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Author Topic: Staying healthy : Five must-eat foods  (Read 7291 times)

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Offline John2038

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Staying healthy : Five must-eat foods
« on: April 20, 2008, 08:10:03 AM »
5 foods you should eat everyday.

http://cosmos.bcst.yahoo.com/up/player/popup/?cl=7415012

- whole grains
- dark green leafy vegetables
- nuts & seeds
- low fat yogurt & milk
- tea, specially green tea

Any others top 5 ?

Offline J.R.E.

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Re: Staying healthy : Five must-eat foods
« Reply #1 on: April 20, 2008, 08:37:41 AM »


Maybe this could be moved over to nutrition...


Ray
Current Meds ; Viramune, Epzicom, 40mg of simvastatin, 12.5mg of Hydrochlorothiazide.
Metoprolol tartrate 25mg



http://forums.poz.com/index.php?topic=40802.0

http://forums.poz.com/index.php?topic=45159.0

http://forums.poz.com/index.php?topic=39722.msg495621;topicseen#msg495621

http://forums.poz.com/index.php?topic=46806.0

http://forums.poz.com/index.php?topic=39414.msg491701#msg491701


 In October of 2003, My t-cell count was 16, Viral load was over 500,000, Percentage at that time was 5%. I started my first  HAART regimen  on October 24th,03.

 As of 8/2514,  t-cells are at 402, Viral load <40

 Current % is at 11%

  
 62 years young.

Offline bmancanfly

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Re: Staying healthy : Five must-eat foods
« Reply #2 on: April 20, 2008, 10:06:43 AM »
If it's on Fox News it must NOT be true.
"The trouble with the world is that the stupid are cocksure and the intelligent are full of doubt."

 Bertrand Russell

Offline thunter34

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Re: Staying healthy : Five must-eat foods
« Reply #3 on: April 20, 2008, 10:22:26 AM »
Well...as long as you aren't on Warfarin or allergic to lactose, gluten or peanuts - it looks aces.

Personally, I don't get near as many nuts or seeds as I'd like...but that's just me.
AIDS isn't for sissies.

Online Dachshund

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Re: Staying healthy : Five must-eat foods
« Reply #4 on: April 20, 2008, 10:34:47 AM »
If I wrap this piece of coffee cake in spinach and dip it in some green tea I'll have it covered.
« Last Edit: April 20, 2008, 10:40:37 AM by Dachshund »

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #5 on: April 20, 2008, 08:00:41 PM »
 I eat sunflower seeds everyday , I have done this ever since I can remember . I crave them so often that I actually freak out a little if my stash gets too low .

Offline shadowfluid

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Re: Staying healthy : Five must-eat foods
« Reply #6 on: April 20, 2008, 08:08:58 PM »
1) Coffee
2) Cigarettes
3) Beer
4) Cookie-dough ice cream
5) pizza

YUM!
Jan 08       321/23%  VL 92,000 (very mild shingles)
Feb 1 08    Start Truvada+Viramune
March 08    470/33%  VL 320
mid-May     Start Reyataz/Norvir/Truvada
June 08      571/ 40%     VL   80
August 08   585/ 33%     VL >50
Nov  Lab error!!!!!!!!wah.
Jan 09        535      Undetectable
March 11     756

Offline dgr20002

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Re: Staying healthy : Five must-eat foods
« Reply #7 on: April 20, 2008, 08:35:23 PM »
1. COFFEE very strong
2. Milk
3. Cheese
4. Eggs
5. Bread

Gee is this what my life has come too?

PILLS  how could I forget those?
« Last Edit: April 20, 2008, 08:39:18 PM by dgr20002 »

Offline J.R.E.

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Re: Staying healthy : Five must-eat foods
« Reply #8 on: April 20, 2008, 08:44:23 PM »
The doctor,( or I should say managing health editor) thats giving the interview sure doesn't look like he eats all that well !!  ::)



Ray
« Last Edit: April 20, 2008, 08:46:01 PM by J.R.E. »
Current Meds ; Viramune, Epzicom, 40mg of simvastatin, 12.5mg of Hydrochlorothiazide.
Metoprolol tartrate 25mg



http://forums.poz.com/index.php?topic=40802.0

http://forums.poz.com/index.php?topic=45159.0

http://forums.poz.com/index.php?topic=39722.msg495621;topicseen#msg495621

http://forums.poz.com/index.php?topic=46806.0

http://forums.poz.com/index.php?topic=39414.msg491701#msg491701


 In October of 2003, My t-cell count was 16, Viral load was over 500,000, Percentage at that time was 5%. I started my first  HAART regimen  on October 24th,03.

 As of 8/2514,  t-cells are at 402, Viral load <40

 Current % is at 11%

  
 62 years young.

Offline ScottJay

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White tea is MUCH MUCH MUCH better then Green Tea
« Reply #9 on: April 20, 2008, 09:07:50 PM »
Research it. White tea is the new Green tea. Its a lot more potent and really gets rid of free radicals.

Offline Assurbanipal

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Re: Staying healthy : Five must-eat foods
« Reply #10 on: April 20, 2008, 09:14:46 PM »
My (ahem) AARP rag is RECOMMENDING chocolate chips !!!

http://bulletin.aarp.org/yourworld/powerof50/articles/power_of_50__dark.html


. . .Daily




. . .50 of 'em

The sacrifices I make in order to assure proper ingestion of antioxidants ;)

Maybe I should post in the supplement shoot - out ?  ;D
5/06 VL 1M+, CD4 22, 5% , pneumonia, thrush -- O2 support 2 months, 6/06 +Kaletra/Truvada
9/06 VL 3959 CD4 297 13.5% 12/06 VL <400 CD4 350 15.2% +Pravachol
2007 VL<400, 70, 50 CD4 408-729 16.0% -19.7%
2008 VL UD CD4 468 - 538 16.7% - 24.6% Osteoporosis 11/08 doubled Pravachol, +Calcium/D
02/09 VL 100 CD4 616 23.7% 03/09 VL 130 5/09 VL 100 CD4 540 28.4% +Actonel (osteoporosis) 7/09 VL 130
8/09  new regimen Isentress/Epzicom 9/09 VL UD CD4 621 32.7% 11/09 VL UD CD4 607 26.4% swap Isentress for Prezista/Norvir 12/09 (liver and muscle issues) VL 50
2010 VL UD CD4 573-680 26.1% - 30.9% 12/10 VL 20
2011 VL UD-20 CD4 568-673 24.7%-30.6%
2012 VL UD swap Prezista/Norvir for Reyataz drop statin CD4 768-828 26.7%-30.7%

Offline rondrond

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Re: Staying healthy : Five must-eat foods
« Reply #11 on: April 20, 2008, 09:21:47 PM »
cheese
green tea
tater tots, with chili & cheese
stromboli w/side of garlic spaghetti
Subways' Club Sandwich,(foot long)
"I may not be exactly where I want to be, but I sure as Hell am not where I was"
Wynnona Judd

Diagnosed/HIV
1993
AZT
Norvir
1994-2001
Crixivan/Epivir/Zerit
No Meds for 7 Years

04jul07/DVT-right leg/Bi Lateral PE's     
16oct08/DVT-left leg
Sept '09  6 blood clots in left arm
Coumadin 5mgs
                                     
Atenolol/50mg/2x
Hydrochlorth 25mg/1x
Gemfibrozil/300mgs/2X
Symbicort
Proventil Inhaler
Potassium
Rhinocort


*APR 08~Viramune/Truvada
March08  CD4 330 23% VL 452.000 
*Jan09 Med change~Epzicom/Viramune

Aug09   CD4 523 23%  VL<48
Diagnosed: COPD
Dec 2013: CD4 645 45% VL 49
Med Change: Viramune/Epivir/Ziagen/Isentress

Offline dgr20002

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Re: Staying healthy : Five must-eat foods
« Reply #12 on: April 20, 2008, 09:33:54 PM »

tater tots, with chili & cheese

There's a place at the Inner Harbor in Baltimore called Ale Mary's that makes these and you can get with chili or with bacon or sloppy joe mix and the cheese and they are so good I now make them at home  :P

Offline rondrond

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Re: Staying healthy : Five must-eat foods
« Reply #13 on: April 20, 2008, 09:51:56 PM »
oohh..I had never thought of bacon...
"I may not be exactly where I want to be, but I sure as Hell am not where I was"
Wynnona Judd

Diagnosed/HIV
1993
AZT
Norvir
1994-2001
Crixivan/Epivir/Zerit
No Meds for 7 Years

04jul07/DVT-right leg/Bi Lateral PE's     
16oct08/DVT-left leg
Sept '09  6 blood clots in left arm
Coumadin 5mgs
                                     
Atenolol/50mg/2x
Hydrochlorth 25mg/1x
Gemfibrozil/300mgs/2X
Symbicort
Proventil Inhaler
Potassium
Rhinocort


*APR 08~Viramune/Truvada
March08  CD4 330 23% VL 452.000 
*Jan09 Med change~Epzicom/Viramune

Aug09   CD4 523 23%  VL<48
Diagnosed: COPD
Dec 2013: CD4 645 45% VL 49
Med Change: Viramune/Epivir/Ziagen/Isentress

Online Jeff G

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  • How am I doing Beren ?
Re: Staying healthy : Five must-eat foods
« Reply #14 on: April 20, 2008, 09:55:46 PM »
 That reminds me .... Bacon Burritos at Taco palace in Chicago... useally at 3 in the morning , pre hangover

Offline rondrond

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Re: Staying healthy : Five must-eat foods
« Reply #15 on: April 20, 2008, 09:57:46 PM »
I thought that eating prevented the hangover.
"I may not be exactly where I want to be, but I sure as Hell am not where I was"
Wynnona Judd

Diagnosed/HIV
1993
AZT
Norvir
1994-2001
Crixivan/Epivir/Zerit
No Meds for 7 Years

04jul07/DVT-right leg/Bi Lateral PE's     
16oct08/DVT-left leg
Sept '09  6 blood clots in left arm
Coumadin 5mgs
                                     
Atenolol/50mg/2x
Hydrochlorth 25mg/1x
Gemfibrozil/300mgs/2X
Symbicort
Proventil Inhaler
Potassium
Rhinocort


*APR 08~Viramune/Truvada
March08  CD4 330 23% VL 452.000 
*Jan09 Med change~Epzicom/Viramune

Aug09   CD4 523 23%  VL<48
Diagnosed: COPD
Dec 2013: CD4 645 45% VL 49
Med Change: Viramune/Epivir/Ziagen/Isentress

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #16 on: April 20, 2008, 10:02:39 PM »
I thought that eating prevented the hangover.

Most of the time if you end up at the Taco Burrito Palace that late no amount of grease will save you .
I cant believe I used to eat there as much as I did because it was a dirty dingy hole in the wall place .
It was also deliciously addicting .

Offline fearless

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Re: Staying healthy : Five must-eat foods
« Reply #17 on: April 20, 2008, 11:57:40 PM »
1) Coffee
2) Cigarettes
3) Beer
4) Cookie-dough ice cream
5) pizza

YUM!

and, how do you stay so lean?  >:(. you youngin's. it'll catch up one day.
Be forgiving, be grateful, be optimistic

Offline BlueMoon

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  • Calling from the Fun House
Re: Staying healthy : Five must-eat foods
« Reply #18 on: April 21, 2008, 01:23:01 AM »
French fries
Home fries
Hash browns
Baked potatoes
Mashed potatoes

Extra bonus food: Freedom fries
...................VL.....CD4.....%
-----------------------------------------
08/10-- ......<40.....290.....42
05/10-- ......<48.....290.....46
02/10-- ......<48.....481.....44
10/09-- ......<48.....277.....46
07/09-- ......<48.....300.....38
05/09-- ........51.....449.....39
03/09-- Added Isentress
02/09-- ........65.....299.....34
11/08-- ........62.....242.....40
08/08-- ........66.....212.....29
05/08-- ......202.....217.....27
03/08-- ....5210.....187.....21
02/08-- Began Truvada/Reyataz/Norvir
12/07-- 273,000.....157.....22
11/07-- 229,000.....209.....22
10/07-- Diagnosis

It's a complex world.

Offline AndyArrow

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Re: Staying healthy : Five must-eat foods
« Reply #19 on: April 21, 2008, 01:35:25 AM »
Liquid Medical food in a can.  Why waste time with chewing and stuff like that ... just have it pumped directly into your stomach.  :D 

Actually, when I can eat I would say that number 1 on the list is pie!  Get your carbs & fruits all at once!

AA
It is not the arrival that matters.  It is the journey along the way. -- Michel Montaigne

Offline lucas clay

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Re: Staying healthy : Five must-eat foods
« Reply #20 on: April 21, 2008, 04:11:33 AM »
1) Coffee
2) Cigarettes
3) Beer
4) Cookie-dough ice cream
5) pizza

YUM!

I like your diet better.
Truth be told i feel better when i eat better, Salads, grain, ect.
Water seems to be a big thing also, many of us don't drink enough. Have to flush the meds from the body.

                                                       Lucas

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #21 on: April 21, 2008, 08:26:56 AM »
French fries
Home fries
Hash browns
Baked potatoes
Mashed potatoes

Extra bonus food: Freedom fries

Let's not forget steak fries; and then of course, the delectible sweet potatoe.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #22 on: April 21, 2008, 08:39:45 AM »
Let's not forget steak fries; and then of course, the delectible sweet potatoe.


    There is a little restraint here in Montgomery that makes killer sweet potato fries

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #23 on: April 21, 2008, 08:42:33 AM »


    There is a little restraint here in Montgomery that makes killer sweet potato fries

OMG.  You know Jg, Alabama is only a 12 hour drive from where I'm at.  Be warned.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #24 on: April 21, 2008, 08:48:01 AM »
 You are welcome anytime ... The place I mentioned also has wonderfull shrimp and grits   

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #25 on: April 21, 2008, 08:56:40 AM »
You are welcome anytime ... The place I mentioned also has wonderfull shrimp and grits   

Oh, I don't really care for shrimp (I think they look like huge bugs), but I do love some good Southern grits. 

When I lived in Tuscaloosa, I loved some of their bbq places.  I can't remember the name of a particular one I'm thinking about; I'll have to ask my brother. 
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #26 on: April 21, 2008, 09:08:20 AM »
 I'm headed to a West Blocton ( that's near Tuscaloosa ) this week to see some buds and do some yard work for them . On Saturday I'm attending a my dads 70 birthday party in Birmingham
Its actually a party for both of us , my 46 b'day is wendsday .
I know my Buddy's and my dad well , so I'm going to stay on the treadmill all week to make room for all the food that I know I wont be able to resist .   

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #27 on: April 21, 2008, 09:12:42 AM »
OMG!  Happy birthday to you! 

Hey, at least you've got the determination to do the treadmill.  I would probably just purge or something to make room for all the food.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Offline thunter34

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Re: Staying healthy : Five must-eat foods
« Reply #28 on: April 21, 2008, 09:19:40 AM »
ZOMG!  happy birthday to you, Jeff!

old fart.
AIDS isn't for sissies.

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #29 on: April 21, 2008, 09:54:04 AM »
 Thanks Guys ... Ever since I found out I had diabetes I started cardio . When I was younger I was never one to exercise , now I'm a cardio junkie . As long as I keep it up I can eat anything I want in moderation . 

 Tim I'm not trying to butter you up but I miss the patatoe
« Last Edit: April 21, 2008, 09:55:55 AM by jg1962 »

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #30 on: April 21, 2008, 10:44:14 AM »
Thanks Guys ... Ever since I found out I had diabetes I started cardio . When I was younger I was never one to exercise , now I'm a cardio junkie . As long as I keep it up I can eat anything I want in moderation . 

I'm diabetic also, but I won't do cardio until I stop smoking.  I tried it before, and almost passed out a few times. Do you smoke?
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #31 on: April 21, 2008, 10:54:04 AM »
  I am 8 days smoke free today Betty . Its true cardio is much easier when you don't smoke , I can already tell a small difference in this short time . I not preaching here everyone is different but cardio has kept me off insulin and allowed me more freedom to eat what I want . also I have chronic pain syndrome and Its helped control my pain naturally . I am off pain meds for the first time in years . when I first got on the treadmill a year ago I could only do it at a slow walk for 10 to 15 minutes , I had to build up stamina . Now I run 3 miles in 20 minutes .
« Last Edit: April 21, 2008, 10:59:50 AM by jg1962 »

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #32 on: April 21, 2008, 11:05:53 AM »
You know, last year I quit smoking for like three months and exercised almost daily,  I was also able to get off Insulin; I still had to take the pills (Glucophage) but that's no big deal.  Of course, when I started smoking again, there went my diet and exercise; hence, back to Insulin. 

Good luck Jg.  Maybe you can be my insipiration for stopping the cigs again.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Offline dixieman

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Re: Staying healthy : Five must-eat foods
« Reply #33 on: April 21, 2008, 11:23:16 AM »
Bettylacy the bbque place in tuscaloosa is called "Dreamland" it now has several places in Alabama... 2 in Bham, 1 in Montgomery and the original in Tuscaloosa... Jim N Nicks bbque another resturant ...the sauce makes this place..

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #34 on: April 21, 2008, 11:54:07 AM »
Hey Dixieman how you been ? ... where is dreamland in Montgomery ?

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #35 on: April 21, 2008, 02:32:23 PM »
Bettylacy the bbque place in tuscaloosa is called "Dreamland" it now has several places in Alabama... 2 in Bham, 1 in Montgomery and the original in Tuscaloosa... Jim N Nicks bbque another resturant ...the sauce makes this place..

OMG!  That's it!  Yes, it really is the sauce.  It's been 18 years since I've lived or been in Tuscaloosa.  I wish they would bottle that sauce though, and that it was available up here in the North.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #36 on: April 21, 2008, 02:39:23 PM »
 Most of these places sell they're sauce , If you want Ill check and see 

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #37 on: April 21, 2008, 02:51:08 PM »
Most of these places sell they're sauce , If you want Ill check and see 

Oh yes, that would be excellent!
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #38 on: April 21, 2008, 02:53:31 PM »
 I will call now   ;)

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #39 on: April 21, 2008, 02:58:54 PM »
I will call now   ;)

I'm sending you a pm.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #40 on: April 21, 2008, 02:59:06 PM »
Oh yes, that would be excellent!

 I just looked on line , A quart is only $7.50  . just type Dreamland BBQ into your search window and you can order it on line ! :-*  OK pm me baby

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #41 on: April 21, 2008, 03:01:32 PM »
OK, thanks.  I did send a pm, but you just gave me the solution.  Thank you mucho!
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Offline bimazek

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Re: Staying healthy : Five must-eat foods
« Reply #42 on: April 21, 2008, 07:14:59 PM »
get cinnamon from Costco
it is suppose to be natural antiviral anti bacterial and anti fungal
i don't think it would slow down hiv much but i think it is great in the intestines where many bugs can cause inflammation because hiv makes intestines more porous
it is cheap and seems to make me more health
i don't feel bloated

Offline tbmia

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Re: Staying healthy : Five must-eat foods
« Reply #43 on: April 22, 2008, 05:51:36 PM »
WOW, I've just read all these posts and I started getting real hungry at the tater-tots and chili post and when I got to the "little restraint" in Alabama about BBQ I was drooling on my shirt.

And I've been to Alabama enough to see many that need a little restraint when it comes to food!  Got to love it.
 ;D 

Offline BlueMoon

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Re: Staying healthy : Five must-eat foods
« Reply #44 on: April 22, 2008, 06:40:48 PM »
Let's not forget steak fries;

Mmm, my favorite type of french fry!



And then there's potato chips; salty, greasy, crunchy potato chips.  Make mine BBQ flavor, please.

All joking aside, the original list that started this thead is a good one, although I don't know about tea.  And potatoes are actually not a healthy food, unless it can be shown that they really do inhibit HIV.  As much as I like them, I have them rarely now.  Maybe once a week I'll have a couple of small baked red skins topped with salsa, or onion sauteed in olive oil.  Oh yeah, olive oil.  That's healthy stuff too.  I also try to have tomatoes in one form or another daily. 

Another good food I don't think was mentioned is fat-free yogurt.  I usually have it every day. 

...................VL.....CD4.....%
-----------------------------------------
08/10-- ......<40.....290.....42
05/10-- ......<48.....290.....46
02/10-- ......<48.....481.....44
10/09-- ......<48.....277.....46
07/09-- ......<48.....300.....38
05/09-- ........51.....449.....39
03/09-- Added Isentress
02/09-- ........65.....299.....34
11/08-- ........62.....242.....40
08/08-- ........66.....212.....29
05/08-- ......202.....217.....27
03/08-- ....5210.....187.....21
02/08-- Began Truvada/Reyataz/Norvir
12/07-- 273,000.....157.....22
11/07-- 229,000.....209.....22
10/07-- Diagnosis

It's a complex world.

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #45 on: April 22, 2008, 07:42:04 PM »
 One of my guilty pleasures is potato's . I have Rosemary growing in my yard year round so I make oven baked Parmesan crusted rosemary potato's .
I feel somewhat better about over indulging because they are not fried . 

Offline aztecan

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Re: Staying healthy : Five must-eat foods
« Reply #46 on: April 23, 2008, 12:32:29 AM »
OK, for favorite foods, or at least those I can still eat, lets start with the official state question here: Red or Green?

Most of my favorite foods include one of the above.

Green chile cheese enchiladas, made with Hatch green chile.

Chicken mole' enchiladas (mole' sauce is made with Mexican chocolate, chile and yummies, but is savory, not sweet.)

Tamales, a traditional xmas treat, but now available all year round in many places. Served with red chile sauce.

Back when I still ate wheat-based products, I loved beef and cheese burritos smothered in green chile sauce.

I also loved fresh sopapillas, served hot with local honey .

HUGS,

Mark

"May your life preach more loudly than your lips."
~ William Ellery Channing (Unitarian Minister)

Offline Miss Philicia

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Re: Staying healthy : Five must-eat foods
« Reply #47 on: April 23, 2008, 09:42:34 AM »
I like cheeseburgers.
"Iíve slept with enough men to know that Iím not gay"

Offline BT65

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Re: Staying healthy : Five must-eat foods
« Reply #48 on: April 23, 2008, 10:41:30 AM »
I absolutely love Doritos.
I've never killed anyone, but I frequently get satisfaction reading the obituary notices.-Clarence Darrow

Online Jeff G

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Re: Staying healthy : Five must-eat foods
« Reply #49 on: April 23, 2008, 11:04:59 AM »
 I love my Moms chicken and cornbread stuffing  :P

 


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