General Diet Plans and Questions - Prevention Millennium Diet #89

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.

I am having computer troubles and have been fooling around on the computer trying to fix things. sigh, I'm not sure if I have or not. I don't think I have been getting my e-mail, I have not been receiving notifications when you guys post and e-mail has been non-existent the last few days. We'll see.

Anyway, have fun with your friend today Alice. I think what your dr. says makes sense. I tend to get in eating ruts, having the same thing over and over. It gets boring too.

So far my journaling has gone well, of course it is only 10 in the morning, but I did get it started.

Hope you all have a good day.

Had a nice lunch yesterday, I did really..really well. I had a buffalo burger, took it out of the bun, and had a garden salad on the side. But then I blew it when I came home. I got home rather late, I was tired, so had takeout for supper. But, today is another day!

ledom~After digesting what the Dr. told me, I got to thinking of what I was eating everyday when I did lose weight, then came to a standstill. I was eating the same breakfast and lunch everyday. HMMM, maybe she did have a point there. I'm going to do things differently this time and see what happens.
Have you gotten your computer in working order yet? I hate it when things go wrong. Our's is doing a lot of "hiccupping" lately.


Hi judi, lana, & shebacat.

Have a great day.

Hi Alice and the rest of the gang,

Yesterday turned out to be my best diet day in a long time. I am out to make this one equally as good. I bought a new diet tool that I am excited about. At WalMart, I found a digital food scale. It is so easy to use and I am planning to put it to good use. It cost about $30, not cheap so I am motivated not to let it sit in the cabinet.

I used it when I made a new recipe last night, I made a great chicken salad from this months issue of Cooking Light. It called for 1 lb. of chicken and I was able to make the recipe exactly with one lb. of chicken and eat the portion size knowing that I was having the amount of cals. the recipe said.

I haven't done any exercise this week, that is coming for sure, but if I can just get my eating regulated I 'll be a happy camper.

Next Tues,Wed,Thurs, I am planning a 3 day kayak camping trip. I will be taking everything I need for 3 days in my boat. The menu for that will be interesting.

Much going on around my house this week, I have repairmen doing minor home repairs, we are having both cars serviced. You know how that kind of thing wreaks havoc on ones personal schedule, but it'll be nice to have these things done.

That's great having a good diet day. It makes you feel as though you really accomplished something. I also had a good diet day. DH & I went out to lunch and I had this awesome salad with grilled chicken, mandarin oranges, & pineapple. I couldn't eat it all, so DH ate his lunch and some of mine, which happens each time we go out to eat. He says that he really likes going out to eat with me...and he doesn't put on weight GRRRRRR!!!!

How is your new scale working out for you? I have a digital scale that I bought at Linens & Things. I dust it off occasionally and use it:^:

Your kayaking trip sounds like a lot of fun. Will you be going alone, or will a friend be going with you, and will you be taking a lot of photos?

I had to have my car serviced last week. It was due for its 10,000 mile checkup. It was an inconvenience to have to sit there, but it's done. I have to renew my drivers license this year, I find that also a "chore" to do.

Take care and enjoy your day.

Congrats on your good diet day Alice. I racked up another good day too - I already feel better and can tell my hands aren't as swollen.

Yes I will have company on my kayak trip. The very best company, my friend who live in the south part of the state and is an interpreter at a state park. Part of her job is to introduce people to kayaking and she leads kayaking tours. She paddles down in the delta swamps with the alligators (says they don't bother her). She is a strong paddler and knows tons about animals, plants and flowers so I always learn from her. I will be taking camera and lots of film. Packing for a kayaking trip is a challenge because there is so little room. This will be the longest one I have done so I am excited about it.

D's car was in the shop yesterday, mine is in the shop today. The workmen come tomorrow. D's new graduation computer came this morning and is in the box and will need some attention. It seems like all at once everything is swarming on me.

Well girls, here is to another good day. Oh and yes I like the scale. I have only used it once so far, but part of journaling is reading labels, measuring, etc. I plan to take all that seriously for now. I have been following the diet strictly in the sense that I have 250 cals., 6 times a day. I have more servings of carbs and less of veggies than recommended (still working on that), but the diet satisfies me and it reminds me that this is the best diet of all and if you just do it you won't be hungry. Not to say you won't want to eat something else, but it won't be because you are starving.

I guess I'm talking to myself this a.m. I am up early to take advantage of cooler temps. and a low humidity day. D and I are going to hike this morning.

I had my third good PMD day in a row yesterday. I am on a roll! When it is going good I wonder how I could let myself slip so. I am hopeful that I will be able to maintain my good eating habits for a long time.

I am going into the big city today to see a couple of art exhibits and maybe even do a little shopping. Hope you have a great day.

ledom, that's wonderful having 3 good PMD days:cool: I know you can keep it up!!! How was the hiking this morning? I got on the scale this morning and I'm down another lb. I've lost 3 altogether. It's been awfully slow, but so far so good.

Hope you have fun in the big city today.

good job with the downward trend. I am not brave enough to weigh these days.

Lana, you have been quiet lately, how are you doing? And judi, what kind of adventures are you having.

Today was a long and tiring day but it was fun. I did get some shopping in and found some great bargains. I bought 2 pair of slacks, a long sweater, and three tops. All except two tops were 60 % off. They will be great for fall, they are from the spring line, but in navy and actually in a more temperate climate could be worn year round I think. Anyway, I like the stuff.

Food went well. It is harder when you are eating out but I managed quite well. Had a grilled chicken salad for lunch and went to an Italian restaurant for supper. I ate exactly 1/2 of what was on my plate. Ravioli with tomato sauce. I am pleased with the days diet.

I'm up late tonight and am just winding down. The handyman comes tomorrow to begin some repair work around the house so I'll be tied up with that tomorrow.

Take care.

It sounds as though your shopping spree was quite productive. Don't you just love it when you get a good bargain?:smug: Your eating went well too..that's fantastic!

It's rather chilly and raw this morning, in the low 50's.:( The weather is getting very depressing. DH & I are planning on going for our walk in a few minutes, so we'll have to bundle up. I can't believe I'll be wearing mittens in June!!

My cousin, who I spend 2 weeks with in the summer, and also travel with, had some handymen come in to clean out her cellar. She said that it was money well spent.

Hello judi and lana I hope you are both doing well.

Enjoy the day girls!

Goodmorning Ledom, Alice and Lana!

Ledom and Alice you girls sound inspiring!

We came home yesterday. Two weeks with the D. I didn't know that 23 year olds could be so opinionated (and/or rude). ItThe experience of traveling together alternated between heaven and hellish at times. I am glad though we took her along. Even though she is offically a young lady I could still see the child in her. D was thrilled to bits with the San Diego zoo and it made me so happy.

When I came home I saw the yard has been growing maniacally (sp?) along without me. So I have some potential exercise there.

MY DH might have a wheat allergy. So I am going to try for a couple of weeks not to give him anything with wheat in it. So keeping that in mind, the PMD and vegetarianism I will be :dizzy:

Have a great day all. It was so nice to come home and find you still faithfully here :cool:

Glad you are home.

Reading back over my last post - I had such high hopes for that handyman. Little did I anticipate handyman ****, he didn't show and hasn't returned my phone call. THIS is why I put these things off so long! Ah well, if he doesn't show it is fine by me, I have another recommendation.

Today I'm taking my D to freshman orientation. She will be registering for the fall semester. Then when we get home I'll be preparing for my 3 day camping trip. My paddling partner will be spending the night here so we can get an early start tomorrow.

The weekend diet did not live up to last week. I am ready to be good again today though. I had an impromptu cookout trying out my new Al Roker Big Bad Book of Barbeque. I grilled pulled pork and made all the fixings that go along with that. It was so good and really seemed only better as leftovers yesterday, but D will have to finish them up while I'm gone - enough is enough.

Alice and Lana - I hope you had a good weekend. I'm not sure I'll be able to check in until the end of the week. You guys have a good week.

I hope everyone enjoyed their weekend. We are now officially into motorcycle week. So far it hasn't been too..too bad here. Unfortunately my Aunt & Uncle live in the thick of things. I don't envy them a bit:eek:

My eating went pretty well the weekend, I did eat things I shouldn't have, but I did so in moderation.

DH & I just got back from our walk and I'm cooling down before I give Miz Lacee her Good Girl Cookie and head for the shower.

judi~It's great to have you back! We missed your posts. I'm glad your trip was a success. Did you bring back a lot of food from Trader Joe's? I'm sure Marley, the seasoned traveler, & Bentley must be happy to be home. How did Bentley do? Was this his first really long trip?

ledom~Sorry you had such a bad experience with your nonexistant handyman. Did you ask him if he was originally from NH:lol:? That's the norm for up here. For the life of us we don't know how they stay in business. At least you have someone else to call. Have a great time on your kayak adventure. I'm still waiting for decent weather to go out in the canoe!!!

Hi lana & shebacat:wave: I hope everything is going well for you both.

Take care and enjoy your Monday!

How is everyone?? Long time no see....I've been lurking, but by the time I finish lurking I'm running late to go somewhere and don't have time to post... But at the moment it's 7AM and I'm waiting for the wash room to take my bath so I thought I would post a little something...

Aleka, moderation on the weekend I think is a key word, I think as long as we do everything in moderation, we have it licked....Our weather here has been terrible too. It was gorgeous Sunday and Monday, but today my new workout partner and I made it back just in time from out walk before the rain started, even my son's end-of-year school trip to a water park has been cancelled... he's disappointed, and with good reason....

Welcome back Judi, it's always great to be back home...You mean to say that at 23 I will stil be arguing with my D... darn I was hoping it would end.... but I guess "I" still argue with my mom and I'm 45....go figure....LOL

Ledom, I count my blessings that my husband is the ultimate handiman... As I can see you are doing well food wise, as everyone else seems to be too...

I've lost 6 lbs in the last 3 weeks so I am really encouraged by this....

Well I have to run... the bath that is....hope to see you all again soon.....have a good week all!

Lana....:love:

Had a great day food wise yesterday. I did get on the scale this morning and I didn't put any weight on over the weekend! I usually gain and lose the same 1 or 2 lbs.!

Lana~Congratulations on the 6 lb. loss!!!! :cool: It was nice hearing from you. We are having the same type of weather you are. Only it's a day later. Our weather is coming from Canada. Can you keep it, PLEASE???!! :lol: We're supposed to have rain today, then showers for the rest of the week. Enough is enough!!! I just hope our weather pattern breaks for the summer.

ledom~Hope you are having a good time on your outing. Can't wait to hear about what you saw.

judi~Are you recouperating from your trip? It's nice to go away, but it's nicer to be home. Have you gotten your yard situation under control?

Take care everyone and enjoy your day!

Lana, way to go on the weight loss!!!

Alice, no alas the yard is still doing its thing, I phoned someone to come weed the beds today and am still trying to get a reg. gardner to straighten up the rest. My DH said he'd do it but I hate to get him because he is so busy and looks so tired when he comes home at night.

Handymen must be the same the world over...my DH and I thought it was only on this island and we are always wondering how they can stay in business, but alas there is more of us then them I think.

Yes, Alice I did my usual grocery haul. Except for the fruit and veg. now everything in my pantry is American...even the dairy, Yoplait has so many more flavours in the US.

Ledom, how did your daughter's orientation go? My D. got accepted into UBC (my alma mater) despite last year's fiasco. She will be going into 2nd year though instead of 3rd. I am trying to step back a bit and not meddle. Tough when you have an only child. I hope you are enjoying your kayak trip and are soaking up the rays.

I started journalling again. I am feeling inspired by you three girls.

It's rather dismal today with rain and it's only supposed to be in the 50's. I am beginning to wonder if we will even have a summer this year. It's getting very depressing:(

I have my weekly luncheon date with a GF and today we will see a movie, The Divine Secrets of the Ya-Ya Sisterhood.

I did very well eating yesterday, sticking to my diet, and I did an exercise video.

Yesterday I went down to check on our cottage. We have an association beach where all the lot owners in our development swim. They have 2 sheds where they can store their beach chairs, floats, etc. Someone spray painted grafitti (sp?) all over one of the sheds w/black paint (the sheds are grey). I was horrified that someone would do such a thing.

judi~How did your journalling go? We have had more than our fair share of "no show" handymen, handymen who don't return calls, or some will show 2-3 months down the road. I only thought it was NH that was like that. That's wonderful that your D was accepted to your alma-mater. You are doing the right thing by not meddling. I can relate to your D, as I too am an only child.

ledom~I hope you are having fun and seeing interesting things on your kayak trip.

lana~Has the rain cleared up yet where you live? If it has we have something to look forward to. I really don't mind the cooler temps, 70's, if only the sun would stay out!

Hi Shebacat.

Enjoy your day girls!

Alice, what happened to the shed is awful. It is hard to believe that some people can be so nasty. :(

You sound like you are doing great. I was ok until I shared a bottle of wine with my cleaning lady, who also is one of my best friends...then all h*ll broke lose...I ate a sandwich before bed and a snickers bar. I still journalled though. I will get back on track today. I really notice how if I have more then a glass of wine I am ready to eat anything. I was just reading an article in "Homemaker's Magazine", (a Canadian one) by a woman who had 1/2 bottle every night then decided to give it up for a month, drinking tea instead and she lost the weight she had been trying to lose for ages. Something to think about.

Sorry to hear about your dismal weather. The weather here is finally perfect.

I had a gardner come and do some work yesterday my garden is starting to look better. My favourite time in the garden is late afternoon and early evening, it is almost magical then. The light is just perfect.

The Ya Ya Sisterhood sounds like such a good movie, my cleaning lady is like that...she has all her friends from high school and university and they meet several times a year. Me, I have managed to alienate everyone I was ever friends with eventually:devil:

Speaking of summer coming late, my lilacs are just flowering and May is supposed to be lilac month, here it is almsot the middle of June.

Hi Ledom! I hope you are having a marvelous time.

Morning Lana and Shebacat:D

It's a beautiful day with abundant sunshine. I will enjoy it as it's to be our last until the middle of next week...they showed the 5 day forecast into Tues.:(

The Ya-Ya Sisterhood was such a good movie. I know the movie critics said that the movie wasn't at all good, but whenever they say that about a movie I always enjoy it. When they rave about a movie, I never like it. :?:

I tried to be good yesterday, I had a steak salad for lunch, but I didn't care for it, so didn't eat all that much. By the time I got home I was STARVING so started eating everything in sight! Today's another day.

judi~From what I have been reading about wine is that there is quite a lot of sugar in it, that spikes your insulin level which makes you hungry, and you start craving for sugary things (at least that's what happens whenever I drink wine). I too don't seem to keep longtime friends. I enjoy my own company, along with Miz Lacee, of course. I guess I'm a loner at heart. I'm glad you are having good weather. Our Lilacs have gone by. The rest of my flowers have an abundancy of leaves on them. I only hope they flower this year.

Have a great day everyone!

Alice, that is interesting about the wine...that is exactly what happens to me too. I am OK if I just drink one glass.

Poor Marley went to the vet today and had nine teeth (and $345.00) removed:( they first thought he would only need one taken out. Lhasa's have teeth problems. They gave him pain killers and antibiotics.

How is the trip going Ledom?

I went to the hairdresser and had my hair cut shorter and had streaks put in, VERY bold ones...I like it a lot. I even had my eyebrows dyed to match my hair (no streaks though)...it was the hairdressers idea.

I bought an ice tea maker awhile back and every day I brew up a pitcher of ice tea. I can't remember but does tea count as part of the water requirement???? I know coffee doesn't.

We are actually having hot weather here, everyone mentions it but no one is complaining after all the grey and rain we get.

Tomorrow I am getting not one but TWO gardeners (they are almost as elusive as handymen) to work in my garden and yard. I am so HAPPY! Hopefully all that will be left for me is to wander around with my snips tidying this and that in the cool of the evening. I will be able to keep it up once the jungle is subdued.

I am with you Alice, usually if the reviewers like the movie...I don't either. I am looking forward to seeing that movie a lot.

You all sound good. Congratulations on your weightloss Lana.

I had a great time. It was a real adventure, we paddled approx. 27 miles and were surrounded by beauty the whole time. Kayaking is such a sensory joy, any direction you look there is something wonderful. Fish, flowers, beautiful clear water, animals. The friend I paddled with is a good paddler - we are well matched in our abilities - and having someone to do it with made it possible. We camped two nights on two different islands. The fact that everything you have to live on is packed in your small boat makes you feel incredibly self-reliant and self-contained. Good for the soul.

But, I am so worried. My male cat hasn't been home. He has been gone two nights and I am afraid something has happened to him.:(

I want to see Ya-Ya too Alice. The reviewer I heard on NPR wasn't entirely negative about it, said it got better as it went along. I feel sure I'll like it.

Now that my paddling trip is over I have work business to attend to. I have to look forward to next semester and will be going down to do some stuff today. Keep your fingers crossed, the handyman told me he would be here today - we'll see.

judi, your hair sounds really cute - wish I could see it.

'til later.

That big bad a$$ cat decided to come home. I am SO :) to see him.;

Hey, welcome home Ledom. The time you described sounds incredible. That is quite an adventure.

Glad the cat is back...men!

Yes, I am newly motivated by my hair to get the rest of me in order.

I am going to keep my fingers crossed for that elusive handyman, Ledom.

Is the weather treating you better Alice? I hope so. This summer has been quite diff. everywhere. How has Lacee been lately?

I pretty much decided I am not going to do the next Ca. trip. It is just so nice here now. Though I am missing the DH already and he won't leave until next week plus I feel like am chickening out too...but he thinks I should stay and enjoy the place here. To kind of alleviate my guilt I bought him two pairs of Chinos from LLBean for Father's Day.

How are you doing Lana, hope you are not too busy.

Have a good 'un everybody!

Went down to Mass. early this morning and just got back a little while ago. The traffic coming wasn't as bad as we thought it would be, it being the end of motorcycle week and all. This is the weekend when bad things usually happen. We are so far away from it all that it's nice.

ledom~Glad you're back and that you had such a good time. Also glad that you cat is back home. It's an awful feeling when they are not where they are supposed to be. You will enjoy Ya-Ya. How did it go with the handyman?

judi~Your hair sounds really nice. How short did you have it cut? Like ledom, I wish I could see it. I have a hair appt. this coming Wed. and I'm going to be blonde again! I do believe that tea along with soda count as a water requirement. Did your gardeners show up? I wish Marley a speedy recovery from having some of his teeth pulled. At the moment, Lacee is in the "dog house". I'm glad you are having warmer weather. We are still in the rainy with cool temps and we are supposed to be like this until the middle of next week, or so they say. :(

Hi Lana & Shebacat.

Hope you all enjoy your weekend.

Well, I had a very low point day with lots of food, I was just careful to pick stuff that was low in fat and high in fibre.

My yard is done! I had two gardners! There is a small bit of weeding in one of the beds and the woman said she would be back next week if I want. It is at a place where I can do it myself now and keep it up. It really made me feel good to look out and see it done.

Lacee is in the dog house...:o oh, no what did she do?

My hair is cut just under my ears and very big and puffy. It was my birthday last week and I was 52...so I needed a little boost.

Ledom did the hanyman show up???

Mr. Marley looks like he is mending. Everyone have a good weekend!

judi, with your hair shorter I bet it's easier to manage. That's a great length. Happy belated birthday:hb: No wonder your gardner came on time...it's a woman;) Lacee went with us on our trip to Mass. yesterday. Since it had been about an hour or so since she hadn't done her duties, I kept asking her if she wanted to go out when we got home. She didn't run to the door like she usually does when I ask her. She squatted on the rug as nice as you please and whizzed!:devil: It wasn't very long before she was back in our good graces. Glad that Marley is recovering. Is he having a hard time with his dog food and/or people food?

Hope you will all have a good eating day!

Hi!

How is everyone!

It has been absolutely terrible here rain, rain, rain...and just pouring cats and dogs...more of the same for tomorrow...argh...I really don't feel like it's been much of a spring, and if the weather man doesn't smarten up well, the summer will just... I dunno ?? what's the word I'm looking for SUCK!!!!:mad: Oh well..... there's got to be something better coming up...

Unlike you gals, I am not good with the gardening at all... and this year with the weather and all, we haven't planted anything in the back yard yet... I just haven't gotten in the mood, maybe when I'm done work on the 25th June I'll get in the mood because I have time on the nice days that are few and far between...
Food wise it's been pretty good... and my partner and I have been exercising up a storm this week, we work very well together... :strong: ...we're both enjoying it...after a lower body work out session one morning this week, we both had such sore butts the next day we had trouble sitting down...

Well girls have a good week end ....

Lana...:love:

Hi all!

Lana, it is hard to get into gardening if the weather is not cooperating. Way to go on your exercising.

Alice, what goes through dog's heads sometimes...Marley has done the very same thing...usually when he is p**ed off about something. He is eating people food and loving it, yesterday he ate almost a whole block of tofu. I guess it must be healthy for dogs too.

How was the weekend Ledom?

Watched DVD's most evenings on the weekend. My DH is taking 3 days off this week before he leaves for Ca. on Thurs. so that is nice. I am going to stay home.

Scale is down two pounds but it is nothing to get excited about it is the same two pounds I have been gaining and losing all spring.

I love it now that summer is here...the light in the evening:D it just puts me in a good mood.

xoxoxoxox