General Diet Plans and Questions - PMD #79 - Prevention Millennium 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.


This is not necessarily a vegetarian diet. The guidelines summarized above are just that.
In interpreting the
guidelines.

We are having a nice sunny day, but cold. Since this is the long weekend I'm sure a lot of people will be around riding their snow mobiles.

ledom~You really are dedicated to exercise. Your routine is quite impressive. With all that you do I can see why you changed the shape of your body. Now I know that it can be done.

judi~I'm looking for some colorful bedsheets. There are two sets I've had for quite a number of years that I would like to retire. We have a Ralph Lauren outlet store nearby and I saw a reasonably priced set of small pink & white check sheets. But, they didn't have the size I needed. I will keep on looking. Did you eat the 4 points? Have a great time with Marley, your D, and Bentley this weekend.

Take care and enjoy the day.

Alice, yes I had the points in 2 glasses of wine, then went to bed and had the best sleep ever;)

Good luck in your sheet hunting, I love buying linens and things, anything for the house really. My grandmother, mother, mother in law and myself all had (have) a weakness for nice china as well. Since I have some of theirs as well as my own, I have a pretty impressive collection, I plan to pass it on to my D.

The little Boston is here. He is so CUTE! He is brindle and the red is really starting to show up in his coat.

We have SNOW! It is ok if it stays the weekend but no more.

Have a good Friday night Alice, Ledom and Shebacat!

It is very cold here. We are not supposed to get the snow storm that is coming our way...at least we weren't last night.

judi~How did Bentley like the snow? If you want more snow I'll gladly ship some of our snow to you:s: Brindle is a beautiful color on a Boston. Lacee does have some, but not very much. Her "sister" was born in July and according to the breeder she was all brindle. What kind of wine do you like? I read somewhere that red wine is good for your heart. Occasionally, mostly on the weekends we have one or two glasses of Cabernet Savignon (sp?) and sometimes if we are in the mood for wine during the week we have a glass with our meal. Your china does sound beautiful. I think it's fun to mix and match pieces. My china is Corning Ware, which I have had for years. I would dearly love to get rid of it. The only china that will do is soooo expensive, but everything else I have looked at pales in comparison.

Hi ledom & shebacat!

Enjoy your Saturday

Alice, Bentley was VERY puzzled by the snow...he kept standing there in his little fleece just looking at it. Marley on the other hand went plowing through it and when he got in the house quickly ran upstairs to warm up on my bed:(

Speaking of wine: I like a Borolo in a red and in a white my favourite is Chardonnay especially if it is "oaky" in taste.mmm...slurp, slurp:s:

Did you girls watch "48 Hours" last night? It was a program about weight loss. I was disappointed that they didn't mention very much about the nutritional way to lose weight like the good info put out by Prevention or Weight Watchers. Also I was filled with horror to realize there can be "no end" to weight gain. I mean there is no place one can safely say "This is how fat I will get and no fatter" if one is eating in an uncontolled fashion. It makes me really want to stay in control of what I am eating. Being this weight is bad enough but to think that I could even get fatter scares me and fills me with dread and horror.

My D is here and we are having a fun "girl" time, just talking, reading, watching the dogs be goofs, eating (BUT counting points and staying OP!) and the like.

Have a good Saturday!

judi, have a fun girls weekend. It sounds like just the ticket. I am so looking forward to my mtn. retreat next weekend with the girls. Yes, this is the same group. I have been there about three times in the past. It is so relaxing and fun, we are planning to hike and eat and look at magazines, it'll be fun.

Yesterday I hung the BEST photography show in our gallery. I wish you all could come see it. But second best, you can go to the photographer's website at www.whatelseitis.com - you'll be impressed. He will be in our gallery on Tues. doing a booksigning.

I a darkroom/cooking/maybe a short kayking excursion sort of weekend planned. I hope I can get everything in that I'd like to do.

Goodmorning Ladies!

How is everyone today?

I made the "No Pudge" brownies last night for my D and myself. They were the first time I made them and they were really good.
Had 3 but counted the points.

The snow is starting to melt here.

Your plans for the weekend sound great Ledom!

It is pretty quiet here, I am going to go to Vancouver this afternoon and do a bit of shopping.

Enjoy the day!

No Pudge brownies sound good. Is that a weight watcher recipe?

I had a busy weekend, but good. Yesterday morning I made a solo paddle at day break. It was about 29 degrees. I was hugging the shoreline and dressed for it. I am not sure I'll go out again when it is so cold, but I wanted to prove I could I guess. I was telling a friend about it and he told me I was nuts. You know, I guess he is right. But, it was a time that I could have all that incredible natural beauty to myself because no one else is that nuts! Anyway, I wanted some photos with ice in them, which I did not get by the way. I guess too much movement in the water for ice to form. I have scheduled a gallery showing of my kayaking photos in April. I am so excited about it! And a little driven too. I have the images in the can and even some of the final prints made, but I know I'll keep shooting with that showing in mind up until the last minute.

So so weekend in the food department. Sat. I ate too much. Sunday was better though. I went to a birthday party and had a fabulous meal, but kept my portions small. I did drink a bit of wine. Enough that I feel headachey this a.m. I know next weekend will be the same. I'm trying for a good week and next weekend to at least be moderate in my vacation eating mode. But next Monday when I get back I want to throw myself wholeheartedly into shedding a few lbs.

Have a great week everyone.

We are supposed to get a little more snow sometime today. We got about an inch of snow from that snow storm we weren't supposed to get:?: It's been a bit busy around here on account of the long weekend. A lot of snow machines up and down our street and the street behind us, which runs by our bedroom window. They sound like bees whizzing by and after awhile it gets very annoying so that you'd love to swat one.:rolleyes:
I hope you girls enjoyed your weekend.

ledom~That's wonderful about your kayaking photos. I wish I could see them. Congratulations on your showing:cool: You must be looking forward to this upcoming weekend.

judi~I have made the No Pudge brownies a long time ago. I really loved them. But, of course being fat free I think I ate the whole pan. :nono: That was back in the days when I thought that as long as there wasn't any fat I could eat all I wanted! How was your shopping trip?

Have a great Monday everyone.

Hi girls!

We have snow too, I hope it will be gone by Wed. because I have to pick up our houseguest at the airport and I am worried if we get anymore snow I might be snowed in.

Shopping went well Alice, too well. I have to lie low for awhile.

Ledom, your kayaking trips sound sublime. I would love to see your photos. Do you do a kayaking journal of where you went and what you saw?

No pudge brownies are sold at Trader Vics. All you do is add a small container of yogurt to the package mix. They were good. I divided them up so my daughter could take 1/2 home.

We had a nice time on the weekend. My D did her class work all day and I escaped into the world of Rosamunde Pilcher.

I am going to town today to get "gel tips" on my nails. I am tired at looking at my own finger nails.

Yesterday, I made one of those impossible Bisquick pies but I used egg beaters and Bacos instead of bacon. It was very good. They can be modified quite easily to be low fat. Bisquick also makes a lower fat mix. Check out their website for recipes. The one I made was like a light quiche, my daughter who doesn't like eggs in any form loved this.

I had a good food week, I hope it shows in some way tomorrow otherwise I will be disappointed. I have to be patient, Rome wasn't built in a day...neither was judi.:p

Monday was a pretty good recovery day from the weekend, though it didn't include exercise. Over the weekend I went to a fancy deli in town and bought Sunday lunch for D, Mother and myself. I bought a container of blanched green beans with thinly slice red pepper. I think they were dressed lightly in oil and caraway seeds, at least that was all I could discern. I took the leftovers, an orange, and a small piece of whole wheat foccacia for lunch yesterday and it was so good. I'd love to learn to make such elegant simple vegetable dishes. Supper was a huge salad with tuna.

But, I'm so stressed as the first couple weeks of school get started. You knew that was coming, didn't you? It'll get better I'm sure. I did my ab tape this morning so that is good.

I have a kitty story. Little Bea has changed so much since her eye was injured. She has decided to be an indoor/laidback kitty. D and I noticed that she loves to listen to D when she plays the piano. She sits on the back of the couch as close to D as she can get and sits very prettily while D plays. Last night D stopped playing to ask me if I could her Bea purring because she was purring so loudly. She is our little refined kitty. She also loves pretty smells. When either of us are showering she gets as close to us as she can and sniffs our lotions and potions as we put them on. She is also a girly kitty. Of course we both just dote on her.

OK, well speaking of showers it is time to go jump in. Have a good day you guys. Hope you get good news on the scale today judi, but whether it makes a big change or not, you are doing it right and are not to take the scale too seriously.

One more thing you northern gals. NO Snow here - yesterday it was warm, sunny, low wind. I was dying to be out in my kayak! I have turned into a person I hardly recognize when it comes to that boat.

That is such a wonderful and amazing story about Bea liking music and lovely smells. I know from my dogs that they had such diff. personalities and likes and dislikes and I think each animal is very unique if people are just sensitive to notice the diff...just like in people.

Oh, we have even MORE snow!! I have go to the Vancouver airport and pick up our friend and I am worried about driving in it. He said not to worry after teaching in Korea for three years he will be able to happily amuse himself in Vancouver's airport for weeks if he had too.

Remember I was telling you (I think) I was going into Vancouver yesterday to get gel tips on my nails, that is where they glue a tip on then put gel over it. Well, yesterday I got gel sculptured nails...that is where they put forms on your finger and construct a whole nail. I didn't even know there was such a thing. They look really nice, french manicured, sports length and squared off. You can get them anyway you like them but that is how I wanted them. I am feeling tres elegant.

I am going to TREADMILL now!!:p

I had a Dr. appt. this morning my weight is up....no big surprise there and she said that I should bring it back down again. So she gave me some guidelines to use. She said for me to eat between 1200 - 1400 calories, 30 gm of fat, 60 gm of carbs per day, and exercise. I asked her to write it down for me because I knew I would forget everything after I left the office:?:

judi~Your nails must look tres chic. I think short nails are better, they don't break as much;) How much snow did you get and were you able to get your friend at the airport? We got more snow yesterday afternoon, about another inch or so. Our neighbor was out plowing last night and both he & DH were out this morning.

ledom~What a darling story about Bea liking music and those wonderful smells. That is really wonderful that you are so happy with your kayak. It must be very peaceful on the water when you are by yourself.

Tomorrow morning it's back on the Torso Track...I had to give myself a few days rest because I pulled something in my side. I will also do another walk aerobics tape. Now that I have taken the first step to doing the walking tapes I really look forward to it.
Take care.

It's an early morning for me. I woke up at 3 and decided just to get on with my day. Yesterday was so hectic, I left things on my desk, etc. So after a quick shower I'll be heading to work.

Alice, the diet your Dr. gave you sounds good. Sometimes it is good coming from a Dr., somehow more motivating. Good luck, we want you to stay healthy. It is amazing how soon exercise is something you look forward to.

judi, be careful if you try driving in the snow. When will hubby be home? Your nails sound fab. I like the french manicure look.

As I said, yesterday was insane. I ran out of the house without a packed lunch and got home well after 7. I therefore ate on the run and pretty low quality, I did't eat a lot though. I did my exercise routine this a.m. As I was walking I was thinking how exercise redeems me so often. It is when I am hitting on ALL cylinders, diet & exercise, that I lose. Just doing one I can maintain and for that I am happy, but I want to hit that goal in the next 3 months so I need many many days of getting it ALL right.

Take care, have a good day.

We are supposed to have another delightful day today with a chance of showers..no less. I don't think this "balmy" weather will last very much longer.

ledom~I hope you have a less hectic day today. You really are an early bird. When I wake up that early I usually punch my pillow and go back to sleep! You will get to your goal on schedule I have faith in you! I start my diet today. She also told me that she tells her patients that they don't have to eat the conventional American breakfast of cereal. She suggested that along with my fruit have some cottage cheese. So, for my breakfast this morning, I plan on having my fruit salad with about 1/2 cup of low-fat cottage cheese. Right now I am savouring my first cup of java.

judi~Has it stopped snowing? Be very careful out on the roadways. Did your friend arrive alright? Have a nice time. Hope you will have a great day.

Take care.

We are a bunch of early birds this morning!

I am going to venture out to the airport this morning. I hope I can get out of my yard. The streets are salted so they will be ok. The snow is supposed to turn to rain this afternoon.

Weight loss for the week was 1.5 lbs. making it 9.5 lbs since Jan. 1 2002. It would have been nice to make it an even 10 lbs but I am still ok with it, that is better than I did all last year. Now if I was a real exerciser like you two I would be moving right along.

Hey, Shebacat, pop by:)

Yesterday I had an inspiring day with my WW friend. We talked points and eating plans all day. I can see I do so much better at home than when I am out on the trips so it was probably good that I stayed home this time. I have been journalling every day too and marking off the days where I didn't do as well. Blots on the calendar, there have been 4 in 23 days. Days where wine was involved...after the 2nd glass it didn't seem so serious to eat something. So I can see more than one glass of wine and I wander into the forbidden zone:(

Enjoy the day!

I'm just popping on to say you are doing great!!!!! I think you have done exceptionally well this month. I wish I could say I lost 9.5 lbs. since Jan. 1. You're an inspiration. When I get back from my weekend I am going to step on the bandwagon with you and Alice and we are going to slay some pounds!

shebacat, have you decided on a furry friend yet? It has taken D and I two years to appreciate the "new" kitties in any way close to how we felt about the cat we lost. Slowly but surely they have woven themselves into our hearts, they are different, but wonderful. Our community has started a new organization for adopting kittens and cats. They have a thrift store, etc. to raise funds for the kittys. D and I are considering becoming involved as volunteers. 3 cats are my limit (up from 2) so I can't take another one, but I am sure there are other things we can do.

The first day of my eating plan went fairly well. The only problem I seem to be having is not getting to my calorie limit without going over my carb limit. Yesterday I ate my 60 gm of carbs, but only had 915 cal. I never realized how many carbs are in fruit, vegetables, and cottage cheese. To cut back on carbs, this morning I only had half the amt. of fruit, and my calorie count will probably be even lower today. I bought a bag of prepared lettuce and in 1 serv. there are 4 carbs. DH thinks I should call her and ask if she has any suggestions how I can eat more calories without going over my carb limit.

judi~Your weight loss is simply fantastic!:cool: You have done extremely well. How was your drive to the airport? I hope it wasn't too scary for you.

ledom~How did your day go yesterday? I hope it wasn't as stressful as the previous day.

Take care and enjoy your day.

Alice, I agree with dh, I think it would be interesting to hear what the Dr. says about how to get your cals. w/o carbs.

I have been out running around shopping for and preparing for the weekend trip. We are leaving at 10 a.m. tomorrow. SO excited about it!

Yesterday was busy and stressful, but I have this 4 day weekend so that makes up for it. I keep wanting to take a nap today, but there is just too much to do to get ready so that when I get up there I can relax totally.

judi, hope you are enjoying your company.

How many carbs should one eat in a day if one is trying to lose weight? My carb count must be way up there because I don't eat much protein:(

The drive to the airport was a white knuckler...but I collected our friend and am enjoying his company. The food points have been very low but alas the Chardonnay points are way off the wall!!!

The snow is melting today so we are going into Vancouver to see "Gosford Park", my D saw it and loved it!

Have a fabulous weekend Ledom, I know you will:cool: And I forgot meant to mention that is very great about the "kitty" care.

I think I am going to have to rethink this carb counting. I just looked up the carb contents in 1/2 cup of green pepper, and it's a little over 3. If I count every carb as I have been, I am at my limit before I am even near my calorie limit. This morning I ate very little carbs, but I used up my fat limit. It seems like a no win situation. So, I have decided that the best thing for me is to just count my calories and my fat. I can't be worried about every bit of food I put in my mouth.

judi~I read a newspaper article that said having 1-3 alcohol beverages, it doesn't matter what, is very good for you. :s: I kind of liked that report. I bought a pkg. of Gardenburger "meatballs" they were very good. Enjoy your time with your friend.

ledom~I hope you are having a great time with your GFs. It sounds like you all have a good time.

Good night, and have a great weekend.

Alice, I read the very same thing on the internet this morning! OF COURSE, I printed off. I never drink more than 3 drinks a day simply because I can't or I would get sick, mostly around the 2 glasses of wine mark.

Also today there is an wonderful article (quite long) on discoveryhealth.com on weight loss. I am going to run it off and keep it with my weight loss information. It is about the 4 steps that make people who want to lose weight successful.

My friend and I went to "Gosford Park" yesterday. What a super movie!! Then I encountered a snow storm and had to leave my car way at the bottom of the hill and was huffing and puffing and wheezing trying to walk home. It was very embarassing:p I am going to treadmill today or go out and walk the hill, being a lazy a## is just not worth the embarassment of not being able to walk and hike like other people. I felt so "stoopid"!

I cannot believe the amount of snow that fell in the night! What weather!!! Oh well, I don't need to go out for anything...except exercise!

I too hope you are having a marvelous time Ledom and I am QUITE sure you are!:cool:

Goodmorning Shebacat!

judi, I'm glad you liked the movie, and I hope you are having a great time with your friend. After you exercise a little more you won't have any trouble making the hill. How much snow have you gotten? We are having delightful weather, it was in the 50's here today. It was so nice that DH & I took Lacee for a ride over to the seacoast. This was Lacee's first time at a beach and she really enjoyed herself running and leaping. We really enjoyed watching her. We didn't let her run loose, but we have one of those retractable leashes that extends to 16 feet.

Neither can I have more than 2 drinks a day. I don't get sick, but my stomach does not feel right, and I feel as though I may get sick.

Hello ledom & shebacat. ledom, I hope you are having a great time with your friends. shebacat, I hope you are enjoying your weekend. Did you decide to get that kitty?

Take care

Hi ladies,

How is everyone doing this weekend? The weather here is just beautiful...in the 60s with lots of sunshine. Ledom, I hope you're having the same type of weather on your weekend trip since you're in Arkansas. Congrats on the photo show! How wonderful to be so artistic. Judi, how terrible to have to leave your car at the bottom of the hill. Do the cars sit there until the road gets cleared. Talk about being snowed in! Being from Texas, I can't even imagine what you're going through. Alice, I loved the ocean when I was in California. There's just something about the ocean that is so inspiring. Well, I guess I better get back to work. Hope everyone has a great week, and talk to you soon.

Alice, it must have been so nice watching Lacee at her first trip to the beach! There is a dog park in West Van. called "Ambleside" where dogs are allowed to run free (if they are well behaved) and it always gives me such pleasure to watch them playing on the beach.

We are buried beneath snow!!! We have feet and feet of it. It is so beautiful but we can't go anywhere. My car is still down the bottom of the hill and the DH's truck is stuck up at the top, and we don't know whose truck is parked in our driveway.

This morning the power was out until two in the afternoon. The guys ate mince pie but I resisted. I am going to start making something before I get too hungry.

I have been good all week food wise but I wonder if my drinking is slowing up weight loss this week? I don't weigh until Tues. but I stepped on the scale this morning just to have a peek and the scale hasn't budged since last Tues.:mad: I wonder if drinking can slow down the metabolism?:?: What do you think?

Thanks for your good wishes. The weekend was so much fun, I sure hate for it to end. We were in a log cabin on top of mountain with a 180 degree view over the most beautiful river valley. Fireplace, good company, good music, good food. We did hike about 10 miles. I just soaked my feet because they are SORE! To bed early so I can get up and make it to work tomorrow. judi, don't get too invested in the scale, it can play havoc with your emotions. Alice and shebacat, the weather here is beautiful too. In the 60's and sunny.

It was foggy and a dreary start to the week. Our temps have been above freezing during the day. Everything melts, then it gets below freezing overnight, and everything is all ice in the morning. Met my GF for our weekly lunch date. This time we went antiquing. The only thing I saw was this antique sleigh, but it was way...way...way out of my price range.

Last week when I was counting my carbs and not eating very many calories, in 3 days I lost 4 lb. I think that was too fast. Some days I did not even get to 1,000 calories. This week I've started to just count calories & fat grams.

ledom~That's great you had such a good time with your friends. I think everyone needs a weekend like that. The view you had sounds spectacular. I hope you got your rest.

judi~I totally agree with ledom about the scale. Sometimes your body just has to take time to readjust to your new weight. I really don't know how alcohol affects your metabolism, but as long as you didn't go over your daily points and/or calories I can't see why it would hamper weight loss, but I'm not an expert on the subject. It was nice watching Lacee on her first outing to the beach. There was a German Shepard that spied her nibs and was whining when he/she saw Lacee. I think he/she wanted to get acquainted, but Lacee had other new things to explore.

shebacat~It was great hearing from you. I envy you your weather. Although, we are having an unusually mild winter. I hope you are doing well.

Take care

Check out PMD #80.