General Diet Plans and Questions - Prevention Millennium Diet #90

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.

lana, I'm impressed with you exercise experience. I am so glad you met a good exercise buddy. Sounds like it is a real motivator for you.

I may have figured out what happened to my cat when he disappeared. He was in the back yard this weekend and climbed a very short tree and then got stuck and couldn't get down. I have never seen him climb a tree before, so putting two and two together..... And he has been very cowed since getting stuck in the backyard. He doesn't want to go outside again. Silly thing.

I have been so frustrated with myself, just unable to turn back to my good PMD habits for longer than a couple days at a time in a really long time. Last night I was invited to a dinner party and, though I went, I really didn't want to and mostly because I just feel so miserable with myself. When I am not taking good care of myself I get like that.

I don't want to say too much about what I'm gonna do, I want to take some action though. I hauled the scale up to my bathroom last night from the basement where it has been relegated for the last few months. Then I didn't really want to weigh this a.m. because I did that, tomorrow I'm starting on a diet so I am eating whatever I want tonight. But it is where I can't ignore it for much longer. I did weigh last week and I have gained about 12 lbs. :?:

Back to the drawing board as they say.

The sun is shining and DH & I just got back from our walk.

Lana~Your exercising puts me to shame. It's nice having an exercise partner to keep each other motivated. I hope that your weather has gotten better. We've been having the same type of weather as you. Since it's been so cold and wet I'm wondering what if any of my flowers will bloom this year.

ledom~Your poor kitty! It must have been very frightening for him being stuck in the tree. He'll probably be over his fright soon and start meowing to be let outside. It seems like we are in the same boat dietwise. I can't seem to commit to something for more than a few days. I get so frustrated at times, as I really want to lose this weight, but I'm at a loss as to what to do. I have pulled out the Prevention lo-carb diet plan book to read it through and maybe follow that. The receipes look delish.

judi~Sometimes I wonder what goes through an animal's mind also. They really are comical at times.

Take care and enjoy the day.

Hi! It seems some of us are in the same place. I no longer eat off the diet now the problem is portion control of the proper stuff...come on ....1/2 cup rice or pasta:mad: I guess I have been eating so much for so long that it seems impossible, though I do watch my skinny husband and he automatically leaves stuff on his plate no matter how good it is.

Exercise has been a bit better now that summer is here.

I decided to go with my DH on the Ca. trip after all.:^: I feel better about this place now that the yard is in order so I can leave for a week or so without worrying about it. I have a gardener coming today and that will be it for the month.

Ledom, did that handyman ever show up?

Hi girls!

Judi ~ you have one of those skinny DH'S also?? Aren't they aggravating...:dizzy: Mine will refuse chips or junk food at a party...Then everyone says "No wonder he's so slim!" Arghhh!! Portion control is very difficult, Judi, I agree... I'm not into junk food, but give me a some good brown rice or whole wheat pasta, and I can go overboard on that just as easily...

Aleka ~ It's been pouring here since lat Thursday.... I mean just down pours so bad you could barely see accross the street... Today, Tuesday, well it's just cloudy so far... Tomorrow is supposed to go up to 26C, and no rain, and I hope so because my kids school is having a BBQ for year end...

Ledom ~ Cats are so funny, I love our fat ole cat Chloe, everyone laughs at her tho...she has a small head, big body, small tail...but a lovely disposition...eventho MY disposition was less than lovely this morning when she woke me us at 4:30... I was getting up in 20 minutes, but she would not stop scratching my son's bedroom door, she scratches HIS door, in order to get OUR attention... I certainly don't want the can to disturbe his sleep, he has school after all..oh well!!

Well I must get going ... I took the day off today and tomorrow for the BBQ at school, and today I want to go shopping for a new sofa....a sofabed really so that our D can have a sleep over without having to haul out mattresses and everything else to sleep on....

Have a good day girls..

Lana....:love:

DH & I just got back from our walk. I'm cooling down now before I hit the shower.

DH & I have a wedding to go to this coming Sat. I have a dressy white tank top and a dressy white gauzy blouse that goes over the tank top. I plan on wearing this with black pants. I don't know much about wedding etiquette these days. I was wondering if it was still a faux pas to wear white at a wedding, or doesn't it matter? I really need help with this.

judi~When will you be leaving for CA? I can take 1/2 cup of rice and load up with veggies. When it comes to pasta I measure 1 cup. I believe the 1 cup for pasta is the portion size in the WW points book. I have read articles on how thin people eat, and stopping when they are full is one of the things they do. Another is they don't deny themselves anything so that they are satisfied with a smaller portion because they know they can have it anytime. It was a very enlightening article and it gave one something to think about!

ledom~How is your kitty doing? Is he over his fright yet? How was your eating yesterday? Mine went ok, but I think I had way too many carbs. Today hopefully will be better.

Shebacat~Haven't heard from you in awhile. I hope everything is going well with you.

Lana~I hope you are experiencing this delightful weather that we are!

Take care and have a great day!

I guess we were posting about the same time! Sorry you are still having lousy weather. Have a great time at the BBQ and sofa shopping!

Alice, I think your outfit sounds pretty. I think (my uneducated opinion) that some of those old rules have gone by the wayside. I guess it depends on your region and the wedding that you are attending, but if that is what I felt comfortable in that is what I would wear.

The handymen DID come. They did an adequate job, charged too much, so I guess they are typical. I wasn't home when they finished, do you think they had a problem picking up the phone then and finding out what my schedule was? Anyway, next time I'll call someone else, the experience just left a bad taste in my mouth.

Lana, I wish I could share some of my weather with you. We could use a spot of rain and cooler temps, we could just kind of average the two I bet we'd both be happy.

judi, I know DH be happy to have you along on the trip to CA.

All is well here, I have been busy. Working some and I have been out kayaking some too.

Lana, sounds like Chloe has your family trained. We have a cat that does that too with D's bedroom door at night. We have learned to leave it open a crack because if we don't, one of us will be wakened until she either gets into that room or out of that room.

Ricky Martin finally went out yesterday after 3 days in the house. I think he spent all day in the peach tree in the backyard. When I called he jumped out, he's like a moth to flame, now he knows he can climb a tree that is where he wants to be. I guess it's ok if he only climbs short trees or figures out how to climb down.

Your outfit sounds lovely Alice...tres chic:cool:

Ledom: I never let people do work unless I am there to keep an eye on things. We found this out the hard (& expensive) way when we were building our house 8 years ago.

I planted some flowers and had a little work out in the garden. It felt good.

I am looking forward to going now on the trip. It is because the yard is in order and all so I don't feel so guilty leaving. Plus, I won't worry about the DH if I can keep an eye on him. He won't eat often (to me that is unthinkable and unbelievable:?: , how can anyone forget to eat:?: :?: beats me!)

I bought some new clothes...I am a pretty well dressed 3X! It is my biggest wardrobe size:^:

I filled out adoption papers for a French Bulldog if one ever turns up and needs to be rescued. Marley is so playful now, his teeth must have been bothering him.

Lana, did you get your new sofa?

Ricky Martin sounds like he is getting quite daring.

Finally...decent weather!!! Yesterday morning I had a hair appt. I'm BLONDE again!!! It really is very uplifting. I also had my semi-annual dental checkup yesterday morning. The cutest thing happened while I was waiting for my appt. Since it was so warm, the office had their outside door wide open. Well, I noticed some chipmunks in the yard and no sooner had I wondered if any of them ever ventured in, when one came running through the open door and was running around looking for a way out, which it eventually did. Thank goodness it didn't come near me, as you girls would've heard me scream!:eek: I love watching them, but at a distance;)

judi~Forget to eat??? What's that????:lol: That's great you'll be going with DH on his trip. Don't forget to bring back some goodies from Trader Joe's. Speaking of which, DH & I made a trip to a Trader Joe's down in Mass. We came back with these fantastic low-carb candybars. They have several different flavors, and each and everyone were delicious! :T I hope you get your French Bulldog soon. They are so cute. To me, there is something very special about a rescued animal. Even though we bought Shamrock at a pet store, I always felt as though we had rescued her. Lacee on the otherhand was spoiled from the time she was born.

ledom~That's great you've been doing some kayaking. It must be so peaceful out on the water. Thank you for your advice about the outfit. That's what I'm going to wear. That's a shame your handyman was such a disappointment. We have run into that problem ourselves a time or two. Is there someone who you trust that you could ask for a reliable handyman? Glad that Ricky Martin is back to climbing trees again!

I'm off a bit later for my weekly lunch and shopping date with a friend. This has been a great, getting to know each other all over again.

Take care and have a good day.

Well, I did my tape this a.m. I am so glad that I actually did it and it made me feel better.

I made something interesting to eat as well. It is a chickpea and red pepper salad. I roasted the peppers and added to the chickpeas along with some capers, garlic, parlsey, red wine vinegar, salt, and olive oil. It is marinating now, but the sample I tasted was yummy.

Ricky Martin is acting so strange. Today I can't even push him out the door. He runs right back inside. This poor cat has been traumitized is some way. He is also being very affectionate. A big mystery, though I do think he must have been stuck in a tree for a couple of days.

I have an event to get dressed for tomorrow night. I found a great dress at the local TJ Maxx for $30 that is really cute. I think we talked about TJMaxx here before. It is my favorite place to shop, sometimes I get such good bargains. I bought a $150 Lamarthe bag for $25 on the same day I got the dress. Sometimes you just hit the best stuff.

judi, I'd like to see your new clothes. I bet you look great. I have been on a bit of a shopping binge lately. Love to shop!

It has been about 6 wks. since I got my hair cut short and I think I need to have it trimmed, it isn't laying right anymore. One of the things that having style hair requires I guess. Hearing about your new dos makes me think about taking care of mine.

Have a good day everyone.

Alice, I bet your hair is beautiful!

Ledom, you got your hair cut? I must have missed that. How short? Yes, after two months my hair grew quite a lot and was starting to look droopy. The hairdresser said a good cut was most important, for layers about every six weeks, root touch up about every six weeks and streaks about 2-3 months. That is the schedule I am going to follow. People say to me that my short hair must be easier to take care of then long hair...nothing could be further from the truth, short hair is a lot more work. I have a spent a small fortune on hair products and I can have bad hair days now. With my long hair it was just the "same" hair day. Though I don't regret it one bit because I like it a lot.

I am getting ready for the trip. We are leaving this afternoon.

I hope to get out into the garden and plant some gypsophilia today before I go.

Talk to you all from the road!

ledom~Your salad sounds delish. That's great you doing a workout tape. It's amazing how good you feel after a workout. Poor Ricky Martin. Do you think that he could have been frightened by some wild animal or a predatory bird chasing him? It happens in our area quite a lot. I love getting bargains like that! I bet you'll look smashing in your new dress. I went shopping yesterday and one of the stores, Bon-Ton was having this huge sale, plus a 20% off coupon. I bought a summer pocketbook marked $24.00, and ended up paying around $10.00 for it, and I did some Christmas shopping there to boot!

judi~Have a great trip. Isn't it the truth that long hair is much easier to take care of? When mine was very long all I had to do was wash it and go, of course I was in my 20's & 30's and could get away with it:s: I usually have a trim every 5 weeks, and highlighted every 5-6 months.

DH & I are off to Mass. sometime later this morning to deliver some parts. While down there, we're going to a market called Bread & Circus, which is an organic...whole foods... market.

Take care and enjoy the weekend.

Did you get some good stuff at the health food store Alice?

I am slowly getting back some good habits this week. I have worked out 3 days in a row to a video. I kayaked 2 hrs. yesterday. I am being easy on myself, using lighter weights, not pushing, just getting myself in the habit of moving again.

Also, my mother's garden is coming in and she has given me squash, eggplant, greenbeans and cucumbers. I plan to take good advantage of the abundance of fresh vegetables now. My favorite cookbook, Vegetarian Cooking for Everyone is out on the counter again. Her recipes are so good, she uses a lot of olive oil in her cooking which sometimes puts me off. I have about decided not to worry over that so much and see how it goes. Eating a lot of veggies w/ some o.o. can't be that bad and the oil makes it so much more flavorful. Sometimes I think by cutting back too much on that I become disatisfied with the food and eat more to compensate. We'll see how it goes. The chickpea and red pepper salad has been a huge find. It is good plain, it is good on top of a green salad, and it is good with whole wheat pasta. I'll be making it again for sure.

I am ready to get serious again. One thing, in summer I just feel like I have to have ice cream. I have been buying some lo-cal popsicles to take care of that urge. I just have a problem with portion control but I will keep working on that.

Guess I am due a haircut. Just hate taking the time to go to the beauty shop - oh well I guess I'll do it soon. You girls sound like you have great hair styles. I am glad I got my hair cut, but agree that it is lots more trouble. I am a wash and go kind of gal. I have discovered the joys of bedhead hair products, they seem to work well for styling.

We went to a wedding last night. We didn't get home until midnight. Slept in this morning, and now the whole day is screwed up. I think a nap is in order later this afternoon:yawn:

ledom, We did get a few things at the whole foods grocery store. We got some nice big juicy blueberries:T , whole wheat tortillas, and nitrate free bacon. That's great you've decided to get serious again. Your mother's garden sounds bountiful. From what I've been reading, olive oil is very good for you. Maybe you can cut the amount of olive oil in half if you aren't comfortable using the amount they tell you to. Have you made an appt. for your hair cut? I had the stylist who does my hair give me a fancy "do" for the wedding. Talk about HELMET HAIR!!! I was so glad to wash all the goo out of it this morning.

Hello judi and Lana.

Take care and enjoy the rest of your weekend.

How is everyone?

From reading all the posts everyone is very well...

I'm good too, I've had a very busy week....

Son's grade 8 graduation was on Tuesday.... he was so handsome...:) We were so proud of him...He got honours in math, science, geography, theater arts... now I hope he can keep it up in HS... He's a quiet kid, like his dad, like I've mentionned before, so I really hope he will hook up with some good friends...

Then the BBQ for the school was a hit, but we either make 10,000 too many hot-dogs (a bit of exageration here) or we run out!! and this year we ran out!! I ran to the store to get some more of course... But all in all, it was great fun...

AND it has been HOT for the last few days....:D
Finally!!! It was actually very hot and muggy today, but I loved it.... I managed to go to the gym at 7AM today and I biked for 7 miles.... that's not very far but I made it count I went very fast and hard....

This year finally I got myself an ergonomically correct seat for women, whoa, what a difference... No more sore, well you know?

I finish school Thursday... and Friday I will go sofa shopping again with DH this time, I'll let him give an opinion....;) maybe....:)

Ledom ~ OO is excellent for your health, just put slightly less than what the recipe asks for and enjoy all those great veggies, what a beautiful garden your mother must have......Lucky you!

I have very short hair, and I love it... specially in the summer... just gel and go... no drying nothing....from start to finish takes me less than 30 mins... and that's when I take my time... and 20 mins when I rush...

Judi ~ do you ever have the song "On the road again..." in your head since you travel so much... :lol:

Well girls enjoy the week, and talk to you all later....

Lana....:love:

Lana, I am glad the weather finally turned around for you. Just in time for summer, huh?

It is starting to get steamy down here in the south. Time for me to start hanging out in my darkroom which is in the basement and is a naturally cool spot.

You are right, my mother has an amazing garden and I am very lucky to reap the benefits of her hard work. I am determined to cook everything she sends my way this summer. It can get out of control at times, but I like to share it back with her after it is prepared. I cooked all yesterday morning and even D lapped up her veggies. I made green beans and eggplant baked with tomatoes and feta cheese. To make it more appealing to D I also stewed potatoes and made cornbread. I also made another chickpea salad. My cooking is done for the week!

Another Monday morning and I have promised myself a good week. I feel my @$$ spreading and that is NOT a good feeling. I will be concentrating on self-discipline this week. Not making excuses to eat one more popsicle, or have just this one thing because.....well there are always so many excuses, I just plan not to play that game with myself this week.

Glad the wedding went well Alice. I am just like you about wanting to get "goo" out of my hair. Can't stand a heavy duty "style". No, I haven't made my appointment yet, I'll put it off until it's just awful probably. Just my way, a trip to the hairdressers is not my favorite thing.

Hope everyone has a good week - Lana, enjoy summer vacation from work! It is the best thing about working in education. Well, ONE of the best things anyway! Also, congratulation to your son for all his hard work. I know you are proud of him.

It is such a pleasant day no humidity, and in the low 80's.

DH & I went out for lunch this afternoon. Had a fantastic salad. Romaine lettuce, mandarin orange slices, sliced strawberries, blueberries, pineapple chunks, chopped pecans, with Fat Free Poppy Seed Salad Dressing. The restaurant we go to has this salad in the summertime.

Lana~I'm glad you are finally getting some hot weather. Congratulations to your son on all his honors. That's terriffic! You must be very proud of him. I hope you enjoy your time off this summer, it's a good time to relax with a good book if you can. Have fun sofa shopping.

ledom~I heard about this book, 8 Minutes A Day on TV this morning, and went out and bought the book. It's series of strength training exercises that you do for 8 min. every day. I thought that this is doable. I have to sit down and read it through. Supposedly you can lose weight in 4 weeks. I know you can keep your resolve for self disciplining.

Hi judi, hope you are having a good time on your trip.

Take care and enjoy the rest of your Monday.

That salad sounds fantastic. If I lived there I would order that a lot I think.

Yesterday went very well for me. Good diet and exercise, going for another day like that today. I am starting to feel the effects of extra vegetables in my diet, more energy and sense of well-being.

I believe strength training is so good. It makes me feel better than almost anthing and it is true - a little can go a long way. You don't have to lift the heaviest weights, or spend a huge amount of time at it to notice the benefits of it. Good luck with your new book.

I have been enjoying my time at home so much. I have about 3 projects going and kind of drift from one to the other as I go through my day. Yardwork, cleaning the garage, and darkroom work. I wish for an endless summer! Actually next week may be a lot different. Poor D is getting her wisdom teeth out a week from today - I am so dreading it for her. I will have to be close to home and in nurse mode for about 3 days and she needs to take it easy for a week. After that we want to take a couple of short trips. The summer will be gone before we know it. She'll be attending "my" university in the fall so we will have the same schedule. She moves into the the dorm on August 25.

OOOOH, Wisdom teeth. I don't envy your D at all. I had mine out in my mid-20's and DH called me "chipmunk cheeks". I did like the pain killers they gave me though.

At least you won't be bored doing a variety of tasks. This afternoon DH & I are going to open up our cottage so that we can start using it again. Tomorrow the plumber is supposed to come to put the water in. It won't be too long before I'll be spending the 2 weeks with my cousin. Where are you planning to go on your short trips?

I read that book last night, and I think we'll start on Mon. of next week. You do take 1 day off and we'd like that day to be Sun.

Glad that your eating is going well. I blew it last night. Today is another day. So far my eating has gone well. Had cottage cheese & blueberries for breakfast. It is really staying with me too!

Take care.

Alice,

How it the cabin cleaning coming along? I ENVY you a cabin on the lake. Have you gotten the canoe out? You are going to have so much fun.

Not much to report here, just the same old same old. I am really enjoying my flower beds and have also been reading some good books. I guess I am gearing up for the next couple of weeks. D's surgery and a week after that I have bookclub at my house. I am trying to spruce things up a bit. I have my food (yes food is a big part of book club) ready. Those tamales I made on Memorial Day are coming out of the freezer. I am going to make salsa and guacamole with chips and a simple dessert to go with.

Lana, are you settling in to summer vacation? Judi, how is the road treating you?

Everyone have a great weekend!

We are having such a fantastic weather this weekend and we've spent them down to the lake. It's busy..busy down there. Quite a few people are around. Summer is here!

ledom, it seems you have everything in order for your book club meeting. What book will you be discussing? It's nice to have everything prepared beforehand so that there isn't any last minute running around to do. What books have you been reading? I have started a Murder She Wrote book. I really love those books as they are very easy reading. I hope you had a good weekend.

Hi lana, I hope you are enjoying your time off. Are you getting this great weather we are having?

Hi judi, I hope that you are having a good time on your trip.

Take care and enjoy the rest of your weekend.

Hi Ladies! Nice to read your posts:)

I am in Eugene Oregon...we are buying a new RV. We were in a nasty RV fire (electrical) last week. We are all safe...thank God...the DH, Moi and the Marley. All is gone ... even the bathroom scale!

It was our 25th wedding ann. on June 28th so we went to La Jolla and stayed at the Marriott. According to their scale I have lost 65 lbs in a week...Yeah, right I WISH!!!! I think I must have lost something because all my underwear is hanging...maybe 3 or 4.

Anyhoo we are on out way home tonight and should be there by tomorrow night. We are looking at disel pushers instead of a 5th wheel this time and hope to have it in time for next month's trip.

Talk to you soon when everything gets back to normal:cool:

judi!!! A fire sounds very scary. What happened? I bet you are glad that you ended up going with DH, that would be a hard thing to experience alone. Congratulations on your anniversary! I can't tell you how much I wish I was where you are right now, the person I'd most like to see lives there. It is just too far away from here to visit casually. Is it a neat place?

Alice, I am so glad you are enjoying the lake. You must feel as if you are on vacation even though you are close to home.

I hate to say I have not read this months books - I have read next months
:p . This month is Joan Didion's "White Albumn", written way back in the early 70's, I still have a week to find a copy though. I read Sommerset Maughm's Cakes and Ale last week, some say it is his best read and I enjoyed it a lot. I also read a light summer novel, I forget the name but it was a lot of fun.

Went for an early morning kayak trip this a.m.

judi~OMG the fire must have been very frightening!! I'm glad that everyone is ok! Honestly, you didn't have to go to such extremes just to get rid of the bathroom scale:D It's good that you went on this trip with your DH. Happy Belated 25th Anniv.

ledom~How was your kayak trip this morning? I bet it was awfully peaceful. DH & I went for our walk about 7:00am before the heat & humidity started. Hopefully I'll wake up early again tomorrow so we can go again.

Just came back from the lake. My GF that I was reconnected with last year came up for the afternoon. She used to come up in the summers we were best friends. Had a nice relaxing afternoon of swimming and sunning ourselves.

Take care and enjoy the rest of the evening.

It sounds like you are all are enjoying summer.

I am glad to be home. We have narrowed down our RV choice to an Alpha...it is a disel pusher (bus type thing). The best is the 7ft. ceiling for my DH who is 6 ft. 5 in.

Alice, speaking of scales...I thought I lost:?: but I gained 4 pounds:o !!! So I am just going to focus on point counting and exercise and try to stay away from the scale for a month! I have NEVER done that long....

Eugene is very nice Ledom...it is a university town and has a lot of good restaurants and many vegetarian ones. What about this special person????:s: Do tell:devil:

Lana, it sounds like you are busy!

I have a guest for a few days AND my D's dog. I am especially looking forward to the visit from the latter...both are coming tonight.

Happy July 4th all American friends!

Hope you are having a good 4th Alice. Rest of you guys too, but I guess it is just another day in Canada. Our 4th is very low key. D had her wisdom teeth out yesterday. She is doing great, but is in bed and taking pain pills every 4 hrs. No complications and I think the worst is probably over.

judi, the "special friend" is the one that got away. Still a great friend that I talk to often, but SO far away.

Looks like the thread has gotten way to long for you Lana. I'll start a new one. See you at PMD #91.

Before starting 91 on a negative note I just have to say I have been so out of it lately. I have done very little for the last 2 weeks. Certainly not diet or exercise, but not much else either. I am in a real slump. I have got to rev my engine, it is like I have lost all forward momentum and need to get something going to prime my well again. I hate when I get like this, I chalk it up to summer malaise. I don't think I'm depressed, but I am being very very lazy.