND LENTILS:
less than once a week

• LOW-FAT YOGURT:
2-3 times a week

• SOY:
pretty much every day, as it's in the cereal I usually eat as well as
the protein shakes and energy bars I consume most days

• BLUEBERRIES AND OTHER BERRIES:
maybe twice a week now -- much more often in the summer when they're
better

• GRAPES:
maybe twice a week -- more in summer

Chris
262/154/ (145-150)

Here's mine:
". SPINACH:
I had to for dinner. I usually have it in salad everyday.

. WHOLE GRAINS SUCH AS OATS, WHOLE WHEAT BREAD, WHOLE WHEAT PASTA,
BULGUR:
I have oatmeal for breakfast most mornings and if I have a sandwich it's
always on whole wheat break.

. BROCCOLI:
One of my favorites. I have it for lunch when they serve it in the
cafeteria at work. I always add it to my salads when it's available.

. YAM/SWEET POTATOES:
I don't eat these too often. I seldom eat potatoes at all.

. ONIONS AND GARLIC:
I'm not a garlic fan but I add onions to salads and sandwiches.

. TOMATOES:
Another item I add to salads and sandwiches. I grow them in my small garden
each summer and eat them right from the vine - my favorite way to eat them.

. OLIVE OIL:
I normally use this when I cook at home - which isn't often.

. SALMON:
I've just never learned to like salmon. It's about the only fish I don't
like.

. TEA:
I often fix green tea at work and home.

. NUTS AND SEEDS:
I add sunflower seeds to my salads but that's about the limit of nuts and
seeds for me.

. LEGUMES SUCH AS BEANS AND LENTILS:
Black beans are my favorite but I normally eat them about 2-3 times a month.

. LOW-FAT YOGURT:
I normally have 1-2 servings of this daily.

. SOY:
I drink soy milk and one of the quick and easy things I fix at home is a
soy/vegetable stir fry.

. BLUEBERRIES AND OTHER BERRIES:
I always have some type of berry in my freezer and add it to smoothies 1-2
times a week. I often take fresh blueberries and strawberries in my lunch
when they're available at the grocery. I just refuse to buy them when
they're sky high in price. I have a couple of blueberry plants in my garden
area but they don't do well in this climate. Each year I get 1-2 good
servings from them

. GRAPES:
I buy grapes at the grocery weekly. I often eat them in the evenings if I
get a case of the munchies.

Beverly

Wow, you eat a whole pound of blueberries a day!? I eat blueberries and
raspberries almost every day.... but about 2-4 oz mixed with my daily
oatmeal. I thought I was doing good!

This is what I eat:

Spinach - 3-4x a week
Blueberries - daily
Walnuts - 4-5x a week
Rolled Oats - daily
Green tea - 5-7xa week
yogurt - 4-5x a week
Brocolli - 1-2x a week (got burned out on it)
beans - 3-5x a week
salmon or other fish - 1-2x a week. I need to increase this
tomatos - 3-5x a week
oranges - 2-4x a week

I switch out the foods for variety.


"Brad Sheppard" wrote in message
om...
My daily list: 1.) 8 oz spinach 2.) 4 servings whole grain 3.) 1/4 cup
broccoli 4.) 1 onion and 13 cloves of garlic 5.) 8 ozs of tomato sauce
6.) 4 tablespoons olive oil 7.) 1 serving salmon (or herring) 8.) 6
cups of green tea 9.) 6 tablespoons almond butter and/or peanut butter
10.) 1/4 cup beans 11.)2 cups lite yogurt 12.) 1 pound blueberries.
Thus I get 12 out of the 15 daily. Also eat cinnamon, grapefruit,
moderate amounts of alcohol - on my personal "superfoods" list. How
can I eat so much? I burn from 600 to 1000 calories daily. I avoid
nearly all saturated fats and refined grains - no junk food, almost
never. Top superfood of all? A pint of Guinness!

". SPINACH: Loaded with B vitamins, this leafy green also contains
folate. It is important for women of childbearing ages as it reduces
the risk of neural tube defects.

. WHOLE GRAINS SUCH AS OATS, WHOLE WHEAT BREAD, WHOLE WHEAT PASTA,
BULGUR: These foods contain great sources of fibre and B vitamins
which work to prevent heart disease, cancer and diabetes.

. BROCCOLI: This member of the cruciferous family is filled with
phytochemicals which block carcinogens from damaging cell DNA and
causing cancer. If eating cups and cups of broccoli turns you off,
consider adding a tablespoon of broccoli sprouts to a sandwich instead
for a dose of healthy phytochemicals.

. YAM/SWEET POTATOES: These members of the tuber family are rich in
beta-carotenes which work as antioxidants in the body to fight off
heart disease and cancer.

. ONIONS AND GARLIC: Sulphur-based compounds in these members of the
lily family work to fight against heart disease. As little as one or
two cloves of garlic daily is considered an asset.

. TOMATOES: Lycopene, a phytochemical, is present in tomatoes. Raw
tomatoes are good sources, but the body appears to be able to access
this phytochemical even easier when the tomatoes are cooked in foods
like catsup, tomato pastes and sauces. Lycopene has been shown to
reduce the risk of prostate cancer.

. OLIVE OIL: This monounsaturated oil aids in reducing heart disease
and decreases inflammation such as arthritis.

. SALMON: This fish is filled with Omega-3 fatty acids which serve as
an anti-inflammatory for the body and protect against heart disease.

. TEA: Black and green tea drinkers who let their tea steep for at
least five minutes are sipping on prized antioxidants that reduce the
effect of arthritis, heart disease and cancer.

. NUTS AND SEEDS: There's lots of Vitamin E, monounsaturated fats and
antioxidants in this category. But caution is advised: Just 2 Tbsp. a
day - not the whole bag or can - is all you need to glean the most
from their nutrients.

. LEGUMES SUCH AS BEANS AND LENTILS: Another plant source of protein
that also offers fibre, complex carbohydrates and other minerals.

. LOW-FAT YOGURT: This is a high source of calcium which contributes
to good bone and teeth health. As well, yogurt with live bacteria
cultures like bifido bacteria is good for overall intestinal health by
keeping the bad bacteria at bay.

. SOY: This source of plant protein contains isoflavones that protect
against cardiovascular disease and cancer including breast cancer and
ovarian cancer.

. BLUEBERRIES AND OTHER BERRIES: Blueberries have lots of antioxidants
which are responsible for improving memory and reducing risk of
cancer.

. GRAPES: The red pigment in red grapes and red wine has a high
concentration of phytochemicals that help reduce people's chance of
having a blood clot that may lead to a stroke or heart attack."

http://www.calgarysun.com/perl-bin/n...82789.html&a=1

On 15 Apr 2004 14:51:49 -0700, (Brad
Sheppard) wrote:


"• SPINACH: Loaded with B vitamins, this leafy green also contains
folate. It is important for women of childbearing ages as it reduces
the risk of neural tube defects.


I eat some every day.


• WHOLE GRAINS SUCH AS OATS, WHOLE WHEAT BREAD, WHOLE WHEAT PASTA,
BULGUR: These foods contain great sources of fibre and B vitamins
which work to prevent heart disease, cancer and diabetes.

I am on Neanderthin now and these foods do not apply to my WOE.


• BROCCOLI: This member of the cruciferous family is filled with
phytochemicals which block carcinogens from damaging cell DNA and
causing cancer. If eating cups and cups of broccoli turns you off,
consider adding a tablespoon of broccoli sprouts to a sandwich instead
for a dose of healthy phytochemicals.

I eat some each day.


• YAM/SWEET POTATOES: These members of the tuber family are rich in
beta-carotenes which work as antioxidants in the body to fight off
heart disease and cancer.

They are not allowed on the paleo diet I am on but every now and then
I will have a small baked one. These are the one thing I cannot
totally give up.



• ONIONS AND GARLIC: Sulphur-based compounds in these members of the
lily family work to fight against heart disease. As little as one or
two cloves of garlic daily is considered an asset.

Eaten everyday. :-)


• TOMATOES: Lycopene, a phytochemical, is present in tomatoes. Raw
tomatoes are good sources, but the body appears to be able to access
this phytochemical even easier when the tomatoes are cooked in foods
like catsup, tomato pastes and sauces. Lycopene has been shown to
reduce the risk of prostate cancer.

I eat one a day.


• OLIVE OIL: This monounsaturated oil aids in reducing heart disease
and decreases inflammation such as arthritis.

I eat some each day in my salad and cook with it as well.


• SALMON: This fish is filled with Omega-3 fatty acids which serve as
an anti-inflammatory for the body and protect against heart disease.

Two or three times a week.


• TEA: Black and green tea drinkers who let their tea steep for at
least five minutes are sipping on prized antioxidants that reduce the
effect of arthritis, heart disease and cancer.

I drink some daily.....one or two cups a day.


• NUTS AND SEEDS: There's lots of Vitamin E, monounsaturated fats and
antioxidants in this category. But caution is advised: Just 2 Tbsp. a
day — not the whole bag or can — is all you need to glean the most
from their nutrients.

I eat some each day for a snack. Just a handful please.


• LEGUMES SUCH AS BEANS AND LENTILS: Another plant source of protein
that also offers fibre, complex carbohydrates and other minerals.

Not allowed on Neanderthin so I avoid them.


• LOW-FAT YOGURT: This is a high source of calcium which contributes
to good bone and teeth health. As well, yogurt with live bacteria
cultures like bifido bacteria is good for overall intestinal health by
keeping the bad bacteria at bay.

Dairy is a no-no on Neanderthin so I avoid it.


• SOY: This source of plant protein contains isoflavones that protect
against cardiovascular disease and cancer including breast cancer and
ovarian cancer.

I cannot stand soy. Blech!! It is also not allowed on Neanderthin.


• BLUEBERRIES AND OTHER BERRIES: Blueberries have lots of antioxidants
which are responsible for improving memory and reducing risk of
cancer.

I eat these several times a week. Love 'em.



• GRAPES: The red pigment in red grapes and red wine has a high
concentration of phytochemicals that help reduce people's chance of
having a blood clot that may lead to a stroke or heart attack."

I eat some once or twice a week.

Hi, you're doing very good! Walnuts are excellent. blueberries -
I mix 1/2 pound frozen (thawed overnite) with 1 cup lite yogurt + 1
tablespoon peanut butter - and drink 8 oz grapefruit juice with it.
Yogurt, blueberries, and peanut butter are yummy! I also sprinkle
cinnamon (1 teaspoon) on it. 400 calories , I eat the mixture for my 2
morning meals, meals 1 & 2. If you up your blueberry intake you may
have a teeth staining problem - I'm married so it doesn't matter much
to me grin. Blueberries (and spinach) have been proven to make old
dogs young again - since I'm like an old dog I'm hoping it works on
me, too.

"Perple Gyrl" wrote in message ...
Wow, you eat a whole pound of blueberries a day!? I eat blueberries and
raspberries almost every day.... but about 2-4 oz mixed with my daily
oatmeal. I thought I was doing good!

This is what I eat:

Spinach - 3-4x a week
Blueberries - daily
Walnuts - 4-5x a week
Rolled Oats - daily
Green tea - 5-7xa week
yogurt - 4-5x a week
Brocolli - 1-2x a week (got burned out on it)
beans - 3-5x a week
salmon or other fish - 1-2x a week. I need to increase this
tomatos - 3-5x a week
oranges - 2-4x a week

I switch out the foods for variety.


"Brad Sheppard" wrote in message
om...
My daily list: 1.) 8 oz spinach 2.) 4 servings whole grain 3.) 1/4 cup
broccoli 4.) 1 onion and 13 cloves of garlic 5.) 8 ozs of tomato sauce
6.) 4 tablespoons olive oil 7.) 1 serving salmon (or herring) 8.) 6
cups of green tea 9.) 6 tablespoons almond butter and/or peanut butter
10.) 1/4 cup beans 11.)2 cups lite yogurt 12.) 1 pound blueberries.
Thus I get 12 out of the 15 daily. Also eat cinnamon, grapefruit,
moderate amounts of alcohol - on my personal "superfoods" list. How
can I eat so much? I burn from 600 to 1000 calories daily. I avoid
nearly all saturated fats and refined grains - no junk food, almost
never. Top superfood of all? A pint of Guinness!

". SPINACH: Loaded with B vitamins, this leafy green also contains
folate. It is important for women of childbearing ages as it reduces
the risk of neural tube defects.

. WHOLE GRAINS SUCH AS OATS, WHOLE WHEAT BREAD, WHOLE WHEAT PASTA,
BULGUR: These foods contain great sources of fibre and B vitamins
which work to prevent heart disease, cancer and diabetes.

. BROCCOLI: This member of the cruciferous family is filled with
phytochemicals which block carcinogens from damaging cell DNA and
causing cancer. If eating cups and cups of broccoli turns you off,
consider adding a tablespoon of broccoli sprouts to a sandwich instead
for a dose of healthy phytochemicals.

. YAM/SWEET POTATOES: These members of the tuber family are rich in
beta-carotenes which work as antioxidants in the body to fight off
heart disease and cancer.

. ONIONS AND GARLIC: Sulphur-based compounds in these members of the
lily family work to fight against heart disease. As little as one or
two cloves of garlic daily is considered an asset.

. TOMATOES: Lycopene, a phytochemical, is present in tomatoes. Raw
tomatoes are good sources, but the body appears to be able to access
this phytochemical even easier when the tomatoes are cooked in foods
like catsup, tomato pastes and sauces. Lycopene has been shown to
reduce the risk of prostate cancer.

. OLIVE OIL: This monounsaturated oil aids in reducing heart disease
and decreases inflammation such as arthritis.

. SALMON: This fish is filled with Omega-3 fatty acids which serve as
an anti-inflammatory for the body and protect against heart disease.

. TEA: Black and green tea drinkers who let their tea steep for at
least five minutes are sipping on prized antioxidants that reduce the
effect of arthritis, heart disease and cancer.

. NUTS AND SEEDS: There's lots of Vitamin E, monounsaturated fats and
antioxidants in this category. But caution is advised: Just 2 Tbsp. a
day - not the whole bag or can - is all you need to glean the most
from their nutrients.

. LEGUMES SUCH AS BEANS AND LENTILS: Another plant source of protein
that also offers fibre, complex carbohydrates and other minerals.

. LOW-FAT YOGURT: This is a high source of calcium which contributes
to good bone and teeth health. As well, yogurt with live bacteria
cultures like bifido bacteria is good for overall intestinal health by
keeping the bad bacteria at bay.

. SOY: This source of plant protein contains isoflavones that protect
against cardiovascular disease and cancer including breast cancer and
ovarian cancer.

. BLUEBERRIES AND OTHER BERRIES: Blueberries have lots of antioxidants
which are responsible for improving memory and reducing risk of
cancer.

. GRAPES: The red pigment in red grapes and red wine has a high
concentration of phytochemicals that help reduce people's chance of
having a blood clot that may lead to a stroke or heart attack."

http://www.calgarysun.com/perl-bin/n...82789.html&a=1

On 16 Apr 2004 08:31:18 -0700, (Brad
Sheppard) wrote:

Blueberries (and spinach) have been proven to make old
dogs young again - since I'm like an old dog I'm hoping it works on
me, too.

Gee, I kind of feel like it's exercise that's making me young again
:-).

Chris (55 going on 30)

"SnugBear" wrote in message
.4...
"Beverly" wrote:

. YAM/SWEET POTATOES:
I don't eat these too often. I seldom eat potatoes at all.

I've been eating more of these since I discovered and convinced myself
they
*aren't* really potatoes at all.

--
Walking on . . .
Laurie in Maine
207/110 60 inches of attitude!
Start: 2/02 Maintained since 2/03

I do like the skin from baked potatoes - does that count g I can remember
eating a raw potato when I was a child but I seldom ate them after they were
cooked. I do like baked sweet potatoes but not too many places serve them
and I don't cook at home too often. I just never think about making them at
home.

Beverly

"Beverly" wrote:

. YAM/SWEET POTATOES:
I don't eat these too often. I seldom eat potatoes at all.

I've been eating more of these since I discovered and convinced myself they
*aren't* really potatoes at all.

--
Walking on . . .
Laurie in Maine
207/110 60 inches of attitude!
Start: 2/02 Maintained since 2/03

Chris, you're in the 55 club, too? Yes, exercise is the best way to
stay young. I just noticed at my gym (LA fitness) that the male
regulars who weight lift in the mornings when I do all have smaller
waistlines than I do. I work out just as hard or harder, but am stuck
with a size 38 waist. Maybe they were all thin to begin with grin!
Big congrats on your progress! I'm jealous! Good news for me, I may
soon be making more income. If so, I'll hire a personal trainer -
$50/wk. You're on of my role models.

Chris Braun wrote in message . ..
On 16 Apr 2004 08:31:18 -0700, (Brad
Sheppard) wrote:

Blueberries (and spinach) have been proven to make old
dogs young again - since I'm like an old dog I'm hoping it works on
me, too.

Gee, I kind of feel like it's exercise that's making me young again
:-).

Chris (55 going on 30)