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
08-31-2002, 09:51 PM
Is your hometown busy this weekend Alice? Mine is! We took my mother out for her birthday dinner tonight and had to pass up our first two restaurant choices because of the lines.
Well, I survived my first full week back at work. I ended it feeling really tired. D is home and it is good to have someone bouncing around here. The cats and I were getting lonely. I can see that I am going to have to put myself out a little and find some new friends and/or activities. She is happy to be home too, first week was a rollercoaster for her I think.
Well, hope everyone is well. Check in when you get a chance judi.
aleka
09-01-2002, 12:03 PM
Glad you are enjoying your Labor Day Weekend. It is rather busy around our area. We have these horrible summer neighbors, who we live right behind. This weekend is party central over there. We have to shut our windows at night, so we run our A/C and put a fan on, and that drowns out a lot of the noise. I for one will be extremely happy when everyone goes home tomorrow.:hat:
Tonight we are having friends over for dinner. DH helped me cook most of yesterday afternoon. I made a baked ziti casserole so that I can just stick it in the oven and I can visit. I also made this blueberry icebox pie, something that I've never done before. I saw the recipe in the newspaper and it looked rather interesting. I sort of made a healthier version by using Splenda instead of sugar. I only hope it will taste ok.
That's good that you survived your first week back to work. Hopefully that will be the hardest week you'll have.
That's nice that your D is home for a few days. Will she be able to come home often? Well...a belated(?) Happy Birthday to your mother:hb:
Take care and enjoy the rest of the time with your D.
ledom
09-01-2002, 03:17 PM
I am the type that does a slow burn when I feel that others are invading my space with loud noise. Glad you'll only have to endure a short time longer. At least you can drown out some of the noise and you know come Tuesday those folks will be gone.
You know what? I think I am going to post on that 6 week challenge thread Mrs. Jim has started. Though I am not a BFLer, I think there are many things that are similar to PMD and the idea of a challenge lasting 6 wks. might give me some motivation.
On another note - lurkers, please log on and introduce yourselves and join in if you'd like. You are certainly welcome. Actually I am a lurker on another 3fc thread and I have never felt right about joining in, though I am sure I'd be welcome. I know that the way we muddle along here on this thread can't be too inspirational, but the conversation is sometimes very good I think. We'd love to expand the circle.
aleka
09-02-2002, 10:48 AM
That 6 week challenge would be a good incentive for you to get motivated again. The BFL eating plan is similar to PMD, especially the 5-6 small meals. You go girl!!!!
Dinner went very well last night. Had a good meal, if I do say so myself,:smug: and a very nice visit.
judi, hope you are having a great time in CA.
Enjoy the rest of your holiday, ledom.
ledom
09-02-2002, 12:21 PM
Alice, I'm glad your dinner party went well. I sounded so good - you were smart to get it done so you didn't have to cook while your guests were there. And a hubby who helps - nice!
Not much new here, I am happy for the day off but will spend it paying bills, tidying up, etc. Next week looks like it will be busy with several evening activities, bookclub, I'm teaching a night class, and I hope to join some members of the canoe club for an afternoon paddle.
Yeah, I am going to do the challenge even though I'm not sure what BFL is all about. I guess I'll investigate a little - I need to pump new life into my diet.
aleka
09-03-2002, 12:42 PM
Your schedule looks interesting this week, especially the afternoon paddle. Have fun at your bookclub. Which book will you be discussing? Good luck with your night class.
Went to the Dr. this morning for my yearly. She is starting to wean me off of Premarin, if I do ok she may take me off it altogether. I am not using Prem/Pro. Wish me luck! If I do need something, then she'll recommend something more natural. She said that taking the HRT maybe the reason I'm having such a hard time losing weight, plus she told me that I probably wasn't eating enough:?: So, I'll have to start counting calories just to see how much I am actually eating.
Good luck with the challenge, and keep us posted on your progress.
Have a great day.
ledom
09-04-2002, 07:45 AM
Good luck with your medication change.
Looks like a change of plans with the paddling. The group had to reschedule to Tues., the night I teach, but more are scheduled later in the month for Thursdays so I hope to join them then. I need to get out by myself, it has been too long since I have been in my boat!
This month we read Ricky Bragg's All Over but the Shoutin'. A good book, but not my favorite. I have already started reading next months book. How to Be Good by Nick Hornby - I like it a lot.
I haven't posted on the BFL thread again. It is hard to break in when I am doing something so different, but I still have this 6 wk. goal in mind. Maybe I'll post my goals here.
1. To stick with diet and exercise routine for 6 weeks.
2. To loose 1 dress size.
We'll see how it goes.
aleka
09-04-2002, 01:52 PM
I'm so sorry that you can't go out in your kayak Tues. night. Sometimes you just have to go by yourself just to have time some time alone, not to think about anything, and enjoy the solitude.
I'm glad you are enjoying this current book more than the last one. Sometimes I find you have to be in the mood to read something to really enjoy it.
Please post your progress of your 6 week challenge. I know you can do it. We'll be here to cheer you on:cb: :cp:
Today I have started counting calories just to have an idea of what I do eat in a day. This isn't a typical day either, as I had errands to run this morning and just made a quick lunch. Usually I have a HUGE salad. I seem to have stayed within the same 3-4 lb. range, even with walking 40 min. 4-5 times a week. She also told me that the Premarin may be hindering my weight loss. Hopefully some good will come out of stopping this. Let the mood swings begin!:fr:
Hope you had a good day at work. Enjoy your evening.
ledom
09-05-2002, 02:33 PM
Alice I bet your walking will help with any mood swings you might experience from getting off your meds. Good luck with the transition.
I am not doing too good so far on my 6 week committment, but I am still going to do it. Exercise is pretty good, I have to continually be on myself about food. I think I can, I think I can. I have weighed and REALLY, I think I can.
Went out in the kayak this morning for the first time in at least 3 weeks. It was wonderful as usual. The fall wildflowers are starting to make an appearance and I enjoyed consulting my field guide and taking pictures of them.
Time for lunch, I have to go find something healty. Have a good day.
aleka
09-05-2002, 07:29 PM
It must be very pretty on the water with the fall wildflowers coming. I have noticed in some spots that the leaves are starting to turn color. It seems weird because it's supposed to be near 90 by the weekend and into the beginning of next week.
I did count my calories yesterday, and I was below 1200, and it wasn't a normal day. I think I ate more yesterday than I usually do. Today I had lunch with a friend, and I think I ate my calorie limit at lunch:yikes: Did you find something healthy for lunch?
Exercising is a step in the right direction for your 6 week challenge. I know you can do the food part too. I know you can...I know you can.....
Take care and enjoy the evening.
ledom
09-06-2002, 08:17 AM
Alice, hope you don't mind if I unburden myself just a little this morning. Having D at college is really putting a strain on things. So far, she isn't happy, when D isn't happy, I'm not happy. I am not sure how to help her out. She is an only child, having trouble adjusting to being away from home. She and her roomate get along fine. Therein may lie a problem, unless her roomie can go eat with her she stays in her room and she they are so dependent on each other I don't see them making new friends. OR, she comes and finds me. There is the other problem, I miss her being at home and am thrown off my own schedule by having her at my workplace. If you remember she is attending the same place I teach. At least twice a week she comes by to have lunch with me, left to my own devices I am in a routine of having a decent lunch at my desk and getting some work done. With her joining me we go out and not only my diet but my budget is suffering and my concentration at work is compromised. At the same time I don't have the heart to say no when I miss her in the evening and I know she is having a hard time. Sigh. This is going to take some ironing out. Hopefully she will start making some friends, honestly I don't seeing her make the effort though. That's it.
Wow Alice, only 1200 calories a day. That isn't much! I wish I could say the same. The last couple days I have just not been able to get control. I guess I have to hang up on that 6 week challenge until I get my head straight. I am feeling pretty miserable right now. Not eating right certainly brings me down both emotionally and physically. Not sure why it is so hard to do things right when it makes me feel so much better.
judi, how are you doing and where are you? Isn't about time for you to come home?
aleka
09-06-2002, 08:45 AM
I don't mind you unburdening yourself at all. Maybe your D is uncomfortable right now being where most everyone is a stranger to her. She probably is very unsure of herself at this point. It will probably take people to approach her before she will make new friends. It's great she has you there to visit. If you usually sit at your desk to eat lunch, maybe you could bring something healthful from home to share with your D instead of eating out. Eventually, she'll start making new friends, once she gets to know people. I can relate to your D, as I am an only child and was very attatched to home, and not very comfortable meeting new people. Situations always find a way of working themselves out. Hang in there!
Actually, I don't have that big of an appetite...surprisingly, so I don't know why I'm overweight. All my life my thin friends could eat me under the table. Whenever I've told my Dr. what I eat. I can tell by the way she looks at me that she doesn't believe me.
Hi judi, are you on your way home yet?
Enjoy your day, ledom.
ledom
09-06-2002, 09:08 AM
I know you are right about D and her situation. Thanks for your words of wisdom, I needed to say what I was feeling and have someone hear me. The idea of bringing food for both of us is a good one, I had thought of that but haven't acted on it. Next week I'll give that a shot. It is so weird parenting, you love your kids so desperately and at the same time you want them to leave you for their own good and leave you alone so you can have your own identity. As you can probably tell, D isn't the only one feeling conflicted at the moment.
Nutrition and weight are such mysterious issues. Have you always had a weight problem? I have! I weighed almost 10 lbs. when I was born. My natural weight is about 185 - where my body wants to be. When I was young I thought that was horrific and began dieting. Now I think I'd look pretty fabulous at 185. When I was younger if I had understood about exercise, being a firm 185....well hindsight is 20/20. Anyway, that just isn't fair that you don't eat much and still have problems with weight. I weigh too much because I eat too much, though age and an abused metabolism have taken their toll.
Anyway, have you ever considered visiting with a nutritionist? After lurking on the BFL thread a little bit I am amazed at what those girls are eating and how they eat. I can't quite embrace that, but they certainly seem to get results. Sometimes I think it would be so nice just to turn it over to someone else. Until I hit the jackpot that isn't about to happen. But isn't it fun to daydream about someone preparing your food in correct portions, running you through a workout program, counseling you on the perfect diet for you. Ah well.
After posting earlier I did get out and walk and I think I might even throw in a video before showering. If I can keep exercising I don't feel as if I am a total failure.
aleka
09-06-2002, 11:56 AM
I am glad I could be of help. Not being a parent myself, sometimes I don't know if I am saying the right thing or not. But, having been an only child, I am an expert on that subject!
Yes, I have been overweight just about my whole life. I weighed a little over 6 lb. when I was born, and I refer that as my "skinny" days. :D I am 5'2" and in high school I weighed between 140 & 150, always dieting when I hit 150. I have yo-yo dieted for a good many years, and I actually think my metabolism is all out of whack, plus my age is a hinderance also. I would love to be back at 140, and toned. DH keeps telling me that my body is where it wants to be. Who knows, maybe he's right. Right now I am between 163 and 165 lb.
You know, I've been looking at the BFL thread, and I think they are able to eat that way because they are doing strengthing exercises, and they say that muscle burns a lot of calories.
I have thought of going to a nutritionist, but could not justify the expense. I do a lot of reading on the subject....now, if only I would put by knowledge to practice. Have you seen the book, Business Plan for the Body by Jim Karas? He has been on Good Morning America a lot because he is the person who got Diane Sawyer into shape. He really has sound advice. If you go into www.abcnews.com and click onto Good Morning America you could probably find his diet & exercise program.
I didn't get my walk in today, for some reason I just didn't feel like it. I did clean the house though.
You take care.
ledom
09-07-2002, 10:13 AM
Alice, you're husband sounds so supportive and sweet. What we weigh is only one indicator of how healthy we are. Do you do any strength training? I can't tell it helps me lose weight, but it does make me feel more comfortable with my weight when I have some semblance of toning. I actually enjoy it too. I don't lift heavy weights.
D is home for the weekend and we have lots planned for today. I think she is starting to get so busy that pretty soon she isn't going to have time to think about not being home during the week. I mentioned to her that next week I was going to bring her lunch along with mine on the day we meet and she said "Good - I don't like eating out in town." :^: If only I had known.
Anyway, we are rocking along here. Hope you have a wonderful weekend.
aleka
09-07-2002, 04:20 PM
I hope that you have a really good time with your D this weekend.
That's good that she is starting to get busy at school. These first few weeks will be hard on the both of you, more so for you because you have to get used to the change, then when your D is unhappy, you too are unhappy. That's great your D will be happy eating something for lunch that you will bring from home.
Yes, my DH is very supportive, and he is sweet (thankfully, he won't see this!):sssh: No, I don't lift weights. Every week I tell myself I should start strength training exercises, but somehow never do. I do have a Richard Simmons toning cord and video that I should do. I can see how you would feel more comfortable as you are toning, I have toned a little from walking and I find my posture is straighter and I have a general wellbeing.
Enjoy the rest of the weekend.
ledom
09-09-2002, 09:14 AM
Hope you guys had a good weekend! judi, you home yet?!?!?
Ours went very well, maybe we are starting to settle into a routine. I feel more in control of my food issues than I have in a while. I would say I have had 4 good days in a row - just really applying some willpower to break some of the bad habits I had been falling in to. Mainly, eating at night. Last night when I was dying for some ice cream I went back to my old trick of having a cup of fat free hot chocolate at 50 cals. Somehow, a cup of h.c. and a cold diet coke at the same time satisfies my sweet craving. May not be the healthiest thing, but it is the low calest thing!
Mon. and Tues. will be hectic. Up at 5 this morning, but I am using the extra time to review for my classes. Will at least walk tonight and maybe a video too. This semester Mon. and Tues. are killers, the rest of the week evens out.
Have a good day. Oh yeah, that feeling of well being from strength training. I experience that too, it also helps me to heft my kayak on top of the car. I don't think you have to do a lot of weight to make make a big difference in how you look and feel.
aleka
09-09-2002, 10:13 AM
Glad things are starting to settle down for you. Speaking of hot chocolate and diet coke. I have found this sugar free syrup, called Davinci (not sure of the spelling). I bought the chocolate flavor. I pour some club soda in glass, add some of the chocolate syrup and some skim milk. It is good. I bought some off the internet and I have 5 or 6 bottles of different flavors coming. One is a caramel, which I'm dying to try it in oatmeal when the weather gets cooler.
If you like to eat at night, how about some sugar free pudding or sugar free jello? They both are fairly low in calories. The pudding usually satisfies my sweet tooth.
Hope you got your walk in. We did our's early this morning, as the heat and humidity have returned for a few days. This does not feel like Sept. It's supposed to be in the 90's today and tomorrow.
Take care and have a great day.
judi
09-09-2002, 12:00 PM
Hi gals!! So nice to read the thread and see you two are still faithfully hanging in there.
I came home last night. We were gone for two weeks and will be going again for another two weeks in TWO weeks. I miss my computer but I love going in the new RV coach.
Alice, I take "Alesse" it is a synthetic harmone that is a birth control pill. It has worked wonders for me. I used to have INSANE PMS. I also don't like the thought of taking Premarin but my gyn says just keep taking the "Alesse". What did your doctor decide is best??
Hey, how is Lacee?
Ledom, you miss your D eh? Poor mom! Mine was such a handful I was ecstatic when she left home...she is a DARLING now though. She had her first week at my old Alma Mater and loved it.
We stayed overnight in Eugene. We went to mass at St. Thomas More Church on the Univ. of Oregon campus. It was just wonderful!!! What a nice place and what a nice campus!
OOOOhhh! I am so happy to be at home:dizzy: Though the travelling is much easier now than it was in the 5th wheel.
It is really cold and rainy and fall here. It was still hot in sunny Ca.
I went through severe ebay withdrawl without a computer.
Weight...eh, same old...same old...not eating much but not exercising much either!
ledom
09-09-2002, 09:48 PM
SOOOOO good to have you home judi!:cloud9: I'm glad you had fun and that you like your new RV.
Well our weather is low 90's with mid 80's coming for the weekend. The humidity isn't too bad, but we really need a rain. Everyone here is ready for fall.
I did come home and do a really good walk. I added a couple more streets to my route tonight so I feel pretty good about the day.
That syrup sounds like just the ticket Alice. Do they not sell it in the grocery stores? I'll have to keep an eye out for it.
judi, I think D and I are making it ok - it seems like each week (and this is the third) it gets a little easier. I have had a few lonely moments but my biggest worries are when she gets homesick or overwhelmed by it all. Then I go into a tailspin, but that happened when she was at home too. Glad to hear your D is enjoying her new situation.
Hope you guys have a nice evening and a good day tomorrow.
aleka
09-10-2002, 12:13 PM
judi, so glad you are back and had a great trip. It's nice to have something like an RV that you enjoy. Do you think you & your DH will eventually start to RV full time? A lot of people do it and love it. Does Marley enjoy all the traveling too? I bet he's happy to be home again. Lacee is doing fine...still a little:devil: My MD did mention possibly putting me on synthetic hormones, but didn't give me any names. It is still hot and humid here, but it's supposed to drop some 20 deg. by tomorrow. Yesterday broke all sorts of records around the state. It was about 97 in our neck of the woods, and today is supposed to be about the same. Our leaves are starting to turn and it seems weird to have summer heat with the leaves turning.
ledom, some people have found the Davinci syrup in Target, and some in WalMart. Wherever it is sold it appears to be where they sell coffee. If you have any health food or whole food grocery stores, you may also find it there. Be careful, they have sugar free and some made with sugar. I found some recently at a local Home Goods Store, and I was practically doing cartwheels in the store, but when I got home I found that it wasn't sugar free.:censored: We desperately need the rain too. We were hoping that this subtropical depression would come our way, just for the rain, but it looks as though it may stay to the south of us. We'll see.
Take care and have a great day.
judi
09-10-2002, 11:07 PM
Wow! You girls are getting the hot weather...wish I could send you some of our cloud cover and rain, it was around the 60's today. Very fall.
Marley IS glad to be home. He isn't much of a traveller. He is always happy when we stop.
Things seemed to be more harried here than usual, maybe it is because we have been away for so long there seems so much to catch up on.
Nothing new diet wise.
Have a good rest of the evening all!
ledom
09-11-2002, 08:34 AM
Just a quick note this a.m. I am so busy. Food is good, no time to exercise though. I think tomorrow I'll be able to manage though. I'm going to look for that syrup Alice. judi, enjoy being home and don't work too hard.
aleka
09-12-2002, 07:58 AM
It has finally cooled down. We had a 20 deg. drop in temp. from morning to late afternoon. We also had very high winds. I thought we were going to lose our power quite a few times. I was driving on the highway and it got a little hairy there for awhile, with the wind buffeting the car.
Had a lunch and movie date with a GF. ledom, we saw "My Big Fat Greek Wedding". It was so funny, both of us enjoyed it very much. After you raved so much about it I thought it worth seeing. So...thank you!
Same old...same old...here on the diet front too. This GF that I have a weekly lunch and shopping/movie date with, and I have the same amt. of weight to lose. We talk about dieting most of the time, but we don't seem to do anything about it.:^:
judi, glad that Marley is happy to be home. How is he doing? Have you heard anything about the French Bull Dog?
Have a great day!
ledom
09-12-2002, 08:14 AM
Alice I'm glad you enjoyed the movie. I love movies that make me laugh out loud. I especially love that this movie was made for very little money by Hollywood standards and is doing so well. A great success story!
I came home after teaching my last class of the week and went out in my kayak. I really did not want to watch TV yesterday at all - I took a candle out to this beautiful little cove and lit it just as the moon was rising as my tribute to the memory of last year. It felt right for me.
Today I start hanging the faculty show at the gallery - it is hard physical work that I always enjoy. I take a bunch of CD's and block everything else out when I hang a show. Though my back is getting a little old of the job, I love that part of what I do at work.
Hey, slowly but surely I am having some positive results. I am back to my 6, 250 cal. meals a day. The scale is budging a little bit. I have more carbs and fewer vegetables than I should but I eat what I want and at 250 cals. a meal you have to eat good food or you can't manage.
This weekend the state canoe club organization has it's big rendezvous at one of the area lakes so I will participate in a couple of their activities. Next week I am going to show slides of my photographs to the Women's Turkey Hunters Federation group. That should be interesting!!! I can hardly imagine what this audience will be like, but I bet it will be a friendly one.
So, I am very busy again. Now I'm glad I rested during the summer because I'm calling on those rest reserves now.
Hope all is well with you judi, are you getting things squared away at home?
judi
09-13-2002, 12:42 AM
You girls sound like you are doing INTERESTING things. I am cleaning out a cedar chest and sorting memorobilia (sp.) in my storage room. It is slow but kind of fun. I have stuff from every event in life and other people's too.
Glad you have a little break in the weather Alice. No, haven't heard anything about the French bulldog. I saw the Bentley today, he was beside himself to see me...he was SOOO happy. Boston's have so such much enthusiasm!!! My DH said Marley spent all day sleeping on my bed when I was uptown and didn't even come down to sit with him. He was miffed.
Can you send us some pics of the faculty show Ledom?? Or give us a site to go to for a peek at what you are up to.
Well, I have been bit by a new bug...doll collecting...(I rarely even played with dolls as a kid...maybe it is time for me to be a grandma). Nun dolls mostly...take a look at the "Blessings" doll site. That is what I want for Christmas...a doll from there. It is never to early to start dropping hints and so I started today:^: Yeah, I know...no shame:o Actually in our family we all hint pretty heavily about what we want from each other, except for my more honorable DH...my D and I are just shameless.
Did a lot of walking the last two days and just in that short time I have so much more energy. The cooler weather for me is so much better. I am just not used to the temps you girls get.
How is your D doing Ledom? Does she come home on weekends?
aleka
09-13-2002, 12:06 PM
We are having such delightful weather it's in the 70's. They say we may see some rain by Sun., and I've got my fingers crossed that we get some.:rain:
Have either one of you ever heard of a fruit called "Pluot"? We saw it at the grocery store and bought some. They are delicious. We think they are a cross between a plum and ? The skin has the texture of a plum, and the colors we got were green, and the deep redish purple of a plum. We also have been eating "white" peaches and nectarines. The inside is white instead of that peach color. They also are good.
judi, doll collecting is a very nice hobby to have there are so many to choose from. I have read that Nun dolls are very popular. How is Bentley doing with his warts? Have they been removed yet? Lacee turns inside out when she sees her "grandparents" too, and my cousin. Good for you getting your walks in. Isn't it wonderful walking in cooler weather it's so invigorating. Now that we don't have any cars on our street I've been taking Lacee for short jaunts a little way up our street. She is soooo bad on a leash. :hyper:
ledom, what a nice way to commemorate the events of last year. Yes, I agree with you about it feeling right. I also did not watch TV I didn't want to re-live the events of last year. What kind of a faculty show are you doing? Yes, please let us know of a site we could go into to see what you are doing. That's great you are doing so well with your food.
I hope you enjoy your Friday.
judi
09-13-2002, 07:32 PM
Alice, I have tried them...last trip to Ca. they are a cross between a plum and apricot. I liked them! Very refreshing!! It was the first time I ever saw them. We don't get them up here.
Bentley's warts are gone but he isn't thriving. He has too many food allergies. Next week he is coming here for a few days and I will put him on a "eating" regime. The kids are to busy and I feel it is kind of hit and miss with him so the gramma is going to take over for a bit. It took some real arguing on my part too because they will miss him. I plan to cook him mashed veg., with eggs and cheese etc. He has meat and wheat allergies and for a dog that isn't good at all since that is what most dog food contains, plus corn which they can't digest anyway.
I will keep my fingers cross that you will get rain.
This weekend I go for a course on "air brakes" in BC you need a certificate if you are going to operate something with airbrakes (like our RV). I am NOT looking forward to it at all...I am so mechanically uninclined. It takes TWO days too. I would much rather do something else. SO keep your fingers crossed that I will pass the test or I will feel like such a dope.
Yes, the doll thing is fun especially when combined with the fun of watching and bidding. Take a look at the site and tell me what you think of the dolls.