General Diet Plans and Questions - Prevention Millennium Diet #87

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.

It's been quite nice here since the weekend... not alot of sun but bu very mild weather...

I did get my digital scale, and I really like it... Altho the numbers on it could be smaller, but I'm working on that...:)

DH and I went for a nice walk last nite... I like walking with him he motivates me, and I walk faster... I also started working out at the gym in the morning with a partner... A very good friend was there yesterday and she has just started to go at 5:30am, so we decided to get together and work out. We did this morning and we both had a great workout... We plan to bike to the gym in the morning in the summer and then go out for a ride.....I hope we stick to it...

Well it's only my lunch hour so I must go....

Have a good and "heaalthy" day....

Lana....:love:

Lana, your exercise plans sound so exciting. That scale is bound to be showing you some results with this plan in action. Your workout with your friend sounds like exactly the plan that would work for me. Good luck with it.

Yesterday I felt like it was my last official screw-up day so I ate pretty bad. Today I woke up with the determination to turn things around. I made a good soup on Sunday from the sunday news magazine, it has white beans and kale as the main ingredients. I had it for lunch and it was really good.

I am getting my exercise today by doing yard work, mowing, transplanting, etc. Summer break has more or less started.

Alice, how are you? Everything going ok? And judi, you should be home soon!

We had a gorgeous weekend weatherwise. One day it was around 80. I hope you all enjoyed your weekend. I am off to shop and lunch with a GF. There is a new Home Goods store that has opened nearby and we will be going to check it out.

I have started a jump start program for weight loss. I've seen the Special K cereal ad that says that you can lose up to 6 lb. in 2 weeks by substituting 2 meals with cereal & fruit, and eating veggies or fruit for a snack. DH & I started it Sun....and we are both starving :o But we will keep it up for the 2 week period. After 2 weeks you have to go off it.

Lana~Having an exercise partner is the way to go. Both of you will keep each other motivated. I am sure the numbers on your scale will be getting smaller. Good for you!!:cool:

ledom~Yard work is great exercise! I have been walking some. We have been busy these past couple of days and I haven't had a chance to get out and walk. Hopefully tomorrow.

Hi Judi!

Have a great day everyone!

Alice, you sound good. A jump start could be just the thing. Maybe you can buy some Arkansas strawberries to have with your cereal, I understand we have a bumper crop this year.

I LOVE summer break!:D

Yesterday was the nearest to perfect PMD day that I have had in a very long time. This morning I got up and did my workout. I already feel better!

It is hot and muggy. There should be a break in the cloudy, humid weather on Fri. - will be kayaking that afternoon. Tomorrow night is the concert. My company will be arriving the middle of next week instead of over the weekend. That is probably good because I was starting to feel pressured for time.

Have a great day everyone.

Hello girls,

Hope everyone is having a good week.... I know I am...

Yesterday I was off and walked in the afternoon with a parade for World Youth Day. They are carrying a cross across Canada to end up in Toronto in July this summer... I was in charge of the young mass servers of our church... It was very nice.

My exercise program is going very well too we are sticking to it and to top it all off I tried a skirt on this morning which hasn't fit in ages and it slipped right on...I was soooooooo happy....:D

Ledom~ GOOD for you on your near perfect PMD....your weather sounds better than cold and damp as it is up here in the north...

Speaking of north we are going to North Bay on the weekend for my son's volleyball tournament. I'm looking forward to it. I hope I do well food wise...t if I don't it'll be just fun to be out of this city and the house....

Well just looked at the time and I'm late for work.....:o

Lana.....:love:

Had a great day yesterday having lunch and a shopping spree w/a GF. We had the best Chinese Food. I had my cereal for supper. We're into day 5 of the 2 cereal meals....from the way we both feel....we hope we can last the 2 weeks:dizzy:

Lana~The parade sounds like a lot of fun. How far did you have to walk? Are they carrying the cross across Canada in the same fashion that they carried the Olympic Torch around the U.S.? That must have made your day being able to slip that skirt right on:cool: Doesn't it make you feel good when that happens? How far north is North Bay?

ledom~AHHHH, hot and muggy....anything is better than the damp weather we are having. It seems as though every 2nd or 3rd day we are having rain or showers. I swear if anymore people say we need the rain...I will hit them with my umbrella!!!:mad: :lol: Have a great time at the concert. Tell us all about it. Strawberries....I LOVE strawberries!

Take care and enjoy the afternoon.

After my very long drive to Dallas and back I spent yesterday in recovery. Kids seemed to have a good time - no, I didn't go to the concert, I went to the 1/2 Price bookstore instead.

Graduation at 9 this morning and then I am off work until mid-August. Yippee.

Diet has been going well. After laying off exercise so long, I am back with it and SORE! I had worked through that when I was doing it regularly, but now I am breaking in my muscles again.

Went clothes shopping on Wed. I finally started hated myself for letting go of my diet - I don't know what I was thinking, but I am not thinking it any more. I hope to make the most of my summer by getting off some weight. I did find some neat clothes, but it was in the dressing room surrounded with 3 different sizes that I felt the effects of my indiscretions the most.

Well, I am going to get a workout in before I shower so I need to run. Have a good weekend girls.

Hi girls! It is nice to read everyone's inspiring posts. Wish I had one to write too but I have stayed the same weight as when I left. Just too lazy and didn't exercise. I was watching some thing on tv and they found exercise can turn back the clock in so many ways...as much as THIRTY years.

We arrived back today. We took an extra week and spent time in Newport Beach and San Diego. We went to the zoo. That was the most exercise I had in the entire trip. It was a very enjoyable day.

I brought back a lot of "Morningstar" products and yoplait "WHIPS" which I love and we don't have in Canada.

I hope I have something good to report tomorrow.:strong:

I hope that you are all enjoying your special day. I got a nice Mother's Day card from Lacee.

Yesterday was such a nice day that I got out and raked and got the big planter we have at the end of our driveway ready to put some flowers in next weekend. Today it's cool and it's supposed to start raining and be miserable until late in the week.:(

I am off my cereal diet. On Sat. DH & I got weighed...he only lost 1 lb. and I GAINED 1/2 lb. :eek: He doesn't want to do it anymore, and by Friday I did not want to look at another bowl of cereal.

judi~WELCOME HOME!!!! We missed your posts. That's wonderful that you could take some extra time and do some more sightseeing. Have you tried the "Morningstar" pizza? I have seen it in the grocery store and was wondering how it was.
That's fantastic that you stayed the same...usually one gains weight while travelling.:cool:

ledom~Did you buy any books? Glad that your D and her friends had a good time at the concert. Enjoy your leisure time! Any kayaking trips in the near future? Have a good time with your company this week.

Hi Lana :wave: I hope that your weekend is going well.

Take care.

Hi all! I hope your are all having a good Sunday.

You are putting flowers in next weeknd Alice? Next weekend is the first one that we usually can plant stuff from seed, no earlier as it is too cold. It is still to cold to put stuff in planters for us. My hubby did the grass and replanted a rhodo bush today so I am looking forward to doing a few things this week. I am always inspired by seeing SOMEONE else work FIRST;)

I am making a veg. recipe from this site. The refried beans and cheese casserole (made with corn tortillas in between the layers) its in the oven and it is smellin' good.

My D got me Carol Shield's new novel for mom's day. She is reading it too. She says she sees us in it and it is a good read for women.

What books did you get Ledom?

Hi Lana and Shebacat!

I hope everyone enjoyed their weekend.

judi~I do have my fingers crossed that we will have decent weather for me to plant some flowers. It is still rather chilly here, but we haven't had a frost in a few weeks...so I am hoping. I have started reading the Mitford series by Jan Karon. There are about 5 or 6 volumes already printed. I have started the 1st one, and I liked it so much, this weekend I bought 3 more books!
Did Marley go on the trip with you? If so, is he happy to be home?

ledom~You have inspired me to get back on my horse re: exercising. How is your exercising going? We have a wedding to go to in June, and I need a new outfit...I am not very happy about trying to buy some new clothes. I was hoping I would have lost some weight...but no.:o

Hi Lana...I hope all is well with you.

Take care.

Hi Alice! Jan Karon...I haven't heard of her. I will get one of her books. I am always looking for a good read. I feel the same way about Rosamunde Pilcher, after I read one I went out and got everything by her.

Marley went on the trip. He was VERY happy to be home. He pulled out all his dog toys and ran around the house with a big smile on his face. Tonight Bentley and my D are coming over for the night. My D says when I phone her and Bentley hears my voice on the phone he comes over and gives it slurpy kisses. Dogs! eh! gotta love 'em!!!

I am going to start journalling again, for point counting.

I dented the front of my car and now I have to have it fixed:mad: I was talking and not paying attention when I was parking and I know I can't talk and drive. There is so much I would rather do with the money than fix a car dent.

Goodmorning Ledom and Lana!

Sigh - I haven't posted because I am so frustrated with myself right now. I know how pointless my attitude is and that if I wait until everything is just perfect to get on with my good habits that I'll never get to it. But, I am concentrating on getting ready for my company and kind of all in a dither over it. I am happy to see my relatives, but it is so disruptive. I am a loner at heart and am ready for it to be over before it even begins. Once they get here I'll be fine, it is just the anticipation. I am taking spurts of industriousness and procrastination. Speaking of books, that is how I am procrastinating. I am reading Of Human Bondage and just am determined to finish it today!

Oh, enough of my neurosis.

In Dallas, I too bought the rest of the books by my current favorite - Willa Cather. Can't believe it took me so long to "discover" her. The other books I bought are Photo History Books. I teach History of Photography in the fall and I have a real weakness for them and as a result a great collection. I got some great deals!

D graduates a week from monday - after that I have promised to make no more excuses for myself.

Hey judi, it is so great that you are home! Glad you go to do some touring. Alice, On Golden Pond was on TV yesterday - since you told me that you live near where that movie was filmed I picture in that rugged and beautiful landscape. Have you and DH gotten the canoe out yet?

Yesterday a.m. I did a quick kayak tour. It was a place I hadn't been since last year and it was nice to see it. It is where I took the picture of the wild hydrangea early last summer judi. They are just starting to form their heads now.

Well, need to get busy with something so I'll check in again later.

I did my workout for a second day using the walking video w/weights. For the time being I will just concentrate on getting fit and eating right and forget the scale.

ledom~Now you have an idea of the landscaping where I live. We live about 3 towns to the south from where they made the film. I have gone by the area many times where they tied to the dock to either go shopping or get gas, I forget which, as it has been quite a long time since I saw that movie:?: We haven't taken our our canoe yet. Unless it stops raining the way it has been, we may need to take it out just to get around:D I'm glad you were able to get a kayak trip in.

judi~Yes, you have to just love dogs. That's sooo cute about Bentley kissing the phone when he hears your voice. Lacee has a new "thing" when we go out. I have a silk Ficus tree in the livingroom. It is in a wicker container, and around the base of the tree are white landscape stones. She's starting to take them out of the container and putting them on the rug!:devil: Now we have a dishtowel ontop of the container and have put a gate up so she can't get to it. I was afraid she's swallow a stone. :eek:

Shebacat~Where are you? I hope everything is going ok with you.

Hi Lana!

Take care.

judi, I know exactly how you feel with your fender bender. Last night when I was eating supper one of my teeth broke. I spent this afternoon at the dentist getting a crown and the part that hurt most was writing the check to pay for it:( . If It had to happen I am glad the dentist part is over!!

Keeping a journal is the way to go. I do better when I do. Today I have had a pretty good day dietwise. Perhaps my ailing tooth helped me on that front. The house is looking almost ready and that is making me feel better.

What are the Jan Karon books about? I have noticed them in the bookstores. I notice that Jane Auel has a new book out. Did you guys read her earlier books, Clan of the Cave Bear is the one I remember the title of. I really enjoyed those and had given up on the new one coming out. The first 3 in the series came out about once a year or so and then here is the 4th one 10 or so years later. I look forward to reading it.

Going to the Sr. Awards ceremony in just a few minutes. There are so many winding down the year events this year.

Hope all is well with everyone.

Sorry to hear about your tooth, ledom. I hate when you break a tooth or lose a filling. Whenever it happens to me it's usually over a long holiday weekend! I'm glad that the tooth is fixed.
The Mitford series is about the trials and tribulations of a rector at an Episcopalian church in a ficticious small village in the foothills of NC, and along with the rector are some very colorful characters. I have never laughed nor smiled so much. I am thoroughly enjoying the first volume, and I am hoping the rest of them will be as enjoyable. I read Jane Auel's first 2 books in Clan of the Cave Bear series, for some reason I just couldn't get into the 3rd book. How was the Sr Awards ceremony? Hope you had a good time.

judi~Have you gotten your car fixed yet? A fender bender can really ruin your day. Glad you weren't hurt.

Hello Lana & Shebacat.

Take care.

the countdown is here. I expect my company early this evening. I just finished an outdoor project, finished potting my plants, washed the patio and mowed the back yard. I'll take a shower and then tackle the fridge. The company is my neice and her new husband, I guess they may be barely 30. They are driving down from Cleveland. Luckily our weather forecast is mild for the next few days, otherwise they might melt down here. They said they had to dig their summer clothes out of the attic for this trip.

Sr. Awards went well. Now we just have graduation and she'll be through. I am going to the high school at 1:30 to judge their art show.

Well, this is just a check-in note. It might be a couple days before I can post, but will be ready to join you girls in your exercise and journal keeping when I get back.

Ledom, you are so hardworking! Makes me feel ashamed:o of myself. Hopefully soon you will be getting into the "slow" part of summer and can put your feet up, drink many glasses of water and read books. I got Henri Carter-Bresson writings on photography. A little book called "The Mind's Eye." Quite inspiring for someone who loves photography and photographs.

Your book sounds so good, Alice. My D gave me Carol Shield's latest book "Unless" for mothers day. She found it so meaningful for her. I am reading it. I have all Carol Shield's books and she is my favourite Canadian author but this one is SOOO good that it is painful to read. It is about a daughter who "opts out" and no matter how much the mother loves the daughter she can't save her. Aurghhh! My D and I are discussing it. She is reading it on so many diff levels and feels it is just brilliant. Carol Shields is...but I just can't stand the thought that a mother's love might not be enough.

The fender is fixed, it cost :mad: $474.00. You can buy a lot of US groceries for that. I should know I can't talk and park a car at the same time.

Speaking of teeth, Marley has to get one out. I am worried because he has never had an anesthetic before. I want to get my dog back. I am procrastinating taking him...he went out and found a bone and bit it and broke a back tooth. He doesn't get bones from us. I hope your tooth is ok Ledom. I have had a cap come of my front tooth twice...very attractive...man, that was a humbling experience.

This is a diet thread so I should write something about that. I had over 10 glasses of water yesterday. I was great all day then in the evening...well, let's not go go there. But Hagen-Daz should be a banned substance.

Have a good day all!

Must be teeth week!! I had problems with my teeth too! Since the weekend, when I ate way too much junk food for the 5 hour ride to North Bay, my teeth got soooo sensitive I could barely eat (geez this may be a good thang!!) I visited my dentist last nite and he put some desensitiser on my teeth, (don't ask what it is, I don't know)...:o
and recommended I use Sensodyne, which I already use anyways, but to keep the Sensodyne on the teeth for 10 minutes every nite before bed, they are doing much better today... Hope everyone elses teeth are doing well too...

Ledom ~ you sure are a busy person these days, hope your visitors appreciate all that you've done

Judi ~ how are you?? Your last paragraph mad me chuckle, specially the Haagen Daz comment. Can you believe I've never tasted that? But I have tasted everything else...:lol:

Hi Aleka you books sound interesting... I haven't read a book in a while now, the last one was an Oprah book, I cannot remember the name, but it was a very dark and sad book, I lent it to a friend, it called something like "Of Sand and ........."

I should talk diet too....since the weekend away it hasn't been very good... but I have been socking away the water, even on the weekend I drank at least 10 glasses/day.... I haven't weighed myself in a few days, I'm scared...
The weather has been so terribly wet, rainy and damp alllllll week I didn't get a chance to go for a walk, last night it was a bit sunny so I went out after my dentist appointment....

Well It's a long weekend here :cool: and I will try and do some decent housework....

My baby turned 14 yesterday.... my goodness in the last 2 months he's turned into a man

Anyways girls .....have a good weekend if I don't see any of you here....

Later...

Lana...:love:...

My GF had a hair appt. w/her niece back in our hometown, in Mass. I went down with her to go shopping for a new outfit for the wedding DH & I have to go to. So much has changed where I grew up. Near the house where I lived there are 2 shopping centers where there used to be a good sized field. I never realized there was that much land to build these on. It was very nice seeing the old neighborhood. Shopping was another matter..needless to say, I HAVE TO LOSE WEIGHT!!!! Nothing looked right...some outfits I looked like a stuffed sausge..very discouraging to say the least!!:(

Have any of you ever heard of getting arthritus in your eye? My FIL was diagnosed with it a few days ago.

ledom~You really do sound busy. I hope you are having a great time with your company.

judi~The Carol Shields books sound very interesting. I will look for them when I go to the book store. I too have a cap on my front tooth. I have been extremely fortunate that it has never fallen off, and I've had it 20+ yrs. (Knock-on-wood;) )

Lana~Glad that you got some relief from your sensitive teeth. It sounds like you are having the exact same type of weather we are having. This is getting very depressing. We did have a nice day yesterday in the 70's.

I hope you all have a great weekend.

Hi! I hope everyone is having fun or just relaxing this long weekend. It is the island's official start of summer, the people who are summer people return and visitors from the mainland come over in droves.

I weighed the same this week. No exercise is the culprit. Food wise it was not bad and water wise it was my best in a long time.

Today I am having my garden weeded so I can plant a few things. Tomorrow I am bottling Chardonnay. Other than that no big plans.

Alice, I too know that "stuffed sausage look". I can sympathize.

Enjoy yourselves this weekend!

You count points on WW, don't you? I was wondering if you use the old 1-2-3 plan, or do you use the new Winning Points plan? There isn't much difference between except for the point values and the number of points you are allowed, is there? Any info. you can send my way will be helpful. Since our shopping fiasco, my GF & I are determined to lose some weight and we figured we would do this together...misery loves company ;) and we thought WW was the best way to do this.

Our long weekend is next weekend when all the summer people return...we have an extra week of peace and quiet:smug:

You won't believe this...but it's snowing out this morning :eek:

Enjoy your long weekend.

Alice, I use the 123 plan. I don't add in exercise points (if I actually do some). I have the booklets from when I joined awhile back but we are going away so much I begrudged the money for the missed meetings and honestly I am not a group meeting type of person. I would order the WW at home package if I was starting again. As it is I just chat with my WW friend about things on the program.

How is the cereal thing going? I have never been a cereal person but this last while for a midmorning snack I have been having Kashi Go Lean with 1/2-1 cup of fruit (Usually frozen blueberries because there has been so much written about their antioxidant effect) with 1/2 cup of 1% milk. In the old system the cereal was 0 points because of the fibre.

Today I made veg. chili with 2 cans of beans, 1 can mushrooms, 2/3 of a big jar of fresh salsa and 1 small v-8 juice. I cooked it for 4 hours on H in the slow cooker and it is under the old system 1 point for a cup I think. Really good and easy.

Snowing...aurgh! that is no good

I try to use all the foods in the PMD plan in WW point counting because they are for "optimum" health.

Alice, I saw pictures of snow in Mass. on our weather news. Freaky, has it melted yet?

My company was delightful. We had a lot of fun with them.

Oh girls, aren't we something? We really want to lose weight and it is so hard. I am trying really hard to be practical about what I can expect out of myself. I am ready to get back with it - it feels so hard this morning because I think I have stretched my stomach out. I certainly have developed and nurtured an appetite for sweets and carbs that seems overwhelming.

My plan of action! I have to get temptation out of the house - the best way to do that is not to bring it into the house so I know I have to be disciplined about that. I need to cook healthy food and have it handy and tempting as well. I think I need to bring some new variety to my diet, now I have some time to try some new recipes so I want to spend time doing that. Somewhere in my mind I want to cut back calories to between 1200 and 1400 for a while. I don't think I can do that right away but I need to get back to normal and then pull back further on cals. Grain products are my weakness and I think I should have less of that than anything else.

Exercise plans. I think I am going lower my weights for a while. I just feel weaker and I need to gradually build back up.

Wish me luck. I am to the point where I want to get serious about this.

judi, I agree that the PMD foods are for optimum health. I don't think this diet would ever let us down, it is just that I let the diet down.

Making some healthy stuff and having it around is helpful. I know if I do that I much less tempted to buy a muffin at the local health store or a scone at Starbucks because I know as I get home I can warm something up and EAT right away. You will do great Ledom. I might make vegetable paprikash today, I haven't made it for awhile.

Yesterday I went thru the old recipe threads here at this site and printed out some new things to try and made another of copy of the old favourites for the RV.

I guess we are lucky this weekend, the weather is amazing. We sat out on the deck this morning with our coffees (and looked at the yard and all the work there is to do).

Today we are bottling wine...and them maybe puttering in the garden. We went for a walk near the lake yesterday. Had a couple of naps and just are enjoying the weekend.

Hope you girls all are doing the same.

It's breezy and chilly, seems more like Oct. than May, but at least it's sunny. I would much rather have this weather than what we had yesterday.

Went to Home Depot this morning to get some Impatients to plant in our planter. Hopefully I can plant them sometime this week, as it may (may being the operative word) get warmer by week's end.

I have to follow a high protein/low carb. diet, because for some reason eating this way lowers my cholesterol. I do have a low-carb. eating plan from Prevention that looks healthy, and I will do that along with WW points. It's going to be tough going at first because I'm not used to keeping track of my food intake. Wish me luck too!

ledom~Yes, our snow has gone, we only got a dusting so it didn't last very long. Once it started raining again the snow melted. Some areas in NH got around 4" :eek: . So we were very fortunate, it didn't seem so at the time though. I'm glad you had a good time with your company.
I wish you luck in your weight loss efforts, I know that once you put your mind to it, you will start to lose. This may help you. Whenever you eat, eat slowly and when you feel just satisfied, not overly stuffed, then stop eating. I did that once and lost about 12 lb. HMMM...I should take my own advice:o

judi~Are you enjoying your long weekend?

Enjoy the rest of the day.

We have been quiet here the last couple of days.

How is everyone doing with their renewed resolve to lose weight? I am getting a start of sorts. I have hiked the last 2 mornings. Since Sunday I have been tapering back on the food. I am hoping for a picture perfect PMD day today. In my hiking I can tell my diet has suffered because I don't feel as strong as I once did. It is a Catch 22, don't eat right and you can't exercise effectively. It is a struggle but I am beginning to regain some control.

D graduated last night. It was very moving for me. In a sense I have her raised now.

One of the things that I love most about hiking is that I can think things out better with all that blood pumping to my brain.

Today I am going to make a lentil dish and a low cal salad dressing. I'll let you know how they turn out.

XOXOXOXOXO