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.

I sent a little personal message to you guys for a website to look at.

How's it going Alice? Bad day yesterday for me, sigh.

Last night I was up LATE cooking for my gf's birthday dinner. I made gumbo, my first time, I think it turned out good. Will be having dinner party on Sat. night. This might be my last entertaining for a while, it is just so much work!

D and I are going shopping this afternoon. I pick up my photos late this afternoon and hang the show tomorrow. Yesterday I couldn't wait and visited the framer, I think the frames I picked work pretty good.

Have a good day.

We got about 6" of snow overnight, and it was melting so nicely before this storm....sigh...

Sorry you had a bad day yesterday. My week is not going very well eating wise. I have exercised though. My gf called a day or so ago, she and her DH had to have their dog put to sleep. It was very sad. The dog wasn't that old either.

Your dinner party sounds like fun. Gumbo...one of my favorites What do you make it with? I have seen it made with shrimp or chicken along with the sausage or ham.

Have fun shopping. I'm glad that your D is feeling better. When will you be leaving on your trip?

I will check my pm and check out the site. Thanks.

Enjoy the day!

Ledom, those photos are magnificient!!! How lucky to be able to grow up near that lake. Looking at the photos makes me doubly wish I lived near you to attend the show. You have a real talent. WOW!!!!

Hi! I still have to read the past posts to catch up on all you girls have been doing. Just arrived and wanted to check in.

Glad to be back. Too many food choices on the road, I do better at home.

I have a bunch of new tapes to treadmill with though and I am looking forward to starting again.

Hey, where are you going Ledom?

We just missed a bad snow on the island. Most of it is gone. I am READY for SPRING:sheep:

It's nice to have you back judi!!! I missed you!!!!
I hope you had a great time. I am with you in regards to being ready for spring. We have some nasty weather coming in for tomorrow.

How was your dinner party ledom? I'm sure the gumbo was a big hit. I hope you have a great time on your trip.

I hope that you enjoyed your weekend.

Have a great day everyone!

Hi Alice and Ledom

Well, Alice my Boston count was up to six, last count in San Diego.
How is Lacee doing?

Ledom thank you for the postcard. What a wonderful image.

I am avoiding the scale, I don't think it will be bad but I just don't want anything to throw me offf.

I have subscribed to the WW magazine, sort of to give me inspiration monthly.

Have you tried the "Morningstar breakfast strips"? Veggie bacon, I am addicted to them. Six strips is only one point and one top of bread (3 points for the kind I like), it is a very filling and satisfying breakfast.

It is nice being home.

judi, welcome back - we missed you!

Sorry I've been MIA the last few days. I was busy getting ready for my company Sat. night (it was fun). on Sunday I hiked and kayaked and that was a great day. Yesterday I never got out of my PJs and I loved that too. But today I will get out of the house. I am going to Little Rock on business this morning. Thursday D and I will travel to Nashville, TN to meet MIL and SIL for a brief visit. Nashville is the 1/2 way point between our houses. We'll stay there until Sun. morning when we will drive back home. I am not too happy about this trip, I have this selfish desire just to be in my house for the entire spring break. D is excited though and it will be fun once we get going.

I don't have much to say about diet and exercise. I am struggling now. I need a shot of inspiration and haven't an idea where it might come from. It isn't good though and I am not happy about how it is going. Will try to work on a more positive post in that direction.

ledom~It's great hearing from you. I thought maybe you had already left on your trip. I am glad that your dinner party was so successful and that you are enjoying your time off. You will get back to your "diet" mode soon, I'm sure. Now that better weather is coming you will be hiking and kayaking more so that will help a lot. Right now I am just concentrating on exercising and hope that some weight will come off in the process. I really enjoy doing those walking tapes.

judi~WOW!!! 6 Bostons I saw nary a one. Lacee is doing fine, bratty as ever. She was spoiled by her "Grammie & Grampy" while we visited them in FL. Is Marley happy to be home? I haven't tried the Veggie bacon. I am hooked on turkey bacon.

Hi Shebacat We miss your posts. I hope everything is going well for you.

I hope you all enjoy the day.

Hi girls!!

Yes, Marley is glad to be home. He spent all yesterday on my bed, lolling around. Anytime I go out in the car he makes himself invisible...he doesn't want to be taken on a long car ride again.

You are going to Nashville Ledom, that is that is some place the the DH and I have always wanted to go.

Well, yesterday I went into Bellingham, Wash. and did a big shop...loaded up on veggie bacon, Morningstar grillers (prime) and some other groceries. I am trying to prepare myself for a big dieting onslaught.

I think spring arriving will give us all the big push we need.

I'm of Marlely's opinion on this trip. I wanna stay home! Sleep, eat, read, putter in the yard. But you're right Judi, Nashville will be pretty this time of year.

I am going kayaking this afternoon. One of my co-workers has a brand new kayak and I'm going to show him the ropes. He is a marine biologist so I think he'll have interesting information to impart on the things we see in the water.

I hope you are right about spring getting us motivated - usually baring more skin is a motivator. I think I am just tired and ready for rest and a minute to catch my breath and think about things.

Alice, how is the weather up there? Do you still have snow? Our weather is typical Arkansas crazy, cold one day and spring like the next.

I have a lot to do today besides kayaking so I better get busy. I'll try to check in once more before we leave in the a.m.

ledom~How was your kayaking trip? We still have winter weather. Yesterday afternoon we had snow, sleet, freezing rain, then all rain. This morning the snow had a crunchy feel to it. At least the roads had a layer of snow before the ice. The sun is out today and it's supposed to get warmer....I'll believe it when I see it. Have a great time in Nashville and stay safe!

judi~Lacee has the same opinion about long trips as Marley. I'm sure poor Lacee thought she was being held hostage in the car It sounds like you had a great shopping spree. I also hope that spring will be motivating. We have a wedding to go to in June, but I'm still not very motivated.

Have a great day!

Just a quick note before I finish packing and get on the road.

You guys have a Happy Easter.

When I come back, my show opens on Tuesday and school will be winding down. I am looking forward to summer break and getting back with my diet plan. I think once this trip is over with I can get myself motivated again, that is my goal anyway.

Kayaking was fun yesterday, it was my friends first time out. Seeing him reminded me how far I've come in terms in back strength. It really does get to your lower back until you develop those muscles. He saw two deer at one of my favorite spots, I think he is hooked - it took me months to see my first deer from the water. Anyway it was good to get out. As much fun as it is to show someone the ropes, there is nothing like the solitude and adventure of going alone. It won't be long before the wildflowers are in bloom, it'll be good kayaking weather from here on out I think.

I did not exercise this morning. When I woke up I had the start of a sinus headache, which is almost like a migraine. I don't know why, but everytime the seasons change this happens.

ledom~Happy Easter to you too!! Your kayaking trip sounds wonderful. I'm happy that you saw some deer in your travels, it makes the trip even more enjoyable. Speaking of wildlife, we have a wild turkey that comes into our yard and walks down our road. Last year we had a mother and her 11 babies walking around. I don't know if this is one of the babies or the mother.

judi~Did you have a good day yesterday with your eating and exercising? Has Marley recovered yet from his trip? It took Miz Lacee about a couple of days.

Take care and enjoy the day

Kayaking sounds wonderful Ledom. What a good thing it was to get that kayak, eh?! Have a great trip.

Alice, Marley is doing a lot of sleeping. Bentley is going to dog drop in every day now, my D says it is an expense but he just gets too bored at home when they are gone. He starts chewing up the pens, etc. He is one of the leaders of the active group...him and the pug, isn't that a hoot! She says they display their position of authority by sitting on top of a wagon in the dog play room. (Beta and omega dogs sit on the floor, not the wagon.) Isn't that funny! I miss not seeing him for awhile.

Dieting went by the wayside yesterday, so did exercising...unless I count going up and down 2 flights of stairs a 100 times, trying to get this place straightened up and all the clothes washed.

I am thinking to get my hair layered, then permed but leave it long enough to still put up. Any ideas? I need something to give me a pick up, I am feeling so frumpified. I have to do something and I can't wait until I lose weight to feel better.

judi, I can just picture Bentley and his "partner-in-crime" sitting ontop of the wagon. They must look soooo cute the little s
If Lacee was there she would be ontop of the wagon too.

A new hairdo!! What about getting your hair highlighted or colored? I know when I get mine highlighted I feel like a new person. Is your hair very long? Maybe just having a few inches cut off the bottom, but leave it long enough to put up might help. If you are comfortable with layers and a perm, GO FOR IT!! Let me know what you decide.

Going up and down stairs is good exercise! I was able to do my exercise this morning. Exercising really makes me feel good. Now...if only I had the motivation to diet I'd be all set

Hi ledom! Hope you are having a good time.

Enjoy your day.