This will be the next to last PMD thread due to the fact that the posters here have moved on to different plans but just can't bear to be so close to thread #100 and not post it. SO, this is a good diet which I began around Jan. 2000 and lost about 40 lbs. on.We, however, have found that keeping things fresh keeps us interested and motivated. So if you are new to this thread and wonder why we're all doing something different, that is why.
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
aleka
10-28-2002, 07:18 AM
I've been battling a cold for a few days. Yesterday I felt like I had been run over by a truck, but I feel somewhat better today. Needless to say, I have not been exercising. Tomorrow is my weigh in day, so I'll see how good or bad I did last week.
I'm trying to get used to the time change. It usually takes me a week or so. I honestly wish the powers that be would leave the time alone. :soap:
judi, have you found a name for your kitty? I forgot...there is a solo guitarist I love to listen to...his name is Estaban.
Have a good Monday.
ledom
10-28-2002, 08:30 AM
Alice, I'm sorry to hear you still have your cold. Give yourself time to get well.
I'm with you on the time change - what is the purpose?!?
I had a good weekend, got a good long kayak trip in yesterday. Our leaf color is starting to peak.
Just finished my UB workout - it was hard this morning.
Have a good day.
aleka
10-29-2002, 11:07 AM
Today was my weigh in day. I'm down another lb. I was surprised because I haven't really had the energy to exercise, and I've been scoffing down cough drops, which I'm sure have quite a lot of calories. They do have sugar free ones, but I couldn't find any flavor that I liked.
I envy you still being able to go out in your kayak. I bet it was a beautiful trip with all the color. Did you take any photos? Hope your workout was easier for you today.
Have a good day.
ledom
10-30-2002, 12:21 AM
a late post from me today. It has been a long day, I teach my night class on Tues. I got up early and went to Little Rock early this morning on an errand so I am glad to be home and ready for bed.
You are doing great on WW. Seems you have a nice steady loss record going.
I think I am losing about a lb. a week as well. We just have to keep on keeping on and (in my case) maybe I'll get there in a couple of years:?: . Better late than never.
I wanted to tell you about a couple things I have been eating that I really have developed a taste for. As I mentioned, protein is a part of every meal and it must be lean protein. Cottage cheese is a big BFL favorite. One meal I like a lot is a baked sweet potato w/ cottage cheese, splenda, vanilla and cinnamon. The other is brown rice with the same cottage cheese and toppings, it tastes like rice pudding. Anyway for what it is worth, healthy, hearty comfort food in a combination I would never have thought of but really enjoy. I have also switched from sweet-n-low to splenda. It is supposed to be healthier.
How are you feeling? Hope your cold is better.
Judi - check in when you can.
aleka
10-30-2002, 07:32 AM
That's great you also are losing a lb. a week. But, whereas you are also bodybuilding, you will be slimmer, even though you might not have lost a lot of weight, you'll look like you have.
That cottage cheese with sweet potatoes & rice sounds great. It's funny, I had a sweet potato last night with my supper. When you eat the sweet potato w/cottage cheese, or the rice mixture, is that all you eat? HMMM, that would be a great lunch for me sometime. I've been using Splenda for a long time, I have even baked with it. DH & I also drink diet soda with Splenda, that has no caffiene it it, called Waist Watcher. Their Vanilla Creme and Black Cherry are our favorites. :T
Yesterday, marked my 6th week in WW (time really flies:angel: ).
On your 6th visit you receive a booklet titled "The Right Mix". You take a little quiz on what types of foods stay with you longer, whether you need to be following a higher carb, higher protein, or just in the middle. I was just in the middle, where to feel satisfied have to have protein, carb., and fat with my meal. As I thought about it, that is true. Then you have another little quiz to take as to what type of carbs you need to eat. Thankfully, I fell in the healthy carb category. Even if I didn't I wasn't going to change the type of carbs I eat.
I am feeling better. Sunday I felt like I'd been run over by a truck, but today it feels more like bicycle:dizzy: Thank you for asking.
Yesterday afternoon DH & I put the stakes in the road so that he & our neighbor know where the ditch is when they plow. It's getting to be that season!
Take care and enjoy your day.
ledom
10-30-2002, 07:44 AM
Yes that is all I eat. But remember I am eating every 3 hrs. - 6 meals a day. The diet is a palm size of protein (though cottage cheese works to about a 1 cup serving) and a fist size of carbohydrate at every meal and adding non starch vegetable to at least 2 meals. I have to say that I am never hungry on this diet. It is weird the crazy cravings one can get - knowing free day is ahead is a comfort. This week I am just dying to eat some candy corn. Shhh! don't tell! No really, it is what free day is for - to take care of those crazy cravings; though seasoned BFlers are a bit more discreet and "mature" in their free day choices I believe. Since I am a beginner I figure I can indulge in some crappy treats w/o guilt, no actually I think it is the really serious body builders that begin limiting free day to free meal. I ain't ready for that yet!:p
Lower body workout is done for the day - I feel like a big part of my day is already over when I get that behind me.
aleka
10-30-2002, 08:55 AM
I forgot to ask how much splenda, vanilla, and cinnamon do you use with both the sweet potato & rice? :o Thanks.
ledom
10-30-2002, 09:13 AM
Sweet Potato: 1 pkt. splenda on potato, then I add the cottage cheese and sprinkle another splenda on top of that, a couple shakes of cinammon and 1/2 cap vanilla.
I do the brown rice the same way actually 2 splendas, shake or two of cinammon and 1/2 cap of vanilla. One of my friends brought me a huge bottle of real vanilla back from Mexico a couple of years ago. It is so good.
Both: I enjoy just smushing it all up before I eat it.
aleka
10-31-2002, 08:13 AM
Thank you for posting the amt. of splenda, cinnamon, & vanilla you use. I'm dying to try them both. On WW I'm allowed 8 oz. of sweet potato and I'll have to look up the cottage cheese. It sounds like a really nice lunch for me. If you have anymore goodies like that please give me the recipe. Thanks.
It sounds like you are really liking this diet, ledom. How does it compare to PMD? Somewhere down the road you will exchange your free day to a free meal. But, in the meantime enjoy to the fullest your free day. I also have to have a "free day" where I don't count points and sort of eat what I shouldn't at one of my meals:sssh:
Do you get many trick or treaters? The area in which we live is not very favorable for kids to come to the house, since we really do live in the boonies. So, I don't have to buy any candy.
Hi judi! Hope you are having a good time. Please post when you can we miss hearing from you.
Enjoy your day.
ledom
10-31-2002, 08:56 AM
Alice, I am going to be such a scrooge this year and not turn my lights on for the trick or treaters. Mostly because I don't want to bring candy in the house. My neighborhood doesn't have lots of kids but always a few. With D gone, I don't feel as obligated.
The biggest similarity to PMD is the six meals a day. As far as what I eat, that has changed a lot. I eat much more protein for instance - beans which were protein on PMD are a carb on BFL. Actually I eat a lot more on this diet if you cn believe that. I am not counting calories at all. For instance when I go to my favorite lunch restaurant I now order a serving of corn or lima beans to go with my grilled chicken salad so I have a carb to go along w/ the meal. And then the exercise of course. It is an essential part of the diet, without the weight training I think I might gain weight on this food plan. It is just such a different approach. As I am getting toward then of the 5th week though, I am still really liking it and having faith in it.
Anyway.....
I'll let you know if I run across anything else that you might like to eat. Actually I have a banana bread recipe that I'll look up and share. As for the sweet potatoes, I usually bake 2 at once. I keep one in the fridge for a later meal and then take it out and zap it about 3 min. in the microwave for another fast meal.
Take care, have a good day.
judi
11-01-2002, 12:50 AM
Alice, what a good name! My DH likes it too. Montoya is good too Ledom, don't feel bad you lost the kitty naming contest :( The kitty JUST looks like an Estaban! Now that he is no longer a feral cat he is getting finicky...he left "tuna feast" unfinished today. The first day he was with us he was eating my DH's teddy grahams and everything else under the sun.
I am sorry you had a cold Alice...that is the pits! I hope you are better now.
Wow! You amazing girls! I was reading the past posts...you are on a roll!:yes: The diet that you are on sounds VERY healthy Ledom. How are you feeling??? DO you notice more energy etc. ??
Yes, I am pretty happy with the weight loss. It has encouraged me to do a lot more walking. Mr. Marley and I are moving a lot more than usual. The weather is very pleasant in the day but cold at night. It is bright so it just makes me feel like going out for a walk.
Last day of the month...one whole month without ebaying...what a woman, eh?!
We are starting the drive home tomorrow, hope to check in with you on Monday morning. Enjoy the weekend!
ledom
11-01-2002, 09:19 AM
Glad to hear you're coming home. Estaban is a precious name, I can tell I like Estaban the kitty already! Finicky - a good healthy cat if you ask me. You know Ricky Martin and Beatrice are also Latin American names. And Ricky Martin? Well, if the singer R.M. was a cat - he'd look just like our R.M. And speaking of your love affair w/ all things with a Spanish flavor, the new movie Frida has been released this week. I hope I can find a theatre that is showing it, we don't get many limited release films here.
Good for you and your walking. It is amazing how exercise and diet do intermingle and how losing weight makes it easier to exercise.
I believe that this diet is super healthy and I do have more energy. I get tired too because I am working my muscles very hard. I just finished my upper body workout and my arms are stinging right now.
Alice, hope you have a good weekend planned. D and I are going on a long drive Sat. to enjoy the changing leaves and scenery.
aleka
11-02-2002, 08:03 AM
We have snow this morning...only a dusting. It was quite a surprise to see it.
Yesterday my GF & I went shopping in the southern part of the state, near the Mass. border. I don't know if you have ever heard of the Christmas Tree Shops in the New England area. It's a discount store that carries oodles and oodles of stuff. It takes hours to roam through the store. I arrived home armed with quite a few shopping bags. When DH saw the shopping bags he said I could never shop there again..:lol: We had great day!
ledom, have a great Sat. with your D. That long drive sounds exciting. DH is having company later this morning, and I'm taking off and do some more shopping, HEH..HEH..HEH
judi, glad that you are heading home. Estaban! I am truly flattered. He sounds like my kind of kitty...I love finicky kitties.
The poor guy must've been starving when you first picked him up.
That's great you are walking. Keep up the good work. It really uplifts you after a good walk, especially when you have a dog that's good on a leash. But, I wouldn't know about that:s: Although, when Miz Lacee comes with me, I do get a good upper body workout:D
Have a great weekend.
ledom
11-02-2002, 10:44 AM
Snow on the ground! We are having crazy weather here. No sun for 21 days now and temps. are 15 to 20 degrees below normal for the last couple of weeks. I personally am enjoying the cool weather but am starting to feel needy for sun.
Sounds like a great shopping day Alice. Shop, shop, shop. It always is entertaining.
The kayak NEVER gets bedded down for winter. Though I have to admit it gets used a lot less. I have winter gear so that I actually stay pretty warm unless it is below freezing temps.
Free day, I have alread had some candy corn. So sweet it makes my teeth hurt and it is weird how my fantasy of it is so much more satisfying than actually having it. All week I was thinking I could eat a whole bag, now I know I'll be sharing w/ D's friends and if they don't finish it off it'll be tossed out.
Have a good weekend.
judi
11-04-2002, 12:57 AM
We got home this afternoon and there was SNOW!! We didn't even consider snow...rain maybe. OK ... there was not THAT much snow just a dusting but I don't like driving in snow...
Estaban was overwhelmed by the house...at first...I think he thought we lived in the bus...but since then he has been leaping at the cuckoo clock, jumped up into the china cabinet and broke a small Rosenthal rabbit, has been dissing my DH who is besotted with him...you know, just behaving like a cat.
Marley is walking about with his toys (poor stinky thing needs a bath) and is trying to get people interested in him again.
Alice, I bought a small rug for my D. it has a Boston face on it with a Thomas Kinkaide type background...just what every Boston owner would want for a rug...it was her birthday while we were gone.
Ledom, that diet sounds so healthy!! Isn't that funny about how fantasizing about food is so much better than actually eating it...I was doing that with pie this trip and when I had a few forkfuls of it, it wasn't nearly as good as I thought it would be...so I just let the DH eat it all.
Are you both keeping diet journals??
aleka
11-04-2002, 07:33 AM
Welcome home judi!:balloons: Glad you're back. The rug you got your D sounds utterly adorable, as I do collect just about anything re: Boston Terriers. It all started with Shamrock, and has continued with Lacee, although since I do have quite a bit of stuff, the collecting has slowed down a bit. Welcome to owning a cat;) He'll settle down once he gets older and used to his new surroundings. He sounds like a little:devil: My kind of kitty! Poor Marley, his nose is out of joint. Please give him a BIG WOOF from Lacee & me. Yes, I do have a diet journal I keep it right on my placemat so that it's staring me in the face everytime I sit down to eat. I even get a sticker each week for keeping a journal for so many days:smug:
ledom, I have also had that happen where I fantasized about some sort of food and it not tasting very good when I finally had some, and how disappointing it felt when it didn't taste as good as I remembered. That's great you can still use your kayak in the winter. I'd have to attach a sail inside, and blades on the outside bottom so that I could glide along the ice:D
Went shopping Sat. and bought this tapestry type blazer. It's black with all sorts of neat colors running through it. It's a type of blazer that will go great with a long black skirt and fancy blouse, or just wearing jeans and a T/neck. I love it!!
Early Sat. evening after DH company left he asked me if I'd like to go up to the Super Walmart that had just opened a few days before. We went up and it's great!!! It's huge. That was the first Sat. in I don't know long that we've gone out....and he takes me to Walmart. Who said romance was dead???:lol:
Enjoy your day.
ledom
11-04-2002, 07:47 AM
Welcome home judi- Ooooh what a bad kitty! Hope he understands very soon about not knocking things over. I agree, he'll settle down once he has explored every inch of his new domain. Now, do he and Marley get along? It would be so nice if they could be good company for one another.
I keep the most minimal of journals. Seems I spend so much time at 3fc and writing here that I only keep the barest record in a notebook. The day I started BFL, and quite a bit on the first day. After that I write down when I finish each week and what I weigh.
Ah Alice, what a mixed blessing Wal-Mart is. Being from the state that created WM, I know the good, the bad and the ugly. They do have great prices and I shop there. As a matter of fact there is one within a mile of my house.
I just finished my lowebody workout. I switched my exercises up and utilized some of the features of my new bench. Somehow the workout didn't seem as intense - I'll be able to tell by this afternoon how effective they were. If I'm sore I'll know I hit them good, if not I'll have to make some adjustments. By the way, the glutamine does work to help the soreness disappear.
Busy day ahead, you guys have a good one.
aleka
11-05-2002, 11:57 AM
Today was my weigh in day. I managed to stay the same. Last week was just one of those weeks. I'm happy that I didn't gain.
DH & I will be going to vote after we have our lunch. Our polls don't open until 11:30 am.
We got 1" of snow overnight. Winter is coming too fast for me. But, I have to admit it looked really pretty outside this morning.
ledom, how effective were the exercises you did yesterday, and do you like your new bench?
judi, how are things going with you? Is Estaban behaving himself? I once had a naughty..naughty kitty that could open cabinet doors. We had to put elastic bands around the handles so she couldn't open the doors. Every night you'd hear the cabinet doors banging shut as she'd try to open them.:headache: The stories I could tell about that cat. I miss her terribly. She made life interesting to say the least.
Have a great day.
ledom
11-06-2002, 08:59 AM
Whew, yesterday was one of those days when I was running from 6 in the morning until 10 last night. I am whipped. I didn't have my food prepared and ended up not eating for 7 hrs., I didn't really get hungry but I sure got off schedule. This morning I have no energy and for the first time plan on putting my workout off until tonight or maybe even tomorrow. Sigh! The other thing, I have to load kayak and gear up this morning because I get off at 3 today and today is the first time the sun has shined in 3 weeks. That means I can get out on the water while leaves are still on the trees right after work. It is so pretty here. Anyway, priorities. I am weighing them. I can get the workout in, just not when i'd planned to do it. Bookclub meets tonight too- I'd skip but these ladies are the best at talking politics and it'll be good tonight with the election just over yesterday.
Well, I'm not making too much sense, tomorrow I'll have time to sit down and send a sensible post. Everyone have a good day.
aleka
11-06-2002, 03:54 PM
We got 3" of snow overnight. DH had to plow for the first time, but the ground hasn't frozen yet, so it was a little difficult. We've been running around all morning, just got home a while ago. I wasn't able to get my workout in today either.
You really seem on the go, ledom. That's good you'll be able to get a kayak trip in, maybe it can de-stress you a bit. Enjoy your bookclub tonight. We voted yesterday....unfortunately the candidates I voted for lost. The next couple of years should be interesting.
Hi judi, hope you're doing ok.
Enjoy your evening.
judi
11-06-2002, 09:06 PM
Hi Alice & Ledom!
You got snow Alice!! I am not ready for winter either, though I have done a bit of Christmas shopping.
Ledom, you sound so busy always.
I am not going to weigh until next week...after I had the nice weight loss I got sloppy point counting wise and I will feel really defeated if I gained ANY it back. Good, for you for hanging in there with WW. Alice. I talked to my WW friend and she has gained most of her weight back, she says she just got careless after reaching goal. SO she is back at WW. She didn't have a lot to lose to start with unlike moi. Anyway I am in my new lower point category...so far I have 12.5 left for the evening and it is already five in the afternoon and that is 12.5 from the lower end too. I am trying to cut out some carbs too.
I went to Vancouver today, it was raining like crazy.
Estaban is doing very well, he is sleeping amid the clutter on my desk as I am writing this. Marley has gone for a grooming so I feel like a mom without my toddler.
How was kayaking Ledom? Are you taking photos too?
aleka
11-07-2002, 07:32 AM
The snow is melting and it's supposed to be in the 50's & 60's by the weekend. Very weird weather.
judi, that's too bad about your friend, regaining some of her weight back. But, it's good she did something about it before she gained it all back plus more. A friend of our's lost 100+ lbs. It took him about a year to lose all that weight. He has gained back every ounce. I am still quite away from goal, but I am determined to lose weight, and I'm so afraid of gaining it back. There is an article in this month's Prevention, I believe, on tips for losing weight and keeping it off. I am going to cut it out and keep it for reference. I'm doing this sort of low carb and low sugar, and staying away from processed foods. Our WW leader told us it was better to be like a turtle losing weight than a hare. I hope you used up your 12.5 points! That's when I would have some wine;) I have started my Christmas shopping too.
ledom, how did the kayak trip go? Hope you had fun with your bookclub. Were you able to do your workout?
Take care and have a great day.
ledom
11-07-2002, 11:38 AM
Alice, I did get that workout done this morning. I am a bit off kilter, I'll have to do LBWO tomorrow but I'll be caught up then.
Girls, I just don't think we can live by the scale. I am seeing no results there either, or slow at best, but I am eating right and exercising and I am trying not to let it influence my attitude about what I am doing.
This week was busy because we had a new opening in the gallery and those week are always busy. This semester is 2/3 over. Is that not amazing?!? Time is flying.
I am home today catching up on some paperwork. Hope you guys are well.
aleka
11-08-2002, 08:41 AM
Today we are supposed to start getting warmer temps again. Hopefully that's true.
I just realized that this is a long holiday weekend. DH left earlier this morning for an overnight trip. He won't be back until late tomorrow afternoon. So...Lacee & I will have a couple of days to ourselves:cloud9: On Mon. I have a lunch date with another one of my cousins. Haven't seen her in awhile so we should have a nice visit.
ledom, it can be very frustrating when you don't see great results on the scale. With all the strength training you do, you must be losing size. Some people take longer to see great results. If after the 12 week challenge, re-evaulate what you are doing. Maybe you might have to tweak the eating plan a bit. You are doing go well with the bodybuilding, I hope you keep that up after the 12 weeks. Since DH is away, I plan on having that baked sweet potato with the cottage cheese, splenda, cinnamon, & vanilla for supper tonight. Can't wait to try it!
Hi judi, have Estaban and Bentley met yet? I bet Marley looked so handsome after the groomers.
I hope you both have a nice long holiday weekend. Do either of you have any special plans?
ledom
11-08-2002, 09:22 AM
Happy Friday. I have no special plans, though I will get out in the kayak on Sat. I believe.
On Fridays I usually try on the same pair of pants to see how I am doing w/ the pants-o-meter. The pair of capris I was busting out of are much looser so I have to believe I am making progress. Everyone on BFL say throw away the scale, that it lies. I haven't been able to throw it out, but I do believe that what I am doing is working and will continue to. I probably will do another 12 week challenge after this one w/o tweaking and then go from there.
Here is another CC recipe that I LOVE! I cup CC, 1/2 cup frozen blueberries, 1/4 cup FiberOne.
I need to post a couple of recipes for you girls. I'll do it this weekend. Also looks like it is time to post thread 100. We need to think about what we want to call our next thread and if we want to leave it on diet plans or move somewhere else. Ideas?
Judi, hope all is well with you. Have you reentered the e-bay world? Let us know how you are.
aleka
11-09-2002, 08:24 AM
I just had to tell you ledom, that I made the sweet potato & cottage cheese mix last night for supper. It was yummy!:T :love:
Can't wait to try the rice mix. I really liked the sweetener, vanilla, & cinnamon in the cottage cheese, which I could definitely eat all on its own. I jotted down your latest cottage cheese w/blueberries & FiberOne cereal. Please do post some more recipes.
In honor of judi, I'm all for renaming our thread to Diet Plans, or The Plan.
judi, how are you doing? We haven't heard from you in awhile.