General Diet Plans and Questions - PMD* #74 - Prevention Healing Diet

This Diet is currently being promoted on newstands as the Prevention Healing Diet.

Prevention Millennium Diet*

Daily servings
veg and fruits, 9 servings ( 5 veg/4 fruit)
whole grains, 3-6 servings
high-calcium, 2-3 servings

Weekly servings:
Beans - 5+
Nuts - 5
Fish - 2

Serving Sizes

veg. & fruit
1 serving = 1/2 c. chopped fruit
1/2 c. cooked or raw veg.
1 c. raw green leaves
3/4 c. veg or fruit juice

Whole Grains
1 serving = 1 slice whole wheat bread
1/2 rice or bulgar
1/2 c whole wheat pasta

Calcium 1 serving = 1 c ff or 1% milk
1 c ff yogurt
1 c calcium fortified O.J.
1 oz. reduced ff cheese

Supplements
100% DV multivitamin/mineral
500 (under 50) to 1000 (over 50) mg. calcium
100-400 IU Vit. E
100-500 mg Vit. C

Keep calories to 1500 a day - 250 cal. per meal. Eat 6 small meals a day. Do not exceed 42
fat
grams per day.

Drink 8 glasses water and 1+ cup of tea daily.

* Copied from the Jan. 2000 issue of Prevention Magazine

How is it going? On Sunday the 9th I am going to weigh as I recorded what I weighed last month on the 9th. Actually I weighed this a.m. and I am down 2.50 lbs. for the month - I am hoping the gods will be with me and I can eak out another 1/2 lb. in the next 2 days. Though I'd love to have lost more, I am pleased that I lost. And I did have my birthday and thanksgiving this past month. I am trying to evaluate what I can do to improve my record here. I haven't been drinking my water like I should so that is what I'll concentrate on for a while. I have already tried to cut back on carbs. I finally made the switch to a different energy bar, one with more protein, less carbs than the clif bar this month. I am also making an effort to only eat things like crackers or bread twice a day and in small quantities when I do have them. I don't think there is much more I can do. Oh, I am thinking for the 6th meal I will try to make it less than 250. Like just one piece of fruit, unless it is an especially hungry day and then I will do the 250.

I know I am so self-absorbed when I get on here. I guess this thread has taken the place of a diet journal. Heaven knows I have enough of those laying around the house. They date back for years and I find it very depressing to read them when I run across them. That is one nice thing about virtual journaling, you get it out but then it goes away fairly quickly.

Gotta get ready for work. Final countdown for the semester. Yippeeeee.

Have a great day everyone.

It snowed overnight, we got around 2". It was still snowing a little this morning, but it has stopped and it looks as though the sun is trying to come out. Hopefully, as they predict it is to get warmer as the week progresses, it will all melt. But, I do have to say the snow has put me in a more Christmas-y mood. I have to do my cards later this morning. :dizzy:

ledom, that was a cute story about your D and the pants. :lol: I'm sorry you weren't too hip. That is great that you lost 2.5 lb. Even with Thanksgiving and your birthday that is still good. The power bars I buy are sugar free, and they have around 170 cal. per bar. I plan on having a small bowl of fruit salad, with about 1/8 of a cup of cottage cheese, and a T. of Pecans. My afternoon snack is a power bar with some water, as they tend to be dry. At night, I plan on having some sugar free instant pudding, made with skim milk. I have found some fantastic crackers called, Barbara's Crackers, which I find in the health food section of my supermarket. They have no hydrogenated oils in them, and around 50-55 cal. in 4 or 5 crackers. By telling each other what we eat is good because it makes you accountable of what you put in your mouth. I really am not very good about writing in a journal of what I eat. I tried, yet again, counting WW points, but that got "old" the first day. I did lose 2 lb. last week, but I only hope I did not gain them back over the weekend. I have decided that my weigh in day will be Friday.

I hope you are enjoying your weekend. Take care. Alice

I was as about as hip as I out to ever consider.:cool:

What a weekend, I have hiked, raked, cleaned, I have been really active. I am cleaning my house! Wonder of wonders. I a actually enjoying it in a way.

I have really worked on my water this weekend, I think I can feel a difference. My ring is looser. This weekend I have broken from my routine, though I feel focused. A lot about what I have been doing is starting to feel boring. I have pretty much had my nose to the gindstone with diet and exercise for at least 2 months. I feel myself getting tired. I think it makes sense to examine this without giving it up, but cutting back. I think more than cutting back even, I need to switch things up because I am a little bored. Vacation coming up should open up some hiking and kayaking time. I also think I might put my tape away for a while and just do free weights from a book of instructions. What I am doing now works well for when I am commuting, but when I am home I think it is a good chance to switch things up. Time of day, etc.; just thinking out loud here.

Oh Alice, that is so cool about the snow. I want snow. At least it got cool again. I have a the first fire of the season going in the fireplace and that makes me feel christmasy. Have a great week. Hey judi, check in.

Hi! I just got back yesterday. It was good to read your posts and you girls are as inspiring as always.

We spent yesterday putting up the Christmas lights and today we have some snow so it looks magical around the place.

We had a good time in Ca. I finished up most of my Christmas shopping and loaded up on BOCA products for my freezer. Have you tried the "Grillers"??? I just love them, to me they taste better than the real thing. (I can still vaguely remember what the real thing tasted like.)

The DH is getting up so I have to go have coffee with him. I just wanted to say I am back!!:smug: And I am HAPPY you all are still here doing what you should be doing!!:cool:

I watched a weather report this morning, and they said that it will be in the 40's & 50's during the week, so this snow should melt. This was Lacee's 1st snow fall, every 5 minutes she wanted to go outside and sniff. It didn't help that another dog walked through her yard.

Good news!!! I hopped on the scale this morning and I did not gain those 2 lb. over the weekend. I am really motivated now!!

I am hoping to take a day this week and finish my Christmas shopping. Just about everybody is done except for a few things for DH. I did do some over the weekend. I found the perfect gift for a friend of mine. She loves to cook, and around the holidays she is always baking pies, cookies, etc. In a HALLMARK store I found a timer w/a snowman on the top where you set the timer. It's really cute!

ledom, from the articles I have read re: exercising, they suggest you vary your routine so that you will not become bored. It's good that you are going to do other exercises. Now that we have snow on the ground, for a few days anyway, I have some exercise tapes that I will pop in and do.

judi, it's great to have you back. I'm glad that you had a nice time in Ca. I haven't tried any of the BOCA grillers. I did try the Italian sausage, but I really didn't care for them. I do LOVE the chicken one though. How much snow do you have and how long will it last? Lacee had her 1st b'day on Fri. We had a little party for her. She had a vanilla cupcake with 1 candle on it and she got a lot of presents. Did Marley miss you while you were gone, or did you take him with you?

I hope you had a great start to the new week. Take care. Alice

Glad your home! Sounds like you are ready to snug in for the season.

Alice - way to go on keeping that 2 lbs. off. You're doing great!

I am conducting the final critiques today for each of the 3 classes I teach. I am going to be worn ragged by the end of the day. I am ready though. I had a good workout this a.m. It feels so good to get through my workout, shower and dress. I just feel pumped, all morning any way.

Back tomorrow to enter grades. Then I am not coming back until Fri. night for graduation. Then I am off until Jan. 14. I am a happy camper.

Cleaning going well. I am washing everything in my kitchen before I move to the next room. Fridge, microwave, and stove are done and those are the nastiest chores. I am making headway.

For you puppy lovers. Last night I got to hold an 8 week old chiuaua (I know that is spelled wrong.) It was so cute and so tiny, just a perfect little form. Happy b'day to Lacee.

Take care all.

Yes, happy birthday to Lacee! One year already, time is flying by. We took Marley with us. It is so easy to travel with a dog now with a truck and 5th wheel.

Congratulations on your loses ladies...hmmm, I am still the same. The only plus side of it is that I have lots of clothes at this size.

I ventured out to drive in the snow today...I usually don't but I wanted to do my Christmas mailing and get that task done.

Ledom, enjoy your time off! That is wonderful that you have a good stretch of it.

The timer you found sounds really cute Alice. I bought a good gift for my WW friend, a muffin tin that only makes tops...so you are really only are eating half a muffin. She was looking for a mini muffin tin and I don't know if she found it but I knew she wouldn't find this. I bought it from another friend who sells Regal products. T

Those (I can't spell it either) are cute little dogs. My very first dog was that breed. She was golden and would sleep in the glove box (with it open of course) of an old Chev Impala on car trips. Her name was Tonya (this was in the time of Dr. Zhivago).

DH decided to take today off, and we went Christmas shopping. I am almost done!! YAY!!! I have only 1 more gift to buy DH and I will be finished! We did eat out for lunch. We ate at Olive Garden and both of us had their soup, salad, and breadsticks. It was very good and awfully filling. I ate until I was just satisfied. Last night for supper we had whole wheat pasta, and a sugar free pudding for dessert. Unfortunately I haven't been exercising yet this week.

ledom, a Chiuahua (I don't know how to spell it) is so cute. That's what I wanted after we lost Shamrock, but we got another Boston Terrier. How did your critiques go for you classes? You are absolutely right, you do feel wonderful after a workout. Have a great time on your time off. Have you got anything special planned?

judi, how was your drive in the snow? I really hate driving in the snow, but ice is the worse. I am sure Marley enjoyed himself on his trip. We are talking about going to FL in Feb./Mar to visit my IL's and taking Lacee with us. I don't know how Lacee will be in a motel room, as she barks at every little thing. Sometime before we plan to leave we're taking her on an overnight trip to see how she does, as boarding her is NOT an option!:nono:

Take care. Alice

Alice, take the dog. They learn to be quiet in the hotel room. After awhile our dogs wouldn't even bark if they heard someone knock on the door (I think they hoped it was a pizza guy). Marley isn't a barker but he loves to have an "excuse" to bark, in the room he learned just to allow himself a very low quiet growl.

My drive out made me bold (not stupid I hope:dizzy: ) I am going to try to go out today AGAIN.

Well, the downside of being very effecient and fifty is that when you buy a gift in June you can't remember where you put it in Dec. that is what I have discovered today. I have been turning my house upside down looking for things...the upside is that I now have some clean closets but am no closer to getting gifts wrapped...I have to find them first.

I am reading "Christmas with Rosamunde Pilcher", I am just LOVING it...the best seasonal read!!

It's rather foggy here this morning. It looks like I might be doing my morning walk in the fog. We are to have warm temps again for the next few days. The snow we got the other day is starting to melt.

judi, after DH mentioned something about boarding Lacee, I told him that he would have a better chance at being boarded than she would:smug: This will be an experience, one I am looking forward to. I just finished reading John Grisham's new book. Skipping Christmas. It was really funny and I enjoyed it very much. I know what you mean about not remembering where you put gifts you bought. What I finally learned to do is have a big shopping bag for each person I buy gifts for, put their name on a bag, and whoever I buy a gift for, I toss it in their bag. Now..if only I can find the bags!:lol: Speaking of gifts, my project this weekend is starting to wrap them. :dizzy:

Hi ledom, I hope you are having a good day.

Take care. Alice

It feels so good to go about my morning routine at a casual pace. Got my workout in first thing so I don't have to worry about that all day. I am in list making mode, to-do lists, shopping lists. I think I got all my students lined out for the semester, grades entered, etc. It was a good semester.

No travel plans here, I'm jealous Alice. We will be sticking close to home. D's play and recital, our party, christmas dinner at my house. That will be our celebration. I hope to end this break with a clean house and some serious darkroom time under my belt. I will say D's recital was last night and she was a "smokin" piano player, she did so good and played beautiful pieces. I think the concert we went to last month really impacted her in terms of what it takes to perform publicly. I am so proud of her, she is fearless in front of an audience. I am, on the otherhand, a quivering mass of nerves both when I'm on stage AND when she is on stage.

Yeah, it is time for me to start looking for all the gifts I have stuck around in corners.

Good to hear from everyone. Happy holiday preparations. I love this time of year.

I decorated the tree and the house and brought out my Christmas CD's. It was a great day.

Alice, that is a good idea about everyone getting a bag and then you put the gift in it while collecting. I am going to do that next year. One gift is still missing and since I had to mail the package to Texas I just bought another one and got my last package off.

What is your D. doing in the recital Ledom? How is the party prep. going?

I am more or less caught up with everything I have to do at this time. Good thing too because we have had to eat out 3 nights in a row and the DH is looking a little down in the mouth about it.

judi, D played White Christmas, Sugar Plum Fairy, a Bach Prelude in B flat, and Fantasy Duet on Jingle Bells with her teacher.

Sigh, I am still trying to finish up last minute Xmas shopping. My MIL in Ohio, I really need to get busy on this one. Everyone else is pretty much taken care of.

Diet has been slipping the last couple of days. No big Christmas buffets, just a little relaxation around the house. I am trying to get on top of this, mainly by not letting it get too out of control but I am struggling a little. I am keeping good with my exercise so I hope that is making a difference for me.

Lots of little detail work now. D's christmas play is Monday and I have worked a little each day on her costume. A little cleaning, a little gift wrapping, a little shopping, tonight is graduation. I really wanted to kayak today, but I slept late. I have outfitted myself for cold weather kayaking, but it does take more effort to put myself out on the water on a cold morning. I think when some of the christmas rush abates I will do better there.

Hope everyone is having a good day.

Almost all of our snow has melted. We are supposed to get rain during the day, then it is supposed to get colder, so they are predicting around 2"-4" of slush or snow.

I hopped on the scale and I lost another lb. I haven't been exercising these past couple of days, as I have come down with a miserable cold and don't feel like doing anything.

ledom, your daughter sounds very talented and the best thing is that she is sure of herself. I would be reduced to a quivering mass of jello:o if I were in her shoes. You do have reason to be proud. Are you checking things off as you go on your lists?

judi, I like to decorate the house and also wrap gifts while listening to Christmas CD's. It gets me in the mood. Your house must look great all decorated. Do you put up a lot of decorations?
HMMMM, going out to eat is one of my favorite things to do. If I could I would eat out 7 nights a week;)

Hello Shebacat, I hope that you are doing well. I miss your posts.

Take care and I hope you have a great weekend. Alice

It is damp and windy, kind of raw outside today. D still sleeping at almost 11. A very relaxed Sat. morning. I do abs today but so far I have managed to put it off. That is what is dangerous about having the option of doing it later. But I promise myself I'll get to it. Yesterday GF and I hiked, a good long one, we got a lot of visiting done. She is going to come cook with me one day before my party, it'll be fun!

Hmmm, not much news except I am really in cleaning/ decorating mode. Everyday between now and next Friday is booked with a chore. When I do these parties every other year, they are like a freight train. Lots of fun, but about mid-way through my preparations I start thinking, why on earth am I doing this to myself?!? In the end I'll be glad. My house will be clean and it will be fun.

Take care.

Good for you Alice on losing some weight...even I am down 2 lbs. this week. Wonder what happened there? It must be racing up & down the stairs looking for things I put away last Christmas season.

Yes, I agree with Alice...your D Ledom sounds like a pretty talented young lady! (Just like her mom).

We had a bad storm and power was out for 24hrs. so the DH couldn't go to work. We just retired to the 5th wheel where we had lights and warmth and some place to cook because it isn't just dependent on electricity. It was kind of cozy and nice.

Christmas here is all under control. Just need to enjoy the time waiting for it to arrive. I am baking cookies today. I made a Belgian Christmas cookie recipe off the net and I am going to make gingersnaps as soon as I finish posting.

Yes, I do decorate quite a bit Alice. Over the years I have amassed a pretty big assortment of Christmas stuff. This year I did my tree in various shades of gold with gold ribbons (the wired kind). It looks pretty nice if I do say so myself.

I bought a beginner Tai Chi tape for the am that is only 20 minutes. I shouldn't have tried to kid myself with Tae Bo tapes. I will give them to my D. I need to do some stretching before I walk so I think this tape will be good.

Do you get snow where you are Ledom?

Hope you all are enjoying the weekend:)

Hi Shebacat! Haven't forgotten about you and I hope all is well in your part of the world.

We did have some rain overnight, but before it ended it turned briefly to snow. Thank goodness we didn't get as much as they were predicting. I will take a dusting over 2"-4" anytime:smoking:

My eating hasn't gone very well today. DH & I went to the supermarket just to get some scotch tape, and ended up buying some white chocolate coated Oreo cookies. I have had my fill, DH can have the rest of them.

I started wrapping Christmas gifts this morning. It took me about 3 hrs. just to wrap 6 pkgs. As you can tell, this is my favorite job.

judi~Your tree sounds lovely. I'm sure the gold ribbon adds a nice touch. That's wonderful you have lost 2 lb. Keep it up. I thought of you today. I was looking for my cousin's gifts, the one I went to NYC with, and I could not find them. I hid them before she came, and I forgot where I hid them:?: I searched everywhere, and thankfully DH found them. WHEW!! I was picturing myself trying to find things at the last minute before I sent her gifts to her. Let me know how the Tai Chi tape is.

ledom~That's good you are going to have help with cooking for your party. What is going to be on the menu? You will have a great time. I get very nervous when I have people over, that's why I don't do it very often.

Hope you are enjoying your weekend. Take care. Alice

How is everyone? I am a cleaning maniac. My windows, light fixtues, mirrors, and framed pictures are all sparkling now. Tomorrow my mother and I are going to my great uncle's farm to cut a cedar tree. I am going to do my floors today (maybe), and do a few cooking things.

I went for a short hike this a.m. and that was in the rain. I was dressed for it though. Tomorrow is rest day. I went to the store awhile ago and walked all through the store with two pkg. of hard candy in my basket, but then I put it back at the last minute. I am postponing my descent into christmas treats as long as I can. Sigh! I am not weighing for a while, I think I am maintaining pretty well but I don't need to weigh too often until after Christmas. I don't want to frustrate myself. BUT, congrats to you two, I think you are doing great with your losses. I think we all are being very practica! about how we are handling the holiday.

judi, your tree sounds so pretty. I am just getting going on my decorating. I got the electric candles in the windows last night which makes it feel very festive. I have a fir tree outside that I put lights on. I have two cedar wreaths with holly and red bows on the garage doors. The night of my party I will have luminaries. It is kind of a gradual thing here. Alice, I'd love to get a package from you, sounds like you make beautiful ones.

It has gotten colder. They are predicting a storm Mon. afternoon and ending sometime on Tues. They don't know what we will get, either snow or sleet. On Tues. DH & I both have our 6 month dental appt., and usually if it's bad weather and they close the schools, the dentist office closes too. We really want to get these appts. over with.

ledom~Will you come and clean my house? :) Your house will look so pretty when you finish decorating. I know what you mean about postponing Christmas treats. That box of cookies has been my only lapse. I plan on waiting until the end of the week before I have anymore treats. It's funny, but eating cookies, candy, etc., holds no appeal for me for some reason. I usually feel sick after indulging.

Hi judi! Hope you are having a good day.

After I finish this, I am off to wrap more gifts!!
Take care. Alice

It sounds like everyone is in full swing with Christmas preparations. I think I can see your house sparkling from here Ledom.

I admire people who entertain too, I am too neurotic and worry about it too much. Only with people I know very well and then it is OK.

I am having no trouble with fruits part of the diet, now that the Japanese mandarins are on sale. I have tried the Korean, Chinese and Cal. ones but still prefer the Japanese ones. They are better than ever this year.

I made 2 types of cookies yesterday and froze them immediately (to get temptation out of sight) and then I will make 2 more types this afternoon. You know I find that when I am cooking or baking something as satisfying as eating...who are you calling food obsessed? It is ok, I can admit what I am. Also I find if I am a bit hungry when I am shopping, cooking or baking I do a better job of it.

It is raining here and the snow is gone. The yard just looks a mess now with all the plants beaten down from the former snow and the wind. Oh well....

Alice soon you will have those dentist appts. behind you and won't have to go for another 6 months:smug:

OK, cookie makin' time:D I love this season.

Just a quick post to check in. The fruit you guys get on the west coast sounds so exotic judi. Wish I could come shop for my citrus salad there. Cleaning, cooking, decorating, all a jumble of rushing from one job to the other. We get the tree tomorrow because it was raining this a.m. Play is tonight, and I think my gift shopping is complete. Not the wrapping and shipping, but SOON!

No exercise today, rest day and my body needed it. I'm slipping into a few temptations, nuts mostly. I need a plan to hold out a little longer. I am going to fill all my water bottles and cool them down so I'll have water handy and I'll try to reach for that a lot.

Girls, let's don't get too busy and miss out on the simple pleasures. I'm talking to myself mostly.

Oh, the thing I like about my christmas party is the introducing of people I like to each other. I like to invite my best and oldest friends, people I work with who I like, and then there are a few traditional guests whom I only see once every couple years, like at my christmas party. Everyone congregates in the kitchen, lots of good food and booze and everyone has fun. I can let my hair down because I am DONE and I don't have to drive home. Recovery day is nice too. OK, back to the floors.

It started snowing late morning and we got a couple of inches before it turned to sleet about an hr. ago. It was kind of nice watching it snow now that Christmas is nearing.

ledom, it sounds like you all have such a great time at your Christmas parties. I am also into the nuts today, Cashews, my very favorite, plus some left over M & M's, which promptly made me ill. It must be the sugar, as I haven't eaten anything sugary in the past couple of years. Hope you have a good time at the play tonight.

judi, DH & I have our fingers & toes crossed that the Dentist's office will be open tomorrow. I like to get unpleasant things over with asap. Lacee was soooo funny earlier when she was outside while it was snowing. This is was her first hard snowfall. She was running..jumping..prancing..sniffing..she had a ball. When she came in she was a white dog!! YUMMM! I can smell your cookies baking!!:smug:

Take care. Alice