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.
go to prevention.com and put diet into the search engine and it will take you to the diet in another click or two
the website gives more details on the diet
ledom
08-10-2002, 06:36 PM
thought I'd get another thread started though I don't have much to report.
Diet and exercise are going well except I did have lunch out with D today. I will try to compensate with a light evening meal. I did crunches and leg lifts for my exercise today. I am looking forward to cooler days so that I can do some outdoor cardio in the form of hiking. I miss that.
aleka
08-11-2002, 12:08 PM
Nothing new here except it's getting hot and steamy again...it's supposed to be in the 90's and humid the rest of the week. DH has a NASCAR race on this afternoon, so I'm heading down to the lake. Another of my cousins (he's the brother of the cousin I spend 2 weeks with) has been up on vacation with his family, and they are heading home today..so want to say good-bye and wish them a healthful winter.
Diet and exercise going ok. DH & I are up to walking 40 min. instead of 30. We're slowly getting there. I didn't lose any weight this week, but I'm trying to take my own advice to eat healthy, exercise, and think of weight loss as an extra bonus, plus not to weigh myself so much!
Hope you had a good lunch with your D.
Take care and enjoy the rest of your weekend.:dancer:
ledom
08-11-2002, 12:14 PM
Hey Alice,
I'm on my way to the lake too. My friends have rented a cabin for the week and I going out for the day. Hope you enjoy your day. Sounds like diet/exercise routine is going well. My lb. a day dropped off dramatically with me even gaining 1/2 lb., but you're right - we just have to keep fighting the good fight. If we maintain our good habits, good is sure to come from it. I did my video this a.m.
judi
08-11-2002, 11:54 PM
Hi girls! Sounds like there is an awful lot of lake "going" going on. I got home this afternoon...I will save the scale until tomorrow. We had a nice trip and are home for two weeks.
Weather here this week is supposed to be in the high 70's and a bit cloudy. That is ok. The garden looks like mostly Astilbes, daisies and Black Eyed Susans. Still haven't had a chance to walk through it yet. Maybe tomorrow.
I did walk every day though when we were on the trip. It was hot going.
aleka
08-12-2002, 07:37 AM
judi, it's nice to have you back.:cb: :cp: :dancer: I hope that you humans and the doggies had a good time! Your weather sounds lovely, and your garden beautiful.
ledom, I hope that you had a good time with your friends at the lake yesterday. I actually got in swimming twice...which is a record for me. My cousin and his family left last night..so we got to say our good-byes. Summer is going by too..too fast.
DH & I are off for our walk early..it's supposted to be in the 90's again and humid. Dieting went well yesterday, but took the day off from exercising.
Take care and have a great day. :flow2:
ledom
08-12-2002, 10:44 AM
it is so good to have you home! Glad you had fun and good for you and your walking.
I got LOTS of exercise yesterday - I did my tape and I paddled about 3 hrs. But, I also had beer and let the diet go out the window. Boy, I am still suffering too. Was it worth it? It felt like it at the time, but a sleepless miserable night makes it feel less so. I think in 2 weeks my stomach has shrunk and it hurt to overeat. Well, back with it today.
aleka
08-13-2002, 11:29 AM
ledom, sometimes you have to do something non dieting. As long as the beer tasted good going down, to me it would be worth it. On Sun. I had 2 beers myself. I was down to the lake most of the day, and it was hard work trying to find a shady spot with my chair as the sun was making its way west.:stress:
judi, hope you are unwinding from your trip. How did the scale go? So far I haven't lost an ounce, I've been bouncing back and forth with the same 2 lb.:mad: :(
It's going to be another 90+ deg. day so I'll be heading on down to the lake later on. Take care and enjoy the day.:cb: :dancer:
ledom
08-13-2002, 11:33 AM
How are you guys doing today?
Yesterday was really busy, I went to work in the morning and had another little trip out of town in the afternoon. It was really hard to eat the right food, but I didn't have a lot of food so I felt as if I were heading back in the right direction. Today I am home so I hope to eat salad and fruit and veggies all day. After a prolonged spell of just not caring. I now seem to care a lot! I just, for once and for all, would like to get to a good size. I mind being overweight!
Well, it is such a struggle. D who is little and petite has gained a few summer pounds and all I can say to her is don't let it (your figure) get away from you because once it does it is so hard to get back. If only I had kept things in control when I was younger and it was easier!
judi
08-13-2002, 12:03 PM
:( Same one pound gaining and losing for the last year. I think I am going to focus on losing 20 pounds and not think beyond that for now. I know I have to lose at least a 100 but 20 pounds will make my new clothes fit a lot better...so I am just going to think on that.
I am getting worried too because I don't want to wreck my health. I come from pretty hardy but undisciplined stock too...everyone has good health but ruins it through bad habits.
I have cut my wine drinking down to about 2-3 glasses a week instead of the 2 glasses in the evening. I don't seem to enjoy it as much anymore. Well, I am not going to lament that fact.
Yesterday I found the joy of bidding on ebay:^: That is fun! Anyone buy stuff from there?
I have a nice stack of books to read too since I have come home.
I hope the weather is treating you girls kindly. It is quite pleasant here in the high 70's. I have a Bristol Fairy rose and it is doing really well this year, climbing on the garden fence and all!
So true about the figure Ledom! My regret exactly!!
ledom
08-14-2002, 05:16 PM
Hey, what's everyone up to today. I am hosting bookclub at my house tonight to make up for last month. Sigh, can't believe I have had to get ready for this TWICE this summer, but at least I'm not sick as a dog today! Too many goodies in my house now. So far I have resisted, just get me through tonight! Hopefully I can send leftovers home with someone. Yesterday was good, I was back in control. I am seeing a little improvement both on the scale and in my toning. Just enough that I can tell, I'm sure no one else can, but it does help keep me motivated.
aleka
08-14-2002, 05:55 PM
It's in the mid 90's and humid. They are talking about poor air quality. They don't see any relief in sight. We've spent the afternoon down to the lake.
ledom, that's great you are doing go well. I've been doing well in the exercise dept. DH & I got in another 40 min. walk this morning. Last night I was dying for some fried clams, and that's what I had. I'm sure that undid everything good I did for myself. But...they were good!!!:T Have fun with your bookclub.
judi, that's a good idea to focus on losing 20 lb. at a time instead of focusing on the whole amount. When you do lose the 20 lb. treat yourself to something nice like a new outfit, or do something to pamper yourself. I have found that whenever I drink beer or wine every day, or even once a week after awhile I don't enjoy it at all. I have to be away from it for a good length of time before I enjoy it again. DH buys stuff from e-bay quite often. My one and only item I bought was a diet package.
I hope you enjoyed your day today.
judi
08-15-2002, 01:14 PM
Well, I am happy and much more motivated by little weight loss. Congrats on the good work you are doing Ledom. Send the goodies home with some first (but go in the kitchen and scarf down a bunch first:s: ...nah, just kidding...that is what I would do:^: ...well, maybe I wouldn't I could suprise myself) Seriously, send them away with someone. If I bake anything I make sure the DH has a couple of servings in the evening and pack the rest into his lunch. I made a Marionberry bread pudding and did that myself...I only had one of those small Ziploc bowls for a serving.
Alice, I am sorry to hear that it is so hot there! You poor girl! How is Lacee coping? Yesterday the first leaves fell here.
Well, I have to go and do something around the place. Have a good one!
ledom
08-15-2002, 01:45 PM
judi, Way to go girl!!! I am so pleased for you. I think I have done pretty decent damage control (though I did avoid the scale this a.m., I'll give myself a day or two). I had some goodies yesterday but did send plates of food home with my guests. Then a ravenous horde of teenages hit the house after bookclub and finished off the rest. My house is clean and I have 3 days of leisure ahead of me, I am taking my final rest days here before I head back to work next week. D and I will be heading to Memphis on Sun., 'til then I am reading, napping, exercising, that's it!
aleka
08-15-2002, 04:01 PM
judi, congratulations on your weight loss!!! Those 3 lb. are a good incentive. I'm sooooo happy for you!:jig: :cb: :cp: :dancer:
I saw in the paper that it was hotter in NH than FL. It got to 101 deg. in Boston. We were "cool" at 95. They say no relief in sight until Mon. Lacee is doing very well...our A/C's are cranking so she's staying cool. When she's outside to do her duties, and do some sniffing, she starts panting in no time. It's weird, since it's so hot, some of our leaves are turning, and we noticed a few leaves on the ground also. Fall is just around the corner, and I for one can't wait!
ledom, I'm glad that you were able to get rid of the food from your bookclub meeting. That was great timing for the teenagers to arrive and finish the food off. Enjoy your leisure time before you have to go back to work. There is a couple who vacation here from AL. He's a prof. at the state college, I believe, and they left this morning, as he has to go back within the next couple of weeks too.
Take care and enjoy the rest of your day!
judi
08-18-2002, 06:36 PM
Hi! I have been busy doing stuff because we are going on a TWO week trip to Ca. on Friday. I am trying to leave the house in a good condition too.
Thanks for the good wishes on the little weight loss. I am trying the wait 20 min. thing as much as I can.
Alice, the leaves are changing here too! It is so strange because it seems early and the weather has been about low eighties. I love fall but I am not looking forward to see summer go. Lacee will be glad for fall, eh?
Ledom, I made your mexican chilaquile. I make it quite a bit, I like it a lot. How do you pronounce "chilaquile".
Hope you both are enjoying the Sunday!
aleka
08-19-2002, 08:07 AM
It's Monday and a relief from the muggies!! AAHHHH!:cp:
I got on the scale Fri., and was pleasantly surprised that I'm down 3 lbs.
ledom, hope you and your D are having a great time.
judi, the other morning we were sitting on our porch having coffee, when the leaves on our Birch Tree started raining down. We think that all the heat and drought conditions caused it to happen. It almost looks like we should start raking!:eek:
DH & I are off for our walk, and as usual, sans Lacee:s:
Take care and enjoy your day!
judi
08-21-2002, 02:31 AM
Down three pounds! Good for you!
I have been pretty good too this week:angel: So I am hoping I will have another little loss. That waiting 20 min. before eating when I get a craving is working...I timed it, the craving is gone in usually five min. even real intense ones.
Are you having a good time Ledom? Hope so!
We are going to Ca. on friday. I always look forward to our trips to the beautiful U.S. of A.!!
It is starting to cool off here. I bought some super sale (75% off) summer clothes. I think I will still be able to wear them in Ca. and we will be there 2 weeks this time.
Nothing much new here. Just trying to be GOOD.
aleka
08-21-2002, 09:10 AM
The heat & humidity have finally broken. It was rather chilly on our walk this morning. I would rather that than what we have been having.
I can't believe that Labor Day is fast approaching. My GF & I have a couple more outings. Today we are having lunch and seeing a summer production of Annie.
judi, that's a fantastic savings on your summer clothes. You will be able to wear them in CA. That's a good idea waiting 20 min. when you get a craving. Sometimes I'll get something to drink (non alcoholic ):flow2: and that satisfies my craving. I have been meaning to ask you if you have tried one of Boca's pizzas? DH & I have, and they are really good:T Around here they carry the pepperoni and supreme. If we don't "talk" again before you leave for CA, please have a safe trip and a fantastically good time!
Will Marley be going with you? Have you heard anything more about the French Bull Dog?
Hi ledom :wave: hope you & D are enjoying yourselves.
Take care and have a good day.
ledom
08-21-2002, 09:20 AM
You both sound so good. The inspiration I need because I have been on the "vacation diet" for the last 3 days. I am looking forward to being home and being good today!
Alice, I know where your hot weather went - it came to visit me! But glad things have cooled down for you. By next Mon. we are supposed to have some cooler temps.
AAAIIIIEEE!! I go back to work tomorrow. As a matter of fact I just woke up from a dream in which I was supposed to be working and I forgot to do my job. Not a good dream and my subconcious is telling me to get myself together. Also, packing D to deliver her to her dorm on Sunday. Most of her friends left last weekend and now her best gf is calling and telling how miserable she is and how she hates it and how homesick she is. These kids don't know how wonderful it will really be once they get past the first few days.
Well, I'm only half awake here, but wanted to say hi. judi, I hope you'll be able to post from the road.
aleka
08-22-2002, 08:25 AM
ledom, I'm glad that I could send some hot weather your way:hot: Actually, the only thing that left was the humidity. It was in the high 80's yesterday. I don't know when it's supposed to be cooler. Probably the day my cousin comes up for his vacation on Sun.:D I hope that you have a good first day at work today. Don't you just hate those type of dreams?
Hey judi, hope you will have a good day. You must be busy packing. Hope to hear from you while you're away.
enjoy your day!
ledom
08-23-2002, 07:35 AM
Hey judi, today's Friday. Have a good trip, we'll miss you.
Alice, sounds like you are getting a real taste of southern weather up north. We are just happy to be in mid to low 90's. Though we'll be happier still when things really cool off.
I am doing fairly well with diet and exercise, I'm up early this morning to do my video and will start it any minute now. It just takes a cup of coffee and sitting around a bit to get me going.
It's kind of no-man's land around here as D packs to leave for dorm life. We are both a little clingy right now and other than work I am spending a lot of time with her. It'll be good to finally be to drop off day so we can get past the anticipation and settle into our new phase.
Hopefully part of that new phase will include a lot of self-discipline on my part. I certainly won't have anyone to blame for not eating exactly right as I sometimes do now when I just must join D in her treats.
Til later - have a good day.
aleka
08-23-2002, 08:18 AM
I had a horrible week diet wise. I was pleasantly surprised that I only gained 1 of the 2 lbs. I lost last week. I was sure I gained all 3! I think the walking helped.
ledom, I'll be thinking of you this weekend dropping your D off at college. It's going to be quite an adjustment for both of you. We had some much needed rain overnight, it wasn't much, but every little bit helps. We are now having our normal Aug. temps, in the 70's. Now I know what living in the South is like in the summer:flame: :hot: I hope you get cooler temps really soon. You're like me, I need some coffee and sitting at the 'puter before I can go walking, which my DH is here waiting for me.
Hey judi, I guess you're on you way to CA now. BYE:wave:, and welcome to the US of A!
Hope you will have a great weekend. A GF & I are off to a craft fair on Sat. to the town where I used to live. Every year they block off the main street where people set up their wares. This is an upscale craft fair, where things are so expensive you really can't buy very much, but's it's nice to look.
Enjoy the day.
ledom
08-24-2002, 10:51 AM
Alice, I guess judi has left us for the time being. How are you doing?
As much as I wasn't looking forward to going back to work, it has been nice to be back and to see my friends and some of the students that are starting to trickle in. I do get a lot of positive energy at my job.
I have been doing good with my exercise and pretty good with food as well. On Monday when D is finally settled away from home I am hoping to pick up some really good habits, I think I'll be able to concentrate better and focus more on one thing.
Hey, I have gone to the theatre twice this week to see the same movie. After seeing it myself I had to take D to see it. My Big Fat Greek Wedding is SO good. It is funny and will make you laugh out loud. Both times I saw it the theatre was packed and the crowd was roaring with laughter. Also along those lines I have been reading a book that makes me think of you Alice. Though you don't live in Vermont where this story takes place, I relate all the New England states in my mind. The name of it is Water Witches. It is a bit of a serious book about the environment, but at the same time it is entertaining enough to hold ones interest.
Hope you have a great weekend. Lots for me to do today. I'm attending a wedding and a dinner party. My potluck dish is only half made and I need to get busy.
aleka
08-24-2002, 03:34 PM
That movie sounds like a riot. I would love to see it sometime. I'm glad you enjoyed it.
My cousin, who I spend 2 weeks with in July, came up for the day and we went to a craft fair. She thought it well worth the drive up and back, so she'd like to do it again next year.
Vermont is very picturesque, more so than NH, I think. I don't know why, maybe because there seems to be more quaint villages instead of strip malls. That book sounds interesting. I will look for it.
Good for you for you exercising and food choices this past week. :cp: This wasn't a very good week for me foodwise.
That's nice you are happy being back to work after the summer. I'm sure it must feel good being back to your routine and seeing familiar faces again.
Have a great time at the wedding and dinner party. Also, enjoy the rest of your weekend.
ledom
08-27-2002, 07:46 AM
How are you doing?
The weekend was very hectic. Sunday afternoon after delivering D to her dorm all I could think of was coming home and sleeping. Last night, however, I started feeling lonely for her. This truly is a life transition. She seems to be doing great, a little overwhelmed but excited at being there.
I didn't work out yesterday, just felt I needed the sleep more. Will be doing my video this morning though. My diet was good yesterday. Sun. I did that last fattening meal thing that we sometimes do when we tell ourselves we are about to change our life and lose weight once and for all. Am I cynical or what? Still, I have plans and am ever optimistic so I don't think it is cynicism really.
Glad you enjoyed your crafts fair. I used to go to those a lot and even had a booth in one for a couple of years a long time ago. It has been a long time since I have been to a good one though. The one you go to sounds great.
I am working 12 to 6 today so I plan to get a lot done at home this morning. Talk to you soon.
aleka
08-27-2002, 10:44 AM
It's going to take some time before you get used to your D not being there. How often can she come home?
I also tend to pig out before I start a diet, sort of like it's going to be my last meal!:cbg:
What did you sell at the craft fairs you used to do? A GF used to make stuffed dolls and bunnies that she sold at craft fairs. I used to help her out whenever she did fairs nearby in the summer. It was fun. This fair was great, but it's the same people year after year, selling the same things. I have noticed that the crowds are a bit smaller each year.
I will not be posting for a few days. We are having computer problems. DH has to take the tower to a local computer shop to see what is wrong with it. One guy said that it might be a chip that's overheating, but another guy he talked to at the same place, said it sounds like the hard drive is going:yikes:
Take care.
aleka
08-28-2002, 06:48 AM
I hope things went well for you yesterday.
In case this is my last post for the week, I just wanted to wish you a safe and happy Labor Day Weekend. Will you be doing anything special? It gets rather crowded around here, so we'll be staying pretty close to home. We've invited our friends, who are also our only year-round neighbors down for dinner on Sun. as a little celebration because the summer people will be leaving and we'll be getting our peace and quiet back!:hat: :flow2: I enjoy seeing people around May/June, but I've had it come Labor Day. :tired: :headache:
Have a hair appt. this morning to get a badly needed trim.
Take care and enjoy the rest of the week.
ledom
08-28-2002, 07:11 AM
Have fun with your neighbors. I hear what you are saying about summer tourists. Another reason to enjoy fall!
Yesterday went just fine - we are through registering the latecomers now and classes start today. I find myself very busy as I was very lazy during the summer. Ah well, getting first through the first couple week will pass fast enough and then things will settle into a routine I imagine.
I did something interesting yesterday. When I got home I did a yoga/pilates type tape, it lasted about 20 minutes. I believe I'll try to start doing some sort of stretching each afternoon. I also did my video yesterday morning. Even if I am not thinner, working out makes me feel thinner. I think it is because I am aware of my muscles and my strength, even if they don't show.
Well, I hope your computer isn't in the shop too long. Post when you get it back. It'll be lonely here at 3fc with you and judi gone.
"Chocolate is a Vegetable
Chocolate is derived from cocoa beans.
Bean = vegetable.
Sugar is derived from either sugar cane or sugar BEETS.
Both of them are plants, in the vegetable category.
Thus, chocolate is a vegetable.
To go one step further, chocolate candy bars also contain milk,
which is dairy. So candy bars are a health food.
Chocolate-covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want.
Remember: “STRESSED” spelled backward is “DESSERTS”
aleka
08-30-2002, 06:43 AM
The computer is up and running again. They fixed the tower in 1 day, it was the hard drive. I was on the 'puter yesterday morning when the moniter died. :censored: :censored: DH brought the moniter down to the computer shop and came home with a brand spankin' new one. Hopefully we can get through the day without something else happening to it:^:
I've been reading that yoga/pilates are excellent for you. You will look really toned if you keep it up. From what I hear, losing inches is better. Did you feel sore the next day? I do have some yoga tapes, and one year for Christmas DH bought me a mat and some yoga equipment, but I just never think to use them. When the cooler weather comes and I can't get outside to walk, popping in a yoga tape would be a good idea.
It must be a nice change for you being busy after a quiet summer. Everything will settle down eventually. How is your D settling in at her dorm?
HMMMM, I like that idea of chocolate being a vegetable. :T