General Diet Plans and Questions - Prevention Millennium Diet #68

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

2 egg
1 Tbs. powdered milk
1 apple cored and cut in small pieces
2 tbsp. (oat) bran
dash of cinnamon and/or nutmeg
1/4 tsp. vanilla extract
one packet sweetner

Put all ingredients in blender and blend. Spray teflon skillet with Pam. Pur mixture on preheated skillet to make 4 pancakes.

1 serving

Hope you enjoy these, I love them.

Spent most of my day off kayaking. It was lots of fun, the water was like glass today.

Thank you for the recipe for the apple pancakes. They sound delicious. Now that apple season is here it is a good time to make them.

I went for my walk by the lake the other day and it also was clear as glass and I was wishing DH had the day off so that we could take the canoe out. It is raw and raining off and on today. I didn't walk because I had errands to do this morning and by the time I got home it was pouring buckets out. I actually have the heat on. It's in the 50's.

I would like to share this web site with you. A cousin of mine sent it to me, and it is an awesome site. It is very moving, and everytime I have viewed it I've had tears in my eyes. It takes quite awhile for it to download, at least on my computer it did, but it is well worth the wait. I do hope you enjoy it.http://www.intdg.com/temp/gbusa.html (www.intdg.com/temp/gbusa.html)

Did you take any photos on your kayaking trip? Do you get very much foliage where you live? If you do, you can get some really nice photos on the lake. Once the foliage is at its peak in our area, I would like to take the canoe out and take some pictures.

Sat. is DH Birthday, so we are taking off for the day. We are planning on going to the northern part of Vermont. Sun., we are having friends over for dinner. They were supposed to come last Sun., but one of them came down with some sort of stomach flu.

Take care and have a wonderful weekend. Alice

Hi! I am back. We didn't have a place to check email from:mad: It was awful.

It was great to read your posts. So, you got your hair cut Ledom? A change is always good. Mine is shoulder length and I wear it up.

Hi Alice and Shebacat:D I missed all of you guys!

Thanks to everyone for your kind thoughts about Parasha. DH is picking up her ashes today and bringing them home.

Well, I stayed the same weight on the trip. I didn't lose anything. I think I am just going to focus on the exercising part for awhile. That is what I have to develop...a good habit of exercising. I noticed how very stiff I got when we drove for long periods of time. I need to tread on my treadmill.

We drove thru BC, Alta., Sask, (just wonderful fall scenery there) and then Montana (it was ok going thru the border, we heard that there were long lines but there wasn't then we drove thru Idaho, Utaha, Nevada and Ca. We saw a lot of scenery and I took a lot of touristy type pictures. It was fun. We are down to only 4 holidays left for this year.

Have a good Monday!

We missed you too!

Weighed this morning and I am down a tad. It feels good. I really, really, really, want to get out of this quagmire I have been in for a year now. It is time to lose again! I do have a resolve to lose 25 lbs. and I am going to try to keep myself focused for the time it take to accomplish this.

Shebacat, I hope you are well, we haven't heard from you in a while.

Judi, good luck with your exercise. It is truly the best thing you can do for yourself.

How is your leg injury from doing lunges Alice? I have had trouble with those in the past. I think if you just do a baby lunge, once your are healed, you are doing yourself good. I think a deep lunge is something you should build up to, especially as we get older and more creaky! Also, I can jog a mile without stopping to walk (that is a slow jog), but any longer than that and it is a walk/jog thing.

Hope everyone has a good week.

WELCOME BACK JUDI!! We really missed your posts. I am glad that you did not have any trouble crossing the border. I was thinking of you when they were reporting about all the long lines at the border crossing. That's good you stayed the same on your trip. Good luck with your treadmill. We put Shamrock's ashes in a ceramic jar along with her last rabies tag. I also attatched a photo of her on the jar, and it is sitting on my bedroom bureau. How are you doing?

ledom, my knee is doing much better, thank you. I am again able to run up the stairs like I normally do. I felt ancient holding onto the railing and taking one step at a time :( Those baby lunges sound like a good idea. I am with you about being focused. I would like to lose at least 10 lb. by the time I go to NYC the first part of Dec. I am really into trying to eat the 6 mini-meals, but I think that 1500 calories is too much for me, so I may have to cut my mini-meals down to 5. I will see how I do this week eating 1500 cal.

Hello Shebacat, I hope everything is well with you.

I hope you all had a great weekend. Alice

let's really get focused in this next year. I want to exercise and lose weight too. This last trip I noticed how creaky one hip gets after sitting when the DH is driving for a long time. I can hardly walk after. Scary, I don't want a hip replacement.

Alice, I am going to look for a beautiful urn and put Parasha's ahes up in my room too. That is where she liked to be when she could handle the stairs.

Good for you for losing a "tad", hey a tad is a tad, Ledom. :cool:

It is nice to be at home where I can get tv coverage of the events as they are happening. It was frustrating on the trip to miss the news because we couldn't get tv or the internet.

It is 2:07am here so I had better get to bed.

I really don't want to gain anymore weight than I already have. I had my yearly physical this morning and so far....so good:p I asked my Dr. the best eating plan and she said to count calories and fat grams. She told me to eat about 1200 calories a day to lose, and 1500 for maintenance, and exercise, exercise, exercise!

judi, I know what you mean about feeling stiff when getting out of the car after riding for long periods. My knees get very stiff sitting for any length of time. Our bedroom was one of Shamrock's favorite places too. Actually, anywhere I happened to be was her favorite place. Lacee is taking up where Shamrock left off.:love:

ledom, I hope you are having a good day today.

Take care. Alice

Yes, it is good - the determination that we are each feeling. Interesting what your Dr. says about 1200 cals. to lose. I will have to work toward that. Yesterday I did my 1500, I guess, I didn't actually count but I know I am between 1400 and 1500. I was down 3/4 lb. this a.m. I guess I am back to daily weighing. Exercise is going good this work year for which I am thankful, I really struggled with that last spring. Last week, Thurs. and then Sun. I clocked about 17 miles in my kayak. Girls, I am getting pretty good at kayaking. My stroke has really improved, can't tell you how fabulous I felt yesterday after those 2 sessions. It is a whole body workout and I feel pumped for a few days afterward. I wish I had time for that much paddling every week. I will be getting another good session in this weekend. I am going out Sat. about 5 with the couple I met this summer to set up our tents, sans triplets, and we'll paddle most of Sunday. Should be lots of fun. I am starting to think in terms of a neoprene wet suit so I don't have to give it up this winter. I will be thinking how to shave a couple 100 cals. a day girls. Hope all have a good day.

It is a beautiful day here today. Very warm!

ledom, with all the exercising that you do, do you think you should just eat 1200 cal. a day? You exercise a lot more than I do, I think I'm doing great if I get my 1/2 hr. walk in:^: You may need to eat more than the 1200 cal. That's great you lost 3/4 of a lb. That is wonderful that you can weigh yourself every day. I cannot do that or else I will make myself crazy if I don't lose. I have vowed that this time I will not weigh myself, but let my clothes be the judge of my progress. I have a pair of jeans that 9 - 10 months ago were starting to fit me really good, now when I put them on I look like a sausage!

judi and shebacat, I hope you both are having a great day.

Take care. Alice

Did you girls see that PREVENTION has the diet out in a little magazine format it is "The Prevention Healing Diet" and it is on display until Nov. 23, 2001. It makes it handy for referance this way.

I am still going to count WW points but I am going to choose my foods from the Prevention Diet list.

On page 92 they list these as the the top 6 energy foods:
apples
orange juice
oatmeal
beans
coffee (in moderation, it works like as a pick me up by making energy stores more available and increasing "muscle fiber recruitment", that is, by helping the fiberlike cells in your muscles work together for maximum efficiency.)
water - if you don't have enough water it forces your cells to borrow from the bloodstream, reducing feelings of vitality...interesting, eh?

Here is a recipe they had too, I love cannoli but this is the filling served without the pastry shell. Good idea!
1 15 oz container reduced fat ricotta cheese
1/3 cup sugar
1 tsp. vanilla extract
1/2 tsp. grated ornage peel
1 oz. semisweet chocolate finely grated
2 cups sliced strawberries
1 cup blueberries
1 large ban., halfed and thinly sliced

1. In a food processor, combine cheese, sugar, vanilla, and ornage peel. Process for 2 min. Add choc., pulse just to incorporate. Divide into 6 individual dessert bowls.
2. In a medium bowl, mix the strawberries, blueberries and banana. Spoon over cheese mixture.

190 cal, 9 g pro., 29 g carb., 23 mg chol, 2 g fiber, 177 mg sodium

Ledom, you are always doing strength training and it says cellulite can diminish in as little as 8 weeks with strength training. :cool:

good to hear from you both.

Yeah, I think under 1500 calories and I'd really be famished. Maybe 1400 I could manage. The trick is to have every day 1500 and not splurge on weekends or other days when I am just sick of dieting. That kind of behaviour leads to mere maintenance or worse. I am working out pretty hard but loving it. I have been going to bed at 9 in order to get up at 5 and that seems to work for me.

Interesting about the water judi. I need to keep working on that. I'll look for the diet booklet, it is funny how they keep introducing it with different titles. I think that it must be a good diet or they wouldn't keep promoting it.

Well, Alice sometimes I can weigh daily and sometimes I start to get too obsessed. I can't say I am going to do it one way forever, but for now I am going to weigh often. I recently read an article that said people who have lost weight and kept it off use weighing often as a tool to keep on top of their weight.

Well, gotta run, class in 10 min.

DH had to bring his pickup truck to the garage to be worked on early this morning. I had to follow him and bring him back....so we went out for breakfast.....which is always a treat!

I bought a Betty Crocker Vegetarian Cookbook. The recipes look really good. There is a recipe for meatless Meatball Pizza. You take 2 frozen Italian style Veggie Burgers, thaw them, and shape into 1/2" meatballs. HMMM....I thought it rather interesting. Judi, I know that you eat Boca Burgers, have you ever done this? I plan on making them some night to put in some pasta sauce. I will not tell DH because he does not like veggie burgers, and hopefully he won't know the difference:devil:

ledom, I think the key to losing weight is not splurging on the weekends. I do lose during the week when I'm good, but tend to overdo it on the weekends, then I re-gain whatever I had lost during the week, and it creates a vicious cycle.

judi, that is interesting about the water. I absolutey love the idea about coffee..my favorite morning and evening beverage. I have seen that booklet at the supermarket, I will pick it up the next time I'm at the grocery store.

I plan on following the PMD plan, but I plan on eating at the low end of the carbohydrates.

We are starting to notice a lot more color around our area. We should be at peak color by next week. Also, the leaves are starting to fall, which means it's almost time to rake...which is good exercise.

Hello Shebacat, how is your kitty doing?

I hope you are all having a good day. Lacee & I are off for our walk. Alice

Goodmorning girls!

I envy you your leaf color Alice, it must be glorious to go out for a walk in such beautiful colors. We have mostly evergreens here on the island with just a few trees that change color. Though I did see some lovely colors on the last trip. How is the doggy doing on the leash now?

Ledom, I have trouble with the water. I have tried flavouring, wine spritzering it, Pelligrinos, Perriers, bottled water etc. I just don't like water. Though I am really going to try.

Nothing much on the agenda today. Maybe try to get a notebook organized for recording what I eat.

Pizza: We only ever have mushroom & cheese pizza Alice. But I have used the Morningstar Breakfast Patties and links when I have wanted a "sausage" taste in something. I use it when I make a fresh tomato sauce & sausage for penne.

Have you tried the "Chik" patties by Boca? They are so good, sort of like a chicken cutlet. They are also wrapped individually in the box which I like, so it easy to take out just one. The oven way to cook them is best.

Hi Shebacat:) How is the kitty doing?

It is a long weekend here in Canada this weekend (our thanksgiving).

I am meeting an old friend for lunch this afternoon and I decided to use the computer rather early this morning....it is still dark out! I miss it getting light out around 5:00am. This is supposed to be our last warm day. It is to get much colder by the weekend with temps only in the mid 40's. BRRRRR!!!!

Judi, I want to wish you a very HAPPY THANKSGIVING!!! I honestly wish I could view the colors while walking, but my eyes are usually aimed at the ground to make sure that the little:devil: who accompanies me, does not get into trouble....which she can do very easily:D She does seem to be a little better on the leash.
I also have a hard time with water...sometimes it makes me gag. I don't know if your area carries this brand, but Veryfine makes bottled water called Fruit 2o, which is sweetened with Sucralose. It comes in many fruit flavors. I really love it, and I get most of my water intake with that. It is funny you should mention the Boca Chix patties. That is what I had for supper last night!! I had the spicy chix patty. It was very good. I melted some reduced fat jalapeno cheese over it and topped it with a little salsa.

Ledom, Will you be kayaking over the holiday weekend? I think we will stay pretty close to home and start to button the house up for winter. We plan on going to get our pumpkins sometime over the weekend. It will be very crowded in our area this weekend, people coming up to close up their cottages. I am determined not to over indulge this weekend, I only hope I can keep my resolve. Have a great Columbus Day Weekend.

Take care. Alice

I'm an early poster today too. Alice, I think you are right about the weekends and would say that it is my #1 diet saboteur. Either that, or when in a situation that is outside my routine I get distracted with what I am doing with my diet. Soooo, I'm trying to be super aware of what I am doing.

Yes, kayaking is in the plans this weekend. I'll be meeting my friends around 5 on Saturday. We'll set up camp on an island and have most of Sunday to paddle. The weather is changing here too. Today a cold front is to move through with rain (which we need desperately). On Sat. night it should be in the 40's and 60's on Sunday (was in the 80's this week), so it will be quite a chill for us, but I think with the right clothes it'll be just perfect for camping. Also the leaves are really beautiful now. Last week when I was kaykaing I saw some of the monarch butterfly migration. I hope that is still going on this weekend. There is nothing like gliding over the water as the butterflies glide through the air and the little fishes dart around by your boat. Just the neatest feeling of being suspended in the elements.

Last night D and I drove over for the university production of "School for Scandal". We just loved it. My friend is the costume and make-up professor and he did such a great job on the play, so colorful and the characters were made up to look like caricatures. I'm just so proud of my university at these things.

I am taking today off and have so much to do around the house. I hope all of you have a good weekend.

Alice you mentioned you'd be going to NYC soon. What will you be doing there?

We are all early risers this morning. It is 6:21 am here.

Went for a walk on the trails yesterday. Marley and I have to get our fat hineys out more often we were both huffing and puffing in just a few steps. He is going to get a short (more atheletic) haircut today and I am going to go into Vancouver and buy a pair of new walking shoes for winter.

Yesterday I wrote everything down I ate. What an eye opener. Had I not added up the points I would have assumed I had a pretty good diet day. But the numbers don't lie and I had eaten about 50 points app. 2750 CALORIES!!! I think I can see the problem here:o

Thank you for the thanksgiving wishes Alice. You have a wonderful weekend too. Bentley the Boston will be coming on Sunday. Just thinking about him makes me smile:D

Ledom, the description of the butterfly migration and the kayaking sound so beautiful. Boy, buying that kayak was such a GOOD thing, wasn't it?!

Hi Shebacat!

Every one have a "swell" (as the Duchess of Windsor would say) weekend.

Luv ya!

I bought a pair of waterproof hiking boots that don't weigh a lot and the newly trimmed Marley and I went out for a hike this morning. They are Merrell's and very comfortable. The DH saw them and wants a pair too.

I made borscht boullion today. That is where you make borscht but strain out all the veg. So it is a 0 point thing. It is good, I made it peppery so it really seems like I have eaten something.

I have been doing the water thing. Yuck! Though I must admit I have had a bit more energy these last couple of days.

I am going to try to the exercise thing each morning then I won't miss it.

Nothing much on the agenda for this afternoon. Bake bread and listen to Texaco's Sat. afternoon at the opera.

Are you out there paddling Ledom? Hi Alice and Shebacat!!

Way to go with you walking and water! Your boots sound like just the ticket.

Well you know what they say. The road to ruin is paved with good intentions! My weekend plans to toe the line evaporated as the weekend progressed. The only good thing was I got in lots of exercise, and I am back w/ the diet this morning. Maybe next weekend I'll do better!

:lol: I can relate about the good intentions.

The kids were here yesterday, we had Chinese food, lots of it and I made a dessert with a tub of Marscapone plus I had a cake. I will throw out both this morning.

Looking forward to my walk though. It is so much easier for me now that the weather is cooler. The boots are waterproof and I have rain gear so I am not going to let the rains when they come deter me.

Other than that not to much is happening. Glued to the tv set watching CNN.

Happy Canadian Thanksgiving Everyone!

I can also relate to good intentions! I guess that we all did not have a good eating weekend. Well, it was a holiday weekend!:dizzy: I am back on the diet wagon this morning. It has been rather cold in the mornings, so now I am eating hot oatmeal, with a tablesp. each of craisins and raisins, a little brown sugar, and sugar free maple syrup. I have to eat a double portion size because it stays with me a lot longer than if I only eat a single portion. I do not eat anything else before, nor do I eat anything until lunchtime.

ledom~Your camping trip sounds wonderful. The butterfly migration must have been a sight to see. I know how you feel about being suspended in the elements. Many years ago, DH & I had a motorboat. One early morning in Sept. we were driving the boat over to the marina to bring the boat in, as the summer season was over. All around us was fog. We couldn't see anything in front of us, every sound was muffled, and all you could hear were the fish jumping along side the boat. It was a very eerie feeling. My cousin & I are going to NYC with a tour group. One stop we were going to make was the observation deck, on the 107th floor of the WTC. We had been up there before when we went 3 yrs. ago. We are also going to Radio City Music Hall to see the Rockettes Christmas Show, and I hope we have time to do lots 'n' lots of shopping! The one thing I am wondering if they will do, is take us near Ground Zero.

judi~Your hiking boots sound great. How did they feel after your first hike? It is nice to have a companion on your hike, or in my case, a walk. How was the day with your "granddog" Bentley? I absolutely love his name! I bought that booklet from Prevention about the Healing Diet. I have it on my kitchen table as an easy reference.

HI Shebacat! I hope everything is well with you.

Take care. Alice

Good morning girls!

I am on the wagon as well. I am going to resign myself to my point range which is a big one anyway and NOT eat anything more.

Your breakfast sounds yummy Alice, oatmeal with raisins and brown sugar is one of my favourite breakfasts. (Course I do like to put some whipping cream in with the milk...I know that is a BAD thing.) Lately we have been having vanilla yougurt, with fresh fruit and a couple of T. of juice sweetened granola.

Yesterday we spent outside walking around. We went to a dog park by the ocean. There were hundreds of dogs out because it was a long weekend. It was a hoot. There even was another Marley, so my guy looked like..."what the the heck" when he heard someone calling another dog by his name. I took my dog off the leash and let him run and play and he was such a good guy. He didn't pick any fights and came back when I called. I got my exercise that way yesterday. Those new boots are just the ticket. The DH is going to see if he can get exactly the same kind. Won't we be cute!

I might start taking Zenical again. Though I didn't see it making any diff but I do have quite a few left. Maybe I will stay within my points, go out in the new boots and take them religiously and see what happens.

Bentley was over. What a character. Bostons are such :cool: dogs.

Your trip to NYC sounds like it is going to wonderful, Alice. I love NYC. I have been only 3 times, it is pretty far away for us. The first time I went was an anniversary gift from the DH and we stayed at the Hyatt.

How was your weekend Ledom? Did you go kayaking?

Hi Shebacat! How is the kitty doing?

I have accepted the winter is coming and now I am getting kind of excited about Christmas coming. Though I am trying not to get into a shopping frenzy too early cause there is a couple of months yet but I'm lookin'...

It is starting to warm back up. They say it should be in the mid 70's in a few days. I hope they are right. Everything is so quiet around here now that the summer people have closed up. Our only other year round neighbors and we have the street to ourselves again.

judi~I am glad that you like your hiking boots. It sounds like Marley really enjoyed his outing. You are lucky he comes back when called without having to resort to bribery. Are you counting points in your point range, or are you going to use the 40 points? I dug out my WW point book and started counting also. For me counting points seems much easier than counting calories and fat grams. We'll see how long I'll count points until I get sick of it:dizzy: For some reason I cannot stand oatmeal if it has a lot of liquid in it. So, I don't put milk in it, plus I put in less water than it calls for. But....the whipping cream sounds interesting;)
I hope you and Marley have a great outing again today.

Hello ledom, I hope that you are having a good day today.

Take care. Alice

a new thread with a slightly different title. PMD #69.....