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.

It has been soooo hot and muggy here these past few days. It was almost 100 deg. with high humidity. I thought that this might be the type of weather you experience, ledom, in the summer. We have gotten some cooler air from Canada and it seems so refreshing.

ledom~I have been where you are now re: diet & exercise for the past year. I don't know how to get out of this slump. I honestly feel like a slug. I hope you had a good 4th of July, our's was rather quiet. We spent most of the day with some friends and family down to the lake. You must be relieved that your D's dental surgery is behind her. Does she have a sore throat at all? When I had my wisdom teeth out, just one side of my throat was sore, but not too bad. The best part of having my wisdom teeth out were the pain killers. Did they ever make me feel good I wish your D a speedy recovery.

judi~Welcome back. I'm glad you made it home safely. Your new RV sounds really nice. Wen will you get it? 4 lb. isn't bad. Once you start back to eating and exercising they will come off in no time. It's very hard to eat right on the road, and when you are travelling in a vehicle most of the day, it's very hard to get any exercise.

Hi Lana, I hope you are enjoying your summer so far.

Take care and have a great day.

the slump....that is where I am too.

Alice, hopefully we will get the RV before the next trip. The one that we want is in Oregon and there are complications with financing and bringing RV's into Canada. Your 4th of July sounded very inviting. It must be so great to have a place at the lake.

Ledom, send warm wishes along to your D...poor girl! I am glad it all went ok.

The weather here has been pleasant...not too hot or too cold. It is so nice to be up at six and see the sun already shining.

Morning Lana!

good to hear from you.

Lana, I have been watching that heat wave in the n.e. and yes, you have been getting a sample of summer weather in my area. Actually we have had a mild (for us) summer, though it is starting to get uncomfortable. Sometimes it starts much earlier than this though.

Poor D, basically she is ok but she is uncomfortable. Her biggest prob. is with nausea. I don't know if it is because she is swallowing a little blood or if it is the pain pills. No complaint of a sore throat yet, I hope she'll be spared that discomfort. I am getting pretty worn out too, not getting over 4 hrs. of sleep at a time because I have been getting up to give her meds. We'll both be happy when this passes. Vacation is sounding good right now, we both just want to get out of town and a change of scenery. I think by late next week we'll be able to leave it all behind for a couple day jaunt up to the north part of the state where we like to go for short trips.

Yesterday I was able to maintain the PMD for the most part - just a couple bites of D's pudding was as far as I strayed. Hoping for another day of good behavior.

Have a good day everyone.

Ledom, I am sorry to hear about your poor D's discomfort! Give her a hug for me. My D came over last night. She bought a 2nd hand Nikon in mint condition to learn the photography basics. She has a digital camera and a point & shoot but wanted a more hands on approach. We are going on a photo shoot next week.

I have my guest here. It is ok. I am tired though still from the last trip.

Lana sorry to hear about the heat.

Are you at the lake this weekend Alice?

I love summer!!!

Alice, I think I addressed my comments on your heat wave to Lana. Sorry. I wonder if it is affecting Lana's neck of the woods as well? Have you gotten cooled off yet?

D is doing much better in a way, the nausea has passed but now she has a migraine. Poor child, she never even gets a headache - I can only guess it is a combination of everything she has been through. Luckily she (and I) got a lot of rest yesterday.

Well back to the weather, it is HOT HOT HOT here. Our summer has finally begun in earnest, it is steamy hot because we are also getting these little afternoon showers.

Judi, that is neat about your daughter and her camera. What a nice thing for you to be able to share.

I am reading one of your favorite authors judi. I got Maeve Benchy's new paperback, Scarlet Feather. I have read 1/2 the book in the last day, wouldn't be surprised if I finished it today as that is about all I am doing.

Take care all.

The weather these past 2 days is like fall!!! It's been rather cool, in the 70's and windy. We've had mostly clouds today. It seems to go from one extreme to the other. We have been busy today down to the cottage getting rid of a lot of accumulated junk.

ledom~I read Scarlett Feather a couple of months ago and enjoyed it very much. How do you like the book? Oh, your poor D and what she is going through. I hope she's better soon. Migrains are not any fun

judi~That's wonderful about your daughter wanting to learn more about shooting photos. She will have a good teacher.

I hope you are enjoying your weekend.

Well, it is Monday morning and I feel hopeful for a better week. I just finished a walk and though at 7:15 I am drenched in sweat - it would be impossible later in the day because of the heat.

D is feeling almost back to normal. We have an outing planned today and she is so excited just to be getting out of the house. My cleaning and cooking are 85 percent done for book club on Wed. which is totally unlike me. Life is good.

Thurs. we are getting out of town for a couple of days. I think it will give me a whole new perspective on things to view them from a distance.

Now is such an exciting time for D. We are busy getting her ready to move on the 25th of August, one of our stops today is to a new shop in town that specializes in organizer type furniture and gadgets, this is right up her alley. (Can't believe she is a daughter of mine in that regard.) The day before her surgery last week she and her roomate went to the college and actually got to go into the room they have been assigned. She is so excited - seeing the room seemed to take away her anxiety about everything. Also, she has been getting some phone calls and invitations from a boy I totally approve of. He has been in her class since 3rd grade but finished highschool a year early and went away to college. He works in the library during the summer. A smart boy with a good work ethic, what more could a mother wish for . Guess I have to watch myself though, last night I told her I approved of him and she rolled her eyes and said I'd made that more than obvious. SO, guess I better cool it - could be the kiss of death if I approve too vigorously.

Kittys are well, Ricky Martin is still living in the peach tree in the back yard. I believe you are right Alice, that some big animal frightened him. Either that or he was kidnapped by aliens, he is being very weird still.

Ya'll have a good day.

My guest is gone (discreet...yahoo! yahoo!) So I am on my own.

I shudder even to think about weight loss...but now that things will be more or less normal I am going to start treadmilling regularly.

I bought some thongs with fruit on them (very Carmen Miranda-ish). Thongs that go on your feet that is...not those other kind.

Alice, we have cool fall like weather too. What a strange summer. Forget fall...I am not ready for fall.

Ledom...Things sound so nice for your D. That is wonderful! I am always the happiest I can be when I know my D is HAPPY! My D stayed overnight on Sat. just impulsively...I love that! On Wed. we are supposed to go out and do a photo shoot. And good for you and your early morning walk already...good way to start the day and probably an indication of a good upcoming week. Poor Ricky...could it be that he just likes the tree???

Alice, how is that Lacee doing?

Hmmm, I haven't read that book...I should pick it up.

I hope you all have a super day. I feel happy this morning!!!

It's starting to get hot again, but it's only going to last a couple of days before we get into the cool 70's again. I totally agree with you judi, this is a very strange summer. DH & I went for our walk very early this morning before it started to get hot. Over the weekend we had smoke from a Canadian forest fire near Quebec. Sun. morning the sky was this eerie yellow and the sun was an orange red. The winds today are blowing the smoke away, but we may see more of the smoke towards week's end.

ledom~That's neat your D got to see her dorm room. She must be getting very excited about going away to college. I'm glad that she is recovering nicely from her surgery. So sorry to hear that Ricky Martin isn't over his fright. We had a dog once that we think was frightened by a bear, for the longest time she wouldn't go out at night without a human accompanying her, it was up here when it happened.

judi~What a nice surprise your D staying overnight on impulse. I hope you have a great shoot on Wed. Miz Lacee is as bratty as ever. We took her down to the lake swimming when it was unbearably hot last week, and she was not a happy camper. Friends of our's were down with their dog, a cousin was there with her dog, thankfully not at the same time, they took turns. Have you gotten any word about the French Bulldog? How is Marley doing?

I hope you both had a good Monday. Take care.

Well, I spoke too soon. D and I have had an awful day. She has been deathly ill with nausea. I finally took her back to the Dr., it appears that everything is going well with the surgery healing but that maybe she has a stomach virus. It is going around here. We'll keep an out and see how she progresses.

Yes R.M. definately LIKES the tree, he drapes himself and naps there all day long.

Ledom, I am SO SORRY to hear your D. has maybe caught a bug on top of everything else. Poor kid, give her a big hug from us The news about her school is great though.

Alice, no I haven't heard anything yet about the French Bulldog. I bought a book on them and I think they are such cuties. How is Lacee standing the heat? We are supposed to be in for a few days of real hot weather. Are you spending most of your time at the cottage?

I had the gardener move my lilacs from down in the garden to the top of the hill near my house. Hope they like that better and will get healthy. I am feeling quite happy about my yard. It is starting to look like it is going to come together finally.

Same old...same old in the diet dept.

ledom, I am awfully sorry that your D caught a stomach virus, especially ontop of having wisdom teeth removed. I hope she feels better really soon. I imagine it must be cool for R.M. in the tree while he naps.

judi, no I haven't been spending too much time down to the cottage. It has been too chilly these past few days, it's a lot warmer away from the water. My cousin, who I spend 2 weeks with in the summer, will be arriving Sun. for her vacation, and I will be going down then. Lacee doesn't seem to mind the heat very much. No matter how hot it is she likes to lie in the sun. Does Marley or Bentley like to lay in the sun no matter how hot it gets?

The dieting dept. is also like that with me...same old..same old. I just can't seem to get motivated.

Enjoy the rest of your day.

D is feeling better this a.m., but weak and still in bed. Whew, I can't tell you how horrible yesterday was - she kind of scared me. We will get through this and neither of us can wait. The temps aren't helping! We have hit our summer stride w/ 100 plus the last couple days and not much releif in sight. Just makes you not wanna do nuthin'!!!

I am just disgusted with myself right now, can't seem to get a grip on diet and exercise and I am doing just what I have done so many times before - letting myself go and ruining my hard work of last winter. I think I need a therapist!!!!

Well, aside from that everything is fine.

Cats love the hot weather, it is the cold weather that turns them back into indoor kitties. All 3 of them complain when I bring them in at night.

Alice I'll trade you a few of my hot degrees for a few of your cool ones?!?!?!?

judi, how long have you been in your house? Landscaping does take time to settle in and look like you want it. I love lilacs. My mother grows them. Now I have this huge, and I mean huge, bouquet of white lilies that she grew. I have a large fan shaped vase that they are in and I put them in the fireplace, they fill it up. I think they are so pretty but the smell gets to me a bit. This seems the place that they show up best without overpowering me with that sweet smell.

Talk to you later.

in the matter of lilac smells, I mean...I love strong flower smells. The white is always more fragrant too. We built our house about 9 years ago and have been in it about 8. Your mom sounds like she is such a good gardener. My mom and grandmother used to love gardening too. Gardening and cooking..both.

Alice, Bentley loves to find a patch of sun and lie in it. We especially noticed that when we went to Ca. with him ...while Marley doesn't like the sun. He looks for shade even though his coat is short right now. The breed originated in TIbet maybe that has something to do with it. But Bentley can't get enough of the sun!!

I hope your D is on the mend, Ledom...the poor girl!

DH is home today. So nice when he is at home.

I took a major food haul to the food bank. I am going to quit stock piling food like there is going to be a depression or something. It felt good and it cleaned out my cupboard and pantry. I am on a new thing...I am trying not to be such a "consumer" of stuff. I plan instead of getting new to "maintain" what I have...yard, house etc. spend money on maintaining stuff instead of adding to a burgeoning pile of c*&p! I think my love of buying and eating are connected somehow.

Time for an afternoon nap!