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.


This is not necessarily a vegetarian diet. The guidelines summarized above are just that.
In interpreting the
guidelines.

Not much to report. Food has been good. Rest day so no exercise. My fridge is broken and I have not used it as an excuse so far to eat off the plan. I took the food in my freezer to my mother's, but food in the fridge is ruined. Sigh, well I'll get a clean fridge out of it eventually, the repairman will be there this afternoon I hope.

Ledom, sorry to hear about your fridge what a drag! Hope things are back to normal soon.

How many rest days should you have in a week? I think I overdid it ... my hip was really making it difficult to walk today. I think I could exercise more consistently if I knew I was going to have a rest day.

I usually work out 5 days a week with an occasional 6 days a week. One general thing I read a lot is "at least 5 days a week for 30 minutes" and I think that when you are just beginning that is probably a good plan. My workouts last about 45 minutes but I have worked up to it. Anyway, if your hip is hurting you I would suggest slowing down with the activity or giving yourself a rest day to recover. I am going to urge you to take up some strength training along with your walking. Once you get going, like with the walking, you will look forward to it and it is pretty easy on the body as well AND it shows results like nothing else. I like breaking up my workout into half strength and half cardio. I'm not an expert, but I do think it is important not to hurt from your workouts except for mild muscle soreness in the beginning. If it gives you pain, you won't continue. Good luck.

Fridge is sick! The fan has burnt out, but the repairman should have it fixed today. This has not been fun.

Hey, we might get a little snow tonight and tomorrow. It is our first precition of the year and I admit to being hopeful. Though I do know how old it can get if it sticks around. How is the meltdown going for you northern gals?

Have a good day everyone.

It is very cold and with the wind it feels even colder. My eating and exercising are going well so far. I went to the grocery store to buy more celery root, but they were all out of it.

Lacee's Vet appt. went well. There were 2 larger dogs in the Vets office when we got there, a Black Lab and a Chocolate Lab. Her nibs was in her Daddy's arms growling at the larger dogs.

ledom, I hope that your refrigerator is back to normal soon. There is nothing more annoying as when something does not work right. I can ship you some snow if you'd like some. Our whole yard is covered with snow. I'll gladly share!

judi, I'm sorry about your hip. I would rest until it's feeling better. Otherwise you could possibly hurt it even more. One morning when I was using the Torso Track I felt something pull in my upper abdomen. I stayed off of the Torso Track until it got better. I do use the TT 5 days a week, and try to do aerobics 5 days a week. Some days I don't have the time to get the aerobics in. I hope that your hip is feeling better soon.

Take care

Lacee is a smart dog, she knows the best place to be if she is going to threaten larger dogs. We are getting Bentley tomorrow for a sleep over, my D and her classmates are going to Victoria (provincial capitol of BC) to protest cuts in education. Her first political protest (ahhh...youth) She is worried she might end up in jail so she doesn't want her dog left alone. I don't think it will be anything THAT exciting AT LEAST I HOPE NOT!!!!

UP 2 pounds!!! Quite sobering...I think I should try the bottom end of my point range.

I bought some 1 pound wrist weights to wear while treadmilling and ordered some new music from sportsmusic.com My hip is feeling better, I don't think I was ready for the slight incline on the treadmill that I tried. I will be more moderate but consistent in my aproach. I am looking forward to exercise session tomorrow.

I hope your fridge problems are working themselves out Ledom. I just hate when anything goes on the fritz (especially cars or fridges) such an incovenience!

My houseguest is SO nice...a real pleasure to have around instead of the usual bother that houseguests can sometimes be. Today we listened to music from the 12 and 13 c, then from the court of Eleanor of Aquintine, very fascinating stuff. He found it in a record shop in Bangkok.

That is all the news on the western front...

Thanks judi, yes the refigerator is working again. D and I joined the hordes at the grocery store last night and restocked. Stores were crowded because we finally got our first snow. You girls used to winter weather would have a good laugh at us southerners, we get so excited about it. And, it is a wet snow (beautiful) with barely below freezing temps so it will be gone in no time. But all the schools in our area are closed as well as my University. SNOW DAY! We love our snow days. The entire state news reports were devoted to our "snow event" last night.

Tonight is my bookclub meeting and it is at this woman's house who has, in my opinion, the neatest house in town. I have been dying for years to see the inside so I hope that bookclub isn't canceled.

Good for your D and her political activism, her cause is good. Yes, your company sounds charming.

Getting Lacee ready for travel must meant that YOU'RE getting ready for travel Alice. Remind us of your plans.

I still haven't weighed, but I am aware that my body shape is changing. I am teaching a studio lighting class this semester and in a pinch I sit for my students as they do their assignments. It has been so long since I could bear to have my picture taken without cringing. I just don't get that feeling now when I look at pictures of myself. I feel I have crossed over some line of less embarrassment about my size. Like I am much closer to normal.

Have a good day everyone.

Did I shut us down yesterday? Miss hearing from you guys. The snow came and was beautiful, but the streets are clear today. Just the way snow should be I guess. I did go to book club last night. The house was as neat as I thought it might be. It looks like one you might have in your part of the country Alice, a huge two-story saltbox style. Very New England which is not something you see that often in this neck of the woods.

I am coming down with a chest cold which has me freaked out. I don't get sick very often and was even just bragging about that fact yesterday morning. I guess that will teach me. I don't think I'll work out today, which is also a bummer. I still haven't tried my pilates tape so maybe while I am taking it easy I could try a little of that, maybe. What do you guys to ward off colds? I think I remember someone saying zinc and vitamin C. I just don't want to have to slow down.

I hope you guys are doing ok.

Yesterday was a rather busy day. I had a hair appt. in the morning then left right from the hairdressers to shop and have lunch with a GF. Then her car broke down so she had to call a garage to see if they could squeeze her in to look at what was wrong. Thank goodness for cell phones! So, we were running around dropping her car off then picking it up again. But...we did manage to get some shopping done inbetween trips to the garage.

We will be leaving for FL in 2 weeks. I can't wait to get to warmer temps.

ledom, I am sorry you are coming down with a chest cold. I usually take zinc at the onset of a cold. We have this bug going around in our area that lasts for weeks. At Christmas another GF of mine got the bug and she was under the weather for about a month. It was making the rounds in the hosp. where she works. I hope that's not what you have. I'm glad that you finally got your snow. I just want our's to melt. Also glad that your refrigerator is back up and running again. Did you get to your bookclub meeting? Do you all read the same book then discuss it, or do you read different books and discuss the book that you read? Some New England houses are quite beautiful, especially the antique houses that were built in the 1700's and 1800's. There are quite a few saltboxes that are old and quite a few newer ones.

judi, How did your daughter do with her protest? It's really great that she has taken a politcal interest in education. Good for her How was your overnight with Bentley? I'm sure Marley is finally getting used to the "interloper" it takes awhile. Your 2 lb. weight gain isn't so bad. Since you have been exercising, could you have gained muscle? Even though you have gained, your body size perhaps has gotten smaller. Have you tried on something that was a bit snug to see if it fits any better? I'm glad that you are enjoying your houseguest. It's nice when you have someone that you really get along with staying with you. Enjoy the rest of your time together.

Take care and enjoy your day.

Alice, I wish the weight gain was muscle related but I am afraid it is more "cheese and wine related". I am back on path this morning...what a dumb thing to do after I was feeling so happy with myself. Going off is not worth it and as it is even if I lose 2 lbs a week I am looking at almost TWO years until I get anywhere near where I want to be. My WW friend dropped off some new WW stuff for me, so I am looking forward to beginning once again.

Marley actually was quite happy to see Bentley but towards the evening he was getting jealous & snarling and trying to keep him away from sitting with us, he didn't succeed.


Your snow event sounds charming Ledom. It must be nice to see it if you don't get it often. I am actually satisfied now with the rainy deluge we are getting, at least I can drive. Even here the first snowfall always packs the grocery stores with shoppers I have noticed. Everyone likes the well stocked feeling I guess.

You are going to Florida Alice!!! How nice! I wish I was going. We will be going to Ca. and then NM in about 2 weeks from now.

Did I tell you I had my nails done again? French manicure. They look so nice and yesterday someone complimented me on my nice nails which for someone who was a chronic nail biter it was quite a thrill. They are gels but not the glue on gel tips but the ones that are constructed with a form on your finger. It is a little thing but it goes a long way towards making me feel good about myself.

Hi Shebacat!

Have a good day everyone

I can tell it is going to be pretty lonely on this board a couple of weeks from now. Shebacat, you are going to have to start logging on more to keep me company!

But both your trips sound fabulous.

I am really under the weather. I came into work this a.m., but will probably leave around noon if I can get a few things done first. Take care and I'll check back later

Oh yeah - judi, you just can't take that scale too seriously. It is a tool, not the be all and end all of this process.

My eating went very well yesterday, plus I did my workout. I met a friend for supper last night, we ate Italian. I usually eat whatever I want when I eat Italian because I know I can never finish the portion they give me, I eat about 1/2 or less of what they serve. Both our DH had to fend for themselves. It was a girls night out.

judi, It looks like you will be traveling around the same time I will be. I envy you going to Ca & NM. I have never been to NM and the only places I've been to in Ca are the San Francisco Airport the first time I went to Hawaii, and L. A. Airport the second time I went to Hawaii. I don't think that having the wine and cheese was a dumb thing to do. You enjoyed yourself and that's all that matters. It was only 2 lb., and it's great that you are determined to start again. I agree with Ledom re: the scale.

ledom, I am sorry you are under the weather. I hope that you get a lot of rest and that you are feeling better very, very, soon.

Hi Shebacat! I hope everything is going well with you.

Take care and have a great day.

Thanks for the encouraging words about the scale. I am back on track. Yesterday I went out and when I ate out I halved everything and I found it was just as satisfying as eating the whole thing, so I am going do that more often.

This morning I am going to walk around the small lake, I am waiting for our guest to wake up and then I will take him. The snow is gone

What is wrong Ledom? Do you have the flu? I hope you will be yourself again before long.

I found a Chardonnay that is just delish if you like an oaky round taste to your chard (which I do ) It is an Australian one, it is "Wolf Blass". It is $17.95 Can. a bottle. I heartily recommend!

I am looking forward to our American trip, I would love to be going to Florida too Alice!!! I have never been.

Have you ladies seen "Gosford Park" yet? I loved it.

Shebacat, how are you doing?

Ledom, are you in touch with Bannod, send her good wishes from our way.

Time to go eat breakfast

I guess it is just a bad cold. Feeling bad sure make me appreciate feeling good more. I am pretty miserable. Hopefully by monday I'll be feeling better.

Interesting that you asked about Bannod. I haven't heard from her in almost a year. Bannod, do you ever lurk here? I'd love to hear from you. I have lost your e-mail address.

judi, sounds like you have a great attitude. I think this is going to be your year!

Diet and exercise are on the backburner until I feel better.

DH & I have been out shopping since early this morning. We both needed a new pair of walking shoes before we go on our trip. I found some the first place we went, but DH did not find anything anywhere, and I feel as though I have hit every shoe store in NH We had lunch out and I did very well having the salad bar in which I was very careful in what I chose.

For supper tonight I am making zucchini noodles and putting tomato sauce over them along with left over meatloaf which I will cut small and use as meatballs.

ledom, I hope that you are feeling better. Rest as much as you can.

judi, How was your walk around the lake? I love walking outside. I can't wait until warmer weather. We do plan on walking when we go to FL. Did Marley go with you?

Hi Shebacat

I hope that you are all enjoying your weekend.