General Diet Plans and Questions - Prevention Millennium Diet #81

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.

Not much to report. Food has been good. Rest day so no exercise. My fridge is broken and I have not used it as an excuse so far to eat off the plan. I took the food in my freezer to my mother's, but food in the fridge is ruined. Sigh, well I'll get a clean fridge out of it eventually, the repairman will be there this afternoon I hope.

Ledom, sorry to hear about your fridge:( what a drag! Hope things are back to normal soon.

How many rest days should you have in a week? I think I overdid it ... my hip was really making it difficult to walk today. I think I could exercise more consistently if I knew I was going to have a rest day.

I usually work out 5 days a week with an occasional 6 days a week. One general thing I read a lot is "at least 5 days a week for 30 minutes" and I think that when you are just beginning that is probably a good plan. My workouts last about 45 minutes but I have worked up to it. Anyway, if your hip is hurting you I would suggest slowing down with the activity or giving yourself a rest day to recover. I am going to urge you to take up some strength training along with your walking. Once you get going, like with the walking, you will look forward to it and it is pretty easy on the body as well AND it shows results like nothing else. I like breaking up my workout into half strength and half cardio. I'm not an expert, but I do think it is important not to hurt from your workouts except for mild muscle soreness in the beginning. If it gives you pain, you won't continue. Good luck.

Fridge is sick! The fan has burnt out, but the repairman should have it fixed today. This has not been fun.

Hey, we might get a little snow tonight and tomorrow. It is our first precition of the year and I admit to being hopeful. Though I do know how old it can get if it sticks around. How is the meltdown going for you northern gals?

Have a good day everyone.

It is very cold and with the wind it feels even colder. My eating and exercising are going well so far. I went to the grocery store to buy more celery root, but they were all out of it.:(

Lacee's Vet appt. went well. There were 2 larger dogs in the Vets office when we got there, a Black Lab and a Chocolate Lab. Her nibs was in her Daddy's arms growling at the larger dogs.:rolleyes:

ledom, I hope that your refrigerator is back to normal soon. There is nothing more annoying as when something does not work right. I can ship you some snow if you'd like some. Our whole yard is covered with snow. I'll gladly share! :s:

judi, I'm sorry about your hip. I would rest until it's feeling better. Otherwise you could possibly hurt it even more. One morning when I was using the Torso Track I felt something pull in my upper abdomen. I stayed off of the Torso Track until it got better. I do use the TT 5 days a week, and try to do aerobics 5 days a week. Some days I don't have the time to get the aerobics in. I hope that your hip is feeling better soon.

Take care

Lacee is a smart dog, she knows the best place to be if she is going to threaten larger dogs. We are getting Bentley tomorrow for a sleep over, my D and her classmates are going to Victoria (provincial capitol of BC) to protest cuts in education. Her first political protest (ahhh...youth) She is worried she might end up in jail so she doesn't want her dog left alone. I don't think it will be anything THAT exciting AT LEAST I HOPE NOT!!!!

:( :( :( UP 2 pounds!!! Quite sobering...I think I should try the bottom end of my point range.

I bought some 1 pound wrist weights to wear while treadmilling and ordered some new music from sportsmusic.com My hip is feeling better, I don't think I was ready for the slight incline on the treadmill that I tried. I will be more moderate but consistent in my aproach. I am looking forward to exercise session tomorrow.

I hope your fridge problems are working themselves out Ledom. I just hate when anything goes on the fritz (especially cars or fridges) such an incovenience!

My houseguest is SO nice...a real pleasure to have around instead of the usual bother that houseguests can sometimes be. Today we listened to music from the 12 and 13 c, then from the court of Eleanor of Aquintine, very fascinating stuff. He found it in a record shop in Bangkok.

That is all the news on the western front...

Thanks judi, yes the refigerator is working again. D and I joined the hordes at the grocery store last night and restocked. Stores were crowded because we finally got our first snow. You girls used to winter weather would have a good laugh at us southerners, we get so excited about it. And, it is a wet snow (beautiful) with barely below freezing temps so it will be gone in no time. But all the schools in our area are closed as well as my University. SNOW DAY! We love our snow days. The entire state news reports were devoted to our "snow event" last night.

Tonight is my bookclub meeting and it is at this woman's house who has, in my opinion, the neatest house in town. I have been dying for years to see the inside so I hope that bookclub isn't canceled.

Good for your D and her political activism, her cause is good. Yes, your company sounds charming.

Getting Lacee ready for travel must meant that YOU'RE getting ready for travel Alice. Remind us of your plans.

I still haven't weighed, but I am aware that my body shape is changing. I am teaching a studio lighting class this semester and in a pinch I sit for my students as they do their assignments. It has been so long since I could bear to have my picture taken without cringing. I just don't get that feeling now when I look at pictures of myself. I feel I have crossed over some line of less embarrassment about my size. Like I am much closer to normal.

Have a good day everyone.

Did I shut us down yesterday? Miss hearing from you guys. The snow came and was beautiful, but the streets are clear today. Just the way snow should be I guess. I did go to book club last night. The house was as neat as I thought it might be. It looks like one you might have in your part of the country Alice, a huge two-story saltbox style. Very New England which is not something you see that often in this neck of the woods.

I am coming down with a chest cold which has me freaked out. I don't get sick very often and was even just bragging about that fact yesterday morning. I guess that will teach me. I don't think I'll work out today, which is also a bummer. I still haven't tried my pilates tape so maybe while I am taking it easy I could try a little of that, maybe. What do you guys to ward off colds? I think I remember someone saying zinc and vitamin C. I just don't want to have to slow down.

I hope you guys are doing ok.

Yesterday was a rather busy day. I had a hair appt. in the morning then left right from the hairdressers to shop and have lunch with a GF. Then her car broke down so she had to call a garage to see if they could squeeze her in to look at what was wrong. Thank goodness for cell phones! So, we were running around dropping her car off then picking it up again. But...we did manage to get some shopping done inbetween trips to the garage.

We will be leaving for FL in 2 weeks. I can't wait to get to warmer temps.

ledom, I am sorry you are coming down with a chest cold. I usually take zinc at the onset of a cold. We have this bug going around in our area that lasts for weeks. At Christmas another GF of mine got the bug and she was under the weather for about a month. It was making the rounds in the hosp. where she works. I hope that's not what you have. I'm glad that you finally got your snow. I just want our's to melt. Also glad that your refrigerator is back up and running again. Did you get to your bookclub meeting? Do you all read the same book then discuss it, or do you read different books and discuss the book that you read? Some New England houses are quite beautiful, especially the antique houses that were built in the 1700's and 1800's. There are quite a few saltboxes that are old and quite a few newer ones.

judi, How did your daughter do with her protest? It's really great that she has taken a politcal interest in education. Good for her;) How was your overnight with Bentley? I'm sure Marley is finally getting used to the "interloper" it takes awhile. Your 2 lb. weight gain isn't so bad. Since you have been exercising, could you have gained muscle? Even though you have gained, your body size perhaps has gotten smaller. Have you tried on something that was a bit snug to see if it fits any better? I'm glad that you are enjoying your houseguest. It's nice when you have someone that you really get along with staying with you. Enjoy the rest of your time together.

Take care and enjoy your day.

Alice, I wish the weight gain was muscle related but I am afraid it is more "cheese and wine related". I am back on path this morning...what a dumb thing to do after I was feeling so happy with myself. Going off is not worth it and as it is even if I lose 2 lbs a week I am looking at almost TWO years until I get anywhere near where I want to be. My WW friend dropped off some new WW stuff for me, so I am looking forward to beginning once again.

Marley actually was quite happy to see Bentley but towards the evening he was getting jealous & snarling and trying to keep him away from sitting with us, he didn't succeed.


Your snow event sounds charming Ledom. It must be nice to see it if you don't get it often. I am actually satisfied now with the rainy deluge we are getting, at least I can drive. Even here the first snowfall always packs the grocery stores with shoppers I have noticed. Everyone likes the well stocked feeling I guess.

You are going to Florida Alice!!! How nice! I wish I was going. We will be going to Ca. and then NM in about 2 weeks from now.

Did I tell you I had my nails done again? French manicure. They look so nice and yesterday someone complimented me on my nice nails which for someone who was a chronic nail biter it was quite a thrill. They are gels but not the glue on gel tips but the ones that are constructed with a form on your finger.:cool: It is a little thing but it goes a long way towards making me feel good about myself.

Hi Shebacat!

Have a good day everyone:wave:

I can tell it is going to be pretty lonely on this board a couple of weeks from now. Shebacat, you are going to have to start logging on more to keep me company!

But both your trips sound fabulous.

I am really under the weather. I came into work this a.m., but will probably leave around noon if I can get a few things done first. Take care and I'll check back later

Oh yeah - judi, you just can't take that scale too seriously. It is a tool, not the be all and end all of this process.

My eating went very well yesterday, plus I did my workout. I met a friend for supper last night, we ate Italian. I usually eat whatever I want when I eat Italian because I know I can never finish the portion they give me, I eat about 1/2 or less of what they serve. Both our DH had to fend for themselves:s:. It was a girls night out.:smug:

judi, It looks like you will be traveling around the same time I will be. I envy you going to Ca & NM. I have never been to NM and the only places I've been to in Ca are the San Francisco Airport the first time I went to Hawaii, and L. A. Airport the second time I went to Hawaii. I don't think that having the wine and cheese was a dumb thing to do. You enjoyed yourself and that's all that matters. It was only 2 lb., and it's great that you are determined to start again. I agree with Ledom re: the scale.

ledom, I am sorry you are under the weather. I hope that you get a lot of rest and that you are feeling better very, very, soon.

Hi Shebacat! I hope everything is going well with you.

Take care and have a great day.

Thanks for the encouraging words about the scale. I am back on track. Yesterday I went out and when I ate out I halved everything and I found it was just as satisfying as eating the whole thing, so I am going do that more often.

This morning I am going to walk around the small lake, I am waiting for our guest to wake up and then I will take him. The snow is gone:D

What is wrong Ledom? Do you have the flu? I hope you will be yourself again before long.

I found a Chardonnay that is just delish if you like an oaky round taste to your chard (which I do:dizzy: ) It is an Australian one, it is "Wolf Blass". It is $17.95 Can. a bottle. I heartily recommend!

I am looking forward to our American trip, I would love to be going to Florida too Alice!!! I have never been.

Have you ladies seen "Gosford Park" yet? I loved it.

Shebacat, how are you doing?

Ledom, are you in touch with Bannod, send her good wishes from our way.

Time to go eat breakfast:T

I guess it is just a bad cold. Feeling bad sure make me appreciate feeling good more. I am pretty miserable. Hopefully by monday I'll be feeling better.

Interesting that you asked about Bannod. I haven't heard from her in almost a year. Bannod, do you ever lurk here? I'd love to hear from you. I have lost your e-mail address.

judi, sounds like you have a great attitude. I think this is going to be your year!

Diet and exercise are on the backburner until I feel better.

DH & I have been out shopping since early this morning. We both needed a new pair of walking shoes before we go on our trip. I found some the first place we went, but DH did not find anything anywhere, and I feel as though I have hit every shoe store in NH:rolleyes: We had lunch out and I did very well having the salad bar in which I was very careful in what I chose.

For supper tonight I am making zucchini noodles and putting tomato sauce over them along with left over meatloaf which I will cut small and use as meatballs.

ledom, I hope that you are feeling better. Rest as much as you can.

judi, How was your walk around the lake? I love walking outside. I can't wait until warmer weather. We do plan on walking when we go to FL. Did Marley go with you?

Hi Shebacat:wave:

I hope that you are all enjoying your weekend.

Ledom, I am so you are under the weather. It is a drag, I know. You are always so busy too.:( I hope you will be feeling better soon. Rest up, maybe drink a lot of herb tea and watch chick flicks:cry:

Shopping for new shoes is an exhausting business, eh Alice. I am always SO glad when I just stumble on something before I really need it. What kind of shoes did you get?

Well, I have walked around the lake two days in a row, today it was even raining but it wasn'tall that bad. I heard a flock of Canada geese flying back so winter is ending:D Marley has been walking around the lake as well but he spends the rest of the day sleeping. I ordered "A Walk in the Woods" by Bill Bryson, it is about the Appalachian trail. Wow! Wouldn't it be something to do go on a walk like that!!! Our friend recommended it.

Hi Shebacat! Hope all is well.

Yes, Ledom I DO hope that is my year...I kinda feel that too, I am hoping anyway.

I am sipping hot tea as we speak judi.:) Thank you, I am feeling much better today. I seem to have turned the corner. After sleeping pretty much non-stop for two days I have functioned at almost normal today. I am going to try for a workout tomorrow, but I am going to take it easy.

I have read A Walk in the Woods and I liked it too. I love to fantasize a hike like that but I know it will never happen. A few years back I drove along the Appalachian Trail and even took a very short hike on it, that is the closest I'll come to it though. The book has some very funny parts.

Good for you and Marley hiking around your lake.

Alice, will you and DH be walking on the beach in Florida? What fun that will be. Of course you are close to an ocean aren't you? Both you girls are, I am landlocked here in mid-America, but I do live by some beautiful rivers and lakes. There is nothing like breathing that ocean air full of salt and minerals though. I am making myself jealous!

Shebacat did you have a good weekend? Your job sounds exciting, the prospect of traveling always is appealing to me.

I watched the last episode of Sex and the City tonight. I love that show. I'll miss it until they start their new season. Tonights show made me cry, I wondered how they would deal with all that has happened in NY, I thought they handled it beautifully. Endings and beginnings go hand in hand.

Well, the result of so much sleep this weekend is insomnia now that I really need to be resting so I can get up for a busy day tomorrow. Maybe herb tea will kick in and soothe me to sleep if I get back in bed.

morning Ledom & Alice!

Glad you are feeling better this morning Ledom. Hey, maybe one day you will surprise yourself and do the Appalachian trail. It wouldn't surprise me if you did :cool:

It looks like we might have clouds this week but no rain. I am going to take advantage of it and be outside. Save the treadmill for the rainy days.

It is 6:07 am here and I have seized the day (had coffee with the DH) and now I am going back to bed!

I hope that you enjoyed your weekend. Last night we had freezing rain. Now everything is iced over. It's getting colder and the wind is blowing very strongly. There were all sorts of car accidents yesterday and part of the highway was closed. Hopefully all this nasty weather is over with until after we leave;)

ledom, I am glad that you are feeling better. Did you do your workout? If so, how did it go? I also think hiking the Appalachian Trail would be an exciting thing to do. I agree with Judi, it wouldn't surprise me at all if one day you said you and some friends will be hiking it. :cool: One day we are planning on taking Lacee to a beach about 30-40 min. north of where we will be staying that allows dogs during certain times of the day, and we plan on stopping at Va Beach on our way home for a couple of nights so that we can walk Lacee on the beach. We do live somewhat near the ocean, it's about a 2 hr. drive away. We live in the central part of NH, where like you we are surrounded with lakes, rivers, ponds, etc.

judi, Good for you walking the lake. Some days I can relate to Marley sleeping the rest of the day after his walk. :yawn: I can't wait until better weather comes so that I can start walking outside again. This is the part of winter I dislike the most. I bought some new walking sneakers. They are very lightweight and have a lot of support. Hopefully they will help my left heel.

Take care and have a great day.

i pushed snooze this a.m. instead of getting up and working out. I didn't fall asleep until very late. But I bet I'll be tired enough for a 9 oclock bedtime tonight and then I'll be able to get up tomorrow. Thought one day more of rest wouldn't be bad anyway. A madhouse of a day, so I'll catch you guys later.

Well, today was "weigh" day, I lost the 2 lbs I gained plus half a pound so I am down ten and half pounds since Jan. Pretty slow.

Yesterday I left exercising so late I was going to forget it but then I decided no, so very late at night I did treadmilling. I must say I felt pretty virtuous afterward.

How are you feeling today, Ledom?

Goodmorning Alice and Miz Lacee:wave: NH sounds beautiful. I would love to go to that part of the US with the RV someday. It is so far away for us. I have been in NY, Mass. and Rhode Island but we flew there and rented a car. I would love to "do" the east coast in the RV.

Hi Shebacat!

Everyone have a good day. I plan to take our guest to a few bookstores today, after his stint in Korea teaching he has a massive list of books he wants to get. Lots of walking (& calorie burning, I hope) will be involved.

I posted a brocc./chedd. soup that I like in the soups section. It was a new recipe for me, check it out if you don't have it already.

judi~That's fantastic losing 10 1/2 lb. :cool: Slowly is the best way to lose. That's great you exercised late at night. NH is beautiful, especially in the fall when all the leaves are at their peak. Summer is nice too, my favorite time of year. Winter is is much..much..much too long. I've told DH that if he ever wanted to leave NH for good, ask me in the winter and I would say YES in a heartbeat.;) Mass is nice too, that's where DH & I are originally from, not too far from Boston. Are you watching the Westminster Dog Show?

ledom~How are you feeling? I hope that you are on the mend.


Hi shebacat! I hope all is well with you.

Have a great day everyone

Hi! Alice what time is best for the leaves??? We were there once in Amherst a bit too early and then the other time a bit too late. We still saw more color then we get here with our confirerous trees. The east of Canada (Ont.) has lots of color.

No, I don't get the dog show on our tv here. I did see the hotel where the the 1000 dog guests are staying across from where the show is held it was on the news on CNN. Have you ever seen the movie "Best of Show"? I have seen it many times. It is hilarious, it is about the Westminster Dog Show.

Had a good day, did a lot of walking.

I had a fender bender today:( my DH just finished paying for taking all the dents out of my car too.

I think your weight loss this year is enviable judi - keep up the great work.

Yesterday morning I finally worked out again. My break was about 5 days. I was strong though I did cut back on reps of my hardest routine. I feel even better this morning. Life somehow conspired to make yesterday one of the most stressful days I have had in a long time. By 2 p.m. my head was splitting. I am glad I have exercise back to counter the stress a little. Nothing horrible, just too much to do in too short a time and I am having to deal with changing insurance which is very confusing.

Have you been watching the olympics any? I saw the doubles figure skating debacle. The Canadians shoulda had it judi, they looked so good.

I was back on track with food yesterday too. I don't think I overate while I was sick, but I totally went with my cravings which somehow were about chocolate donuts. Actually I wanted muffins but had to settle for donuts. It was interesting to me that I was able to have them in my house and not eat them all at once. I bought a package of 5 and they lasted almost 3 days. A record for me.

Take care all.

It's great that you are feeling better, ledom and back to exercising and eating better. I haven't been watching the olympics, but I have been hearing about the controversy over the Canadian and Russian skaters. This morning I heard that there will be an investigation into the matter.

judi~The leaf colors depend on what region in NH you live. Way up north near the Canadian border they are apt to turn late Sept./early Oct. In our area our leaves are usually at peak around the middle of Oct. Yes, I have seen Best in Show and I absolutely love it. It is so funny. We only watch whenever the non-working class, which is the class the Boston Terriers are in and the toy class. I think toy dogs are soooo adorable. When a GF of mine had her Basset Hound I used to watch that group too.

Hi Shebacat:wave:

Have a great day everyone.

Hi, no I haven't been watching the Olympics but I heard about the upset.

I went for a walk around the lake today:smug: It was nice and sunny, an added bonus.

Food was good today. I made the brocc/ched soup again tonight it is getting to be a real staple around here.

I will remember the date for the colors of the leaves, I hope I get a chance to go see them again.

Have you used the Ilford 3200 film Ledom? What did you think? What do you should mainly for b/w...Ilford or Kodak?

I received in the mail yesterday something from Prevention Books about a Lo-Carb eating approach that is healthier than some of the programs that are out there. I did send away for it. I guess Prevention is starting to look into this WOE that is very popular.
It will be interesting to see what the book says.

judi~I envy you being able to walk the lake. It must be very beautiful. No wonder you enjoy it. From what I heard on the news today, the skating scandal isn't over yet. There may be a chance the Canadian couple may still yet win the gold medal. I've got my fingers crossed.

Hi ledom & shebacat.

I hope that you all have a great Valentines Day.

Happy Valentines Day to you and judi and shebacat too.

All well here. I weighed yesterday. I am holding my own. My feeling is, why am I am still the same? But I know I have to really concentrate to lose and I haven't been doing that. I actually am down a pound or two from the last time I weighed. I feel happy that I seem to have lost and maintained for a good while now, through holidays, illness, etc., and the credit for that goes to my good exercise habits and 1/2 way keeping track of calories, nutrition, etc. Weighing was good because I know I want to lose more and I need to think about the things that help me lose. Those things off the top of my head are, journaling, sticking to the diet at least 98 percent of the time, weighing regularly (not everyday), cooking a weeks worth of meals on the weekend so I have the proper food and don't have to think what I am going to eat. Sooo.....I am extremely busy now. I am going to accept this situation and work to the goal that in about a month my calendar will be clear enough to give this goal the concentration neccessary to succeed.

So that is that. I hope everyone has a wonderful day.

:love: I hope you all had a lovely day!!

Today was a good day, went to a diff. park on the island and walked through it and around the meadow. Then tonight we went to a pub type restaurant and had a few drinks and some food.

We are going to leave on our trip next Thursday morning. I am looking forward to it.

Alice, today I saw a Boston out for a walk but boy, he was a fatty...at first I didn't even recognize him as a Boston but then he start leaping and cavorting about like they do...what a cute dog breed. Marley is becoming quite socialized on these walks.

The book from Prevention sounds pretty good. I have a few of them. I always pick up a tip or two.

Good for you Ledom for your positive attitude! You are so busy it is amazing that you do all that you do, I know I couldn't.

How is everyone today??

I am going to go get a massage and a pedicure:dizzy: both experiences I love. Will have to be careful though...mall food:devil: will be available.

It is bright and cold here, might walk on the sea wall since I will be in Vancouver.

Have a good one...hey, can you believe that it is Friday already????

ledom~You seem to be on the right track with losing and maintaining. Maybe your body is adjusting, gearing itself up to start losing again. I know you will reach your goal.

judi~We are leaving next Wednesday morning for our trip. We are able to get an earlier start than planned. Boston Terriers, or as we affectionately call Lacee, the Boston Terror:devil: are really a nice breed of dog. Your walk in the meadow sounds lovely and I'm glad that Marley is more sociable on his walks. Is Marley going with you on your trip?

A friend of our's Mother passed away so we had to go down to Massachusetts yesterday afternoon to the wake. We are going to have our belated Valentines Day dinner tonight.

Take care and enjoy the day.

XOXOXOXOXO