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Eats Fruits and Leaves - 10 / 10 club - all welcome

(510 Posts)
FrannyandZooey Mon 18-Jun-07 08:10:58

For anyone who wants a boost to their general health. The suggested goals are:

EAT 10 PORTIONS OF FRUIT AND VEGETABLES EVERY DAY - if you don't usually eat much fruit and veg I would build up gradually or you could upset your digestion.

DO (AT LEAST) 10 MINUTES OF EXERCISE EVERY DAY - can be yoga, stretching or something more energetic. The plan is that the idea of doing 10 minutes is not too daunting, and having started you may well find you want to do more.

There are no restrictions on what you eat so long as you get your 10 fruit and veg as well. The focus is not on weight loss but on improving our energy levels and hopefully our general mood and well-being. Sign up below and post here to tell us how you're getting on and how you are feeling.

Basic guidance on what constitutes a portion of fruit and veg here and you can download more detailed information if you follow the link at the very bottom of the page

FrannyandZooey Mon 18-Jun-07 08:13:45

Now if anyone else wants to have a go at this 26 natural foods thing be my guest. I might try totting up yesterday's food if I get a chance.

Meanwhile I have had melon, pear, kiwi and raisins.

talcy0 Mon 18-Jun-07 08:16:52

i'll give it a bash

actually seem to be addicted to cherries at the moment.

FrannyandZooey Mon 18-Jun-07 08:25:30

Yay talcy! Just give it a try, nobody gets chucked out or anything. Well not often

right this is what I had yesterday, in the natural foods vein (you can tell me if any of these are NOT natural foods in your opinion):

strawberries, pineapple, raisins, oats, sunflower seeds, pumpkin seeds, pear, kiwi, tomato, canellini beans, wheat, potato, cow's milk, aubergine, red pepper, yellow pepper, mushroom, rice, wild rice, melon x 3 types, haricot beans, lettuce x 2 types, cucumber

I make that exactly 26, bizarrely [chuffed] I haven't counted sugar or soya milk as they are pretty processed. What do you think?

talcy0 Mon 18-Jun-07 08:27:04

<<spits out another cherry stone>>

talcy0 Mon 18-Jun-07 08:28:42

You ate all that????

am inspired....had dried berruy special k breaky...that counts doesnt it?

off to work... will report back..

FrannyandZooey Mon 18-Jun-07 08:31:28 might count as one portion of dried fruit? Kind of? (probably more like half a portion but I don't know how much you ate...)

My last post was probably rather confusing. We don't normally post everything we eat, just the fruit and veg bit, but some of us are interested in this idea that the ideal diet contains 26 natural foods every day (ie not just f+v but things like grains, nuts, etc, also meat and fish I guess if you eat them)

So this may become the 10 / 10 plus 26 club for a while until we get bored

filthymindedvixen Mon 18-Jun-07 08:33:28

Great title F&Z (and thank you for not putting in the erroneous comma..)

I am going to be trying out some home mdae face masks this morning, after a miraculous attempt with avacado and oatmeal!

I have lots of fruit so will be having fruit salad with banasa, rasps, straws, apples, melon, plums and nectarines and will be eating carrot and lentil soup for lunch (when I get round to making it) Exercise will be allomenteering and a 3 mile walk to and from school later.
I also starting stomach crunches this weekend in an attempt to curb the jellybelly which appeared since i stopped smoking. I've put on half a stone, which is fine, given i was scrawny before but, why does it all have to settle on stomach and arse??

filthymindedvixen Mon 18-Jun-07 08:34:59

do grains in bread count as natural food? (ie that burgun bread...) Or does bread not count unless you made it yourself...

FrannyandZooey Mon 18-Jun-07 08:43:05

FMF I reckon that grains would count, and that bread counts whether or not you made it yourself (well, maybe not if it is shitey white?)

I must admit I didn't make the butter and cheese I had yesterday

FrannyandZooey Mon 18-Jun-07 08:44:16

and weight settling on my arse would be an answer to a prayer here

mine is all on the back of my hips IYSWIM


filthymindedvixen Mon 18-Jun-07 08:58:29

Shitey white? How very Dare you!!

<<FMV licks strawberry, honey and oatmeal gunk off her face>>

I don't think I can eat 26 different things a day... but this face pack is gorgeous!!

nannyogg Mon 18-Jun-07 08:59:46

I'd really like to give this a go but will be an uphill struggle for a while I think. I really don't eat very healthily and would like to change my habits, for my sake and for the sake of setting a good example for my dd.

I have had an apricot so far today, along with a slice of seeded toast. I'm about to have some apple juice. Just one apricot though - does that count as a portion?

filthymindedvixen Mon 18-Jun-07 09:07:48

hello nannyogg! Could you not push yourself and have another apricot?

Don't over do it though, unless you have your own turbine to take advantage of the increased wind which will result

Some on this thread are uber-healthy types - we all go at own own pace, but I find this thread does encourage me to reach for an apple instead of a packet of biscuits. (sometimes)

FrannyandZooey Mon 18-Jun-07 09:36:20

Hi nannyogg - portion sizes are on the link in the OP. You need 3 apricots for a portion but as FMF says, we all do what we can and only get slightly competitive. The 10 is just something to aim for, and make changes slowly is probably a good idea.

Do ask if you need any ideas or encouragement

TranquilaManana Mon 18-Jun-07 09:37:26

just wanted to haul sorry lazy arse on here to say:
love the thread title Francoise!

FrannyandZooey Mon 18-Jun-07 09:38:46

It was FMF's title - can't take credit this week

how are things Tranquila?

TooTicky Mon 18-Jun-07 11:25:21

Franny, my only comment on your 26 is that cow's milk isn't a natural food for a human.
Have eaten crusts abandoned by dcs so far today. And I don't even like eating bread at breakfast time but can't stand waste.

nannyogg Mon 18-Jun-07 12:15:57

Thanks for the welcome and encouragement, I'm going to need it to stop myself reaching for the biscuit tin instead of the fruit bowl. This is something I've promised I'll try for a while but never quite got round to it .

Tortington Mon 18-Jun-07 12:21:05

i eat lots of nuts, i realise they are fattening - but could your tell me that they are good for me and will prevent incurable deseases in teh future?

or sommat? i really didn't want to start a thread "tell me about your nuts"

TooTicky Mon 18-Jun-07 12:24:57

Oh yes, nuts are great - lots of healthy oils, some are high in calcium, brazils have vitamin E I think. Oh, and protein.And they taste good Do you mainly eat them raw and unsalted?

anorak Mon 18-Jun-07 12:31:00

Gosh I wish I knew the good doctor's email address so I could send him a link to this thread. I bet he would be royally chuffed that we are acting on his advice

I am enjoying a home made curry containing two kinds of mushrooms, carrots, spinach, broccoli and the obligatory fresh onion, garlic and chilli.

Had cherries for breakfast.

Agree this thread does make you reach for a peach instead of a bikkie between meals

filthymindedvixen Mon 18-Jun-07 12:31:08

custy - Raw, unshelled nuts are your best nutritional choice. Since you’re cracking open the shell, you’re working for your food, slowing you down and encouraging you to exercise a little!

When eaten in combination with dried fruit it digests most easily, giving you a quick and healthy energy boost.

nuts are concentrated protein and fat, and even though they’re healthy, too much of anything is not good. But they’re a far better choice of snack food than crisps or biscuits!

nicked from Internet

1. Rich in protein - weight for weight they contain nearly 75 per cent more protein than eggs - almonds also contain lots of nutrients including magnesium, potassium, phosphorous, and copper as well as vitamin B2, niacin as well as the anti-oxidant vitamin E which can help fight cancer.

2. They are also quite high in calcium which is good for people who are lactose intolerant and miss out on getting calcium from milk.

3. Almonds can also help as part of a bone-boosting diet to beat osteoporosis. A 100g portion provides a third of the adult daily requirement.

4. A recent study suggested that almonds can help reduce blood cholesterol levels.

Research in Canada has found that people with high cholesterol who ate one ounce of almonds a day lowered their bad cholesterol by an average of four per cent.


1. Though high in fat, new research has shown that these tree nuts may reduce "bad" cholesterol which is associated with heart disease.

This is because pecans contain a high proportion of monounsaturated fat which is believed to help lower bad cholesterol levels.

2. They may also prevent blood clots which can cause heart attack or stroke.

3. Pecans are also a good source of fibre, vitamin E - 100g provides more than the recommended daily allowance - as well as copper and magnesium.


1. Not only delicious when roasted on an open fire, chestnuts are low in fat and an excellent source of energy.

2. They are easily digested and can be ground to make wheat flour for anyone who is gluten intolerant.

3. As well as Vitamin E they also contain Vitamin B12 which is essential for all growth, the formation of red blood cells and the maintenance of a healthy nervous system.


1. According to research by Harvard School of Public Health 28g of peanuts five or more times a week is associated with a 20 - 30 per cent chance of reducing the risk of Type 2 diabetes.

2. Being rich in omega-3 fats peanuts also maintain healthy cells and supple skin as well as lowering total cholesterol in the blood.

3. They are also packed with nutrients including iron, zinc, Vitamin E, magnesium and folic acid as well as the antioxidant resveratrol which may help fight the free radicals that can cause cancer.

As with all nuts, try and avoid salted varieties as high salt intake can increase blood pressure.


1. Walnuts not only lower bad cholesterol but also reduce the possibilities of blood vessel inflammation in people susceptible to cardiovascular disease.

2. In a heart-healthy diet different unsaturated fatty acids are needed. Walnuts are a good source of two of these : alpha-lanoline acid and linolenic acid.

3. They are also a source of dietary fibre and a small amount of plant protein.

4. Walnuts are a good source of vitamin E, iron and manganese and phosphorous, potassium and folic acid. All of these nutrients are excellent for building bones, and maintaining the health of the heart and blood.

5. Walnuts also contain vitamin B6 which might help relieve symptoms of PMS


1. Very rich in Vitamin E and monounsaturated fats, which provide protection from heart attacks, cancer as well as looking after the skin, keeping wrinkles at bay.

2. Rich in fibre they help to keep the digestive system healthy too.

3. Hazelnuts also contain plenty of Biotin, a B vitamin which keeps the hair and skin healthy.

4. Hazelnuts also contain many other essential nutrients including vitamin E, copper, magnesium and phosphorus as well as iron, folate and zinc.


1. Very rich in selenium which is essential for the immune system and potentially fighting cancer. Scientists from the University of Illinois believe that selenium may protect women from developing breast cancer.

2. Selenium has also been shown to help protect against prostate problems.

3. Brazil nuts are ideal for vegetarians and vegans since weight for weight they contain as much protein as eggs.

4. They're also packed with phosphorus, which helps build bones and teeth, and magnesium for muscles and nerve health

5. And if that weren't enough they contain the essential fatty acid linoleic acid which is important for the skin and for hormone balance.


1. Cashews are an excellent source of iron. They contain twice as much as minced beef. So if eaten regularly they could help protect against anaemia.

As iron uptake is aided by vitamin C, it helps to nibble cashews with a glass of fresh orange juice.

2. Cashews are also rich in zinc which is needed by the body for normal growth, sexual development and reproduction as well as a healthy immune system

3. As a good source of dietary protein they may help enhance the recovery process of muscles after intense activity.

Double Olympic champion Kelly Holmes claims her secret weapon for fighting fatigue was cashew nuts.

4. Research has also found that eating nuts like cashews may help with weight loss. This is thought to be because, despite their relatively high fat content, cashew nuts can make you feel satisfied and so prevent weight gain.

filthymindedvixen Mon 18-Jun-07 12:31:40

feck, sorry, had no idea how long that was gonna be

anorak Mon 18-Jun-07 12:35:39

Tonight I am planning a roast with nut cutlets and several different veg.

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