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 managed to shoehorn myself out of bed this a.m. by 5:15. My workout is behind me. This is MAJOR!

TGIF - hope you girls have something nice planned for the weekend. No plans here except that I truly hope I get out in my boat again. A former student, recently split from gf and kinda lost, and friend - I think I practically raised this kid - wants to go kayaking. Of course he likes roaring rivers and getting out sometime after noon, but there has to be a compromise somewhere. I think I'll call him back and set something up.

I am thinking fruits and vegetables. I am planning to keep a food journal today.

I was out 4 1/2 hrs. in my boat yesterday, last night my arms had that pleasant tired ache that I remember from last fall and I even got my first layer of tan, granted that never builds up to amount to much even by the end of the summer. Just kind of primed the well of what it feels like to feel fit and I need that right now. I was looking at workout clothes in my junonia catalog as I ate breakfast and I've promised myself a new outfit if I stick to diet and exercise for a week. Maybe that is too soon, but I think if I can do that I deserve that outfit.

I just ordered something a couple of weeks back from LL Bean. They have some things that go up to 3X. I like their things too. I got a jacket and some capris and a top.

DH had to deliver some parts down to Mass. so Miz Lacee & I went with him to make a day out of it. The traffic coming home was horrible It is a long weekend for some in Mass., Patriots Day Weekend...the Boston marathon...and a lot of people were coming to NH for the weekend. It should be interesting to see if there will be any activity up in our neck of the woods.

Tomorrow's plans are to rake the yard and the flower bed before the black flies emerge next month. They are only here for a short while, but raise havoc while they are here.

I hope that both of you are feeling better about what happened to each of you. (((((HUGS))))) to you both!

ledom~I'm glad that you kayaking trip went well. I think it feels great when you are "that kind" of tired. You know you have done something good for yourself. I think that student of yours will jump at the chance to go kayaking.

judi~Yes, LL Bean has some great clothes, don't they? I usually buy quite a lot from them, and about once a year, usually in the fall DH & I take a trip to their store.

I hope you both enjoy your weekend.

Alice, it sounds like you are encouraging spring with your raking activities. You live in a resort area? I know you talk about a lake nearby.

Yesterday went well for me with diet and exercise, I wasn't perfect on the diet but I did journal and it helped me know exactly where I was. There are a few forbidden foods in my house now that must be gotten rid of, I do so much better if there is no temptation. D is interested in toning up a bit in the next couple of weeks before prom and has expressed interest in hiking and cleaning up her diet so I guess we'll work on this together.

My young friend and I are going kayaking tomorrow. It should be fun, we will be going on a river which always gets my adrenaline pumping. I'll be leaving my camera at home for this one, we have had a lot of rain lately so the water will be moving too fast to take pictures.

Alice, I'm feeling better. My feelings are still tender, but I see that a break with this person will probably be better for me in the long run. The price of that friendship is just too high.

So far it's pretty mild, I actually was able to go outside with just my T-shirt & jeans!!! We have to go to the grocery store shortly, and hopefully the showers that we are supposed to get will hold off until late this afternoon so that we can begin our yard work.

ledom~There is nothing like dieting and exercising with a partner, as you keep each other motivated. How was the kayaking? Yes, where I live is somewhat of a resort area. Most are summer residents, and there are only a few of us who are year round. The lake is within walking distance from our house, but we do have a summer cottage right on the lake, also within walking distance from our house, that is where I spend those 2 weeks with my cousin, who has a summer cottage right behind our's. I agree with you that some friendships are too high a price to pay.

judi~I hope you are enjoying your Sat.

Take care.

Hi girls! The place I live is a summer place with year round residents too. The summer people come after the May long weekend. There are about 2800 people who live here on the island.

The kayak trip will be fun. I need to do raking too but I don't want to "frizz" my hair...to much moisture in the air. I am going to phone around and see if I can find someone to do it for me as soon as I finish posting.

Did you see Oprah yesterday? She had some very big women on. Charming and beautiful ones talking about what it was like to be big. I have the "Get with the Program" book but I haven't read it yet.

Better start my day, check in Shebacat!

I also agree with you two, better to be alone than be with a person who is hurtful. Absolutely! Life is too short to spend around nasty people (whatever their reason is).

judi~Usually our "summer people" start opening up their cottages Mem. Day Weekend. It's not until July 4th that the season starts in earnest. By Labor Day weekend we are not sorry to see everyone go home Are you the same way? I also bought "Get With the Program", but have just skimmed through it. I really should get in a quiet corner and read it through and do the workbook. I think his philosophy is exercise..exercise..exercise, then start the "dieting" part.

ledom~How was the kayaking trip?

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

Take care and enjoy the rest of the weekend.

Yes Alice, it is exactly the same. Some movies have been made here on the island too. Last night there were some movie people on the ferry to the island. They were "no names", haven't seen any one really interesting here yet.

Well, I got someone to clean up the yard yesterday. Now I am inspired. I bought 3 forest flame pieris to put on the dog hill where out Akita died. I also emptied out flower pots, today I am going to clean my garden room out. From season to season I forget what tools I have etc.

I have to get in a quiet corner too and read that book. I signed up at the Oprah.com as juditioo. I got some good recipes there.

Hi Ledom! Hope you had a great weekend

judi, the only popular movie they ever filmed in our area that I'm aware of, is "On Golden Pond". That was many..many yrs. ago. It wasn't filmed on our lake, but on a lake not too far from where we live. At the time DH worked at a local bank and saw Jane Fonda when she and her entourage came into the bank to open various accounts. Now just about everything touristy is named "whatever" On Golden Pond.

Did you see Oprah when Andrew Weil & her former chef, Rosie were on touting their new cookbook? Some of the recipes sounded delish. I got some recipes from her site also.

We did get some raking done before it started to rain. I just had to rake up the front lawn where you-know-who does her duties. I told DH that we should only feed her 1 or 2 times a week!

you industrious ladies. I had a good a productive weekend too, though no yard work. I cleaned inside and D and I made a good start on our healthier living campaign. We shopped and cooked and on Sat. we hiked. I did get outside and clean and season the grill and then grilled some chicken. But, I do need to mow and plant my flower pots. Kayaking yesterday was lots of fun. We did a 3 1/2 mile stretch of river, it went by so fast we did it again. I love flat water paddling most of all, but it was a good change.

Both of your hometowns sound so neat. I would love to visit both places. I have often wondered what it would be like to stay in resort areas that I have truly loved. I have vacationed in Cape May, N.J. several times and always wish I was a townie when I have to leave. I actually live in a national park town, but I guess because we are down south, the touristas never leave. Fall is a big draw here, as is summer. There is also a fairly large general population.

judi, the cats are enjoying the warm weather, they want to be ouside all day. They run out the door when I go out to get the paper and I have to call and call to get them to come in at night. We have a 4th charity case cat that comes by to get the scraps we throw out for him. He has aquired the name of Mr. Darcy, and he is really a pretty cat. He is somewhat wild, but will let us pet him if he's in the mood. We tease Beatrice because she seems to like him best of the 3 cats we have, though they all tolerate his presence. Yesterday when I was outside working on the grill, all 4 of them were laying around in the yard. I just love cats, they are such nice quiet, peaceful company.

The gf that was driving me nuts last week called and left a message on my machine to hike Sun., I had other plans and didn't call back. She sounded as if, as far as she was concerned, everything was cool. I guess I need to talk to her but I'm not ready to yet and I hope when I do that I will find the right words to express my feelings.

I am feeling very positive about PMDing again. I have my "want to" back. That was what was so tough there for a while, I just didn't care very much. That Oprah sounds like it was a good one. Were those ladies content with their weight, or were they dieting? Sorry I missed that one. Oprah seems to me as if she is in a good place now. She did gain back weight, but she looks healthier than she did at her heaviest, and frankly, at her thinnest too. Oprah rocks!

We had a great weekend weatherwise..sunny and warm. It's raining now, but hopefully it will clear up by this afternoon so that I can go for my walk. If not, I'll do one of my exercise videos with the weights.

ledom~I'm glad that you kayaking trips went well. It must be so peaceful out on the water. You are right not to want to talk to your gf until you are ready, and when the time comes, I'm sure you will know what to say to her. That is great you and your D are into getting healthier you both can keep each other motivated. I love cats too. They are so easy to take care of. I wish DH was not allergic to them.

judi~I hope you are enjoying your Mon.

Take care.

re: Oprah, no the women weren't happy being fat but they weren't waiting to start living and one even said she loved her body because it was what she had. They all had good attitudes. It was very good but also kind of scary because of how much a person can gain.

I am journalling again. It is a good tool. THis morning for breakfast we had pea soup (kind of weird for breakfast I know) but I made it in the crock pot last night and it smelled so good this morning. The DH is at home today so that is kind of nice.

The cats sound like such nice company. Animals are one of the nicest things in creation, then flowers...

I am going to town today to by more flowering shrubs. I have to be picky about the type because we have deer come around and eat certain ones. The rhodos and the pieris they don't touch. Here a rose bush always has to be fenced. Roses don't do so well here too damp and not really enough sun but some can be coaxed to struggle along.

You are lifting weight Alice What kind of weights do you use? I bought one pound weight to strap on my wrist for when I treadmill. I have no arm strength at all.

Glad the kayaking was fun. If you ever come here for a visit you will feel right at home because in the village we have a place to rent kayaks and I see people out in them all the time.

Time to go to the mail. I am waiting for my package from LL Bean

Hi! How are you doing?

I went for an 1 1/2 hr. walk yesterday. We had a break in the rain. There was mud everywhere. Marley smells like a slough beast (he is going to the groomers today). He couldn't understand why he had to sleep in his basket last night instead of on my bed.

I had a good food day yesterday. Now I just have to string a bunch of these days together and not just have them sporadically.

on your great day judi - and you too with your exercise Alice.

Yesterday was interesting to say the least. I gave myself a minor injury on the matt cutter - enough so that I had to have a tetanous shot and a special bandaid. Anyway, a visit to the Dr. means you have to weigh! I was pleased that I had gained about 5 lbs, I was afraid to find out - I thought it was more. So the spell of skirting the scale is over and I think that is a good thing. My clothes all fit, just not as nicely as they were, yet another reason to keep on track.

D had a traumatic night last night, it must be epidemic judi. I can not wait for this school year to be over. The days of sliding through the last 3 weeks of sr. yr. must be over - she is so stressed out her stomach is tied in knots. Stayed up way in the night talking to her so that this morning I'm pretty useless. Yesterday was a bust with exercise too, maybe tonight I can gather the energy to go for a walk.

You guys inspire me.