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.

I am very happy with myself this morning. I dug out one of my Basic Firm Tapes and did it. I hope the start of something lasting... My goal is to exercise 6 days this week.

Hope everyone is having a good weekend.

I am starting anew...I am moving down to the next level in points, 3 fewer points on the top end.

I am also going to try a small bit of exercise every day as opposed to a few big bouts a week. I always hope I will do more but don't so I am going to start small.

I had enough points for an (entire) avocado sandwich for supper...yum, yum.

I am going to get my hair colored and cut again tomorrow. How do you like your hair now Ledom?

Hi Alice! What is Lacee up to? Bentley is going to see about his warts again tomorrow. He was over and playing with Marley's toys and he has a wart in his mouth so I thought they might be transferable and washed Marley's toys in the washer...he was some stressed out while they were in there. I just enjoy those dogs SOOO much!

judi, we have a new day to look forward to. I think that your plan of a little exercise every day is good. It will be something you can build on. I get a smiliefor doing my workout yesterday.

What's up Alice? You are being awfully quiet. Hope you are still in vacation mode, a little anyway.

I went to work yesterday, cleaned my desk and started up on some paperwork. That is something else I am trying to ease into. I go back the 22 of August for meetings and classes start on the 27.

I have been down in the darkroom this morning. I aligned the enlarger so I'm in focus from front to back and side to side judi. I am experimenting with some larger prints and needed to make some adjustments. Whew, I hate doing that and I needed to come up for air for a few minutes.

Have a good day everyone.

It's a rather dismal day with a lot of humidity. We are having a shower go through as I speak.

As with the both of you, I am starting anew today. Yesterday was my birthday, so I splurged the entire day, otherwise I would've started yesterday. DH & I went for our walk early this morning before the humidity rose any higher. It felt good after a 2 week lapse.

ledom, good for you getting out your exercise tapes. Starting out slowly seems the best way to start. I can't believe Aug. is almost here The summer seems to be flying. It seems only a moment ago when you said you were getting through for the summer, and now you are talking about going back to work.

judi, congratulations on going down to your new level of points. That must make you feel good. Lacee is doing fine. I took her for a walk recently and she was ready to "tangle" with a yellow Lab. Poor Bentley. Do the warts bother him in any way? How did he make out with the Vet? I too love my dog to bits. How did your hair appt. go?

Enjoy your day!

You naughty girl - you didn't warn us so we could send you a birthday greeting on your birthday.

Well, guess we'll just have to do it a day late!

HAPPY BIRTHDAY!!! You

We'll just celebrate today instead!

:sheep: for paddling 2 hours tonight. I was out on the water when the sun went down. It was beautiful.

I'm going for a record it seems - 3 posts in a row!

Really, I'm not going for a record - just kind of a hyperactive poster the last couple days.

I just finished my 4th workout of the week (2 to go). I did a tape this morning.

D and I are going to partake in our favorite aerobic activity this afternoon - SHOPPING.:sheep:

Well, not too much new since my last post so I'll end it here.

Oh, I am having trouble with food. I am not totally out of control but not totally in control either. Why do I have to love it so much?!?

Birthday to you, dear Alice (musical notes)

And Ledom, way to go on all the things that you are getting done...speaking of enlargers, I might look around for a second hand because I can't do big prints on mine. I think I should be able to pick one up cheap because a lot of people are doing digital now.

Alice, no Bentley doesn't seem to be bothered. They are going to leave them alone for now and they are not transferable to other dogs. Lacee, that sounds like a Boston wanting to take on a big dog just for the fun of it...but good naturedly of course.

I am going to meet my daughter but I am going to restrain myself from shopping (I ordered a few 100 dollars of books from Amazon.com lately) so I guess so restraint is in order.

Girls! I LOVE my hair. It has about 6 1/8 inch wide streaks of blonde in the copper...I am so happy with it. I had it only trimmed about 1/4 of an inch. How do you like yours now Ledom?

My favourite food is avocados at the moment...I am counting about 8 points for a whole one but well worth it, better than ice cream.

How is the humidty now Alice, it is humid here but cooler. It never seems as humid as on the east coast though...I don't know why that it because we are on the water too.

Have fun shopping Ledom! (Hmmm...come to think it of you have been doing a lot of shopping lately new chairs, entertainment unit etc. )

I hope you both had a great shopping spree with your Ds. A friend & I went to a summer theater production of Chorus Line. It was very good, and of course a lunch out too. I was very good foodwise. Thank you both for your birthday wishes. I only wish they didn't come around so quickly

ledom, you and I are just the opposite, I've been doing ok with my food, but not in the exercise dept. You sound like you are really on track with your exercising. One step at a time, once you get the exercising habit, the eating will follow along.

judi, I'm glad you're happy with your hair. I'm sure it looks smashing. It was extremely hot today, around 92 but the humidity wasn't as bad as it was yesterday. I think it's supposed to be like this tomorrow too.

DH bought a new pickup truck. He picked it up this morning. He was driving home from Mass. a few weeks ago when one of his brake pads went. He brought it to the garage to have new pads put on. The mechanic fixed the problem, was driving it out of the bay when the brake cable broke. Thankfully DH wasn't driving the truck when that happened. We just figured it was time to get a new one.

Hope you both have a good night.

judi - you have me pegged. I gotta get back to work so my bank balance doesn't sink through the floor. Actually, I didn't do too much damage today. Just a book and a couple of magazine. D is shopping for her dorm room and we came up with a great chair for her to take to school from Target. Do you guys have Target stores. We love them.

Alice, I think (and hope) you are right. That diet will follow exercise. I think I am noticing myself become a bit more aware of what I'm doing. I caught a glance of myself in the mirror today and was NOT happy with what I saw. That is a motivater for sure.

How exciting to have a new truck! I'm glad hubby wasn't involved in an accident because of bad brakes.

My hair, you know, the cut is ok - it's not fabulous though. My problem is I don't like to fool with my hair. I like a cut that I can wash and forget about. This cut does that but a little more effort on my part might make it better. judi, your hair sounds fabulous. I am glad you are enjoying it.

Alice, I am so glad your husband wasn't hurt...that is very scary. He has a new truck, that is SO cool for him, my DH is a truck guy himself and a new truck is just the ticket.

Well, I am doing diff then you both...even though this was my "new" start I am having trouble in both the diet and exercise dept. I find I am starving around midnight (and I never was a midnight eater before) so I get up and eat p.b. and bread...then I have the WORST nightmares...hiding from people chazing me, terrorists wanting to shoot me but changing their mind and wanting to put nails underneath my finger nails .... running away and even in my dream I am thinking "I am way too fat to be running like this!"

Ledom, I too like wash & wear hair but these short do's do take a lot more fiddling with that is for sure and tons more hair products. People always used to say when my hair was long "Isn't it a lot of work???" It is just the opposite, wash it and go and wear it up or down. The shorter hair is much more involved I find.

What an exciting time for your D. Grown up D's are so much fun!! It is like having an instant best friend!!! Yesterday we bought stickers (the ones that are for kids) for our diaries, we counted up the diaries we are writing in for various things and we each have 5 diaries going at one time.

Well, speaking of "do's" Marley has to go in for his now...

Another hot day, 96 deg. DH had a bed liner, which is sprayed, onto the bed of his truck. The place that does this is about a 45 min. or so drive south of where we live. He had to leave it for quite a few hrs. so I followed him down very early this morning in my car so that we could tool around for awhile, have breakfast, do some shopping, and have lunch. By the time we got to where he left the truck, it was done. Then we came on home. Miz Lacee got her Good-Girl cookie....before I saw that she had found a piece of blue foam and chewed it to bits Needless to say she is in the DOG HOUSE!!!

judi, what if you have a low cal snack around 7:00 pm or so. We usually have either sugar free instant pudding or sugar free jello, and of course some Cool Whip. Would that help you around midnight?

ledom, I also like wash & wear hair, but I have sort of fine hair, but I have a lot of it and it tends to go flat after awhile no matter what I do with it. When I was younger my hair was very long and I could just wash it and do nothing to it.

I am really trying to be good dietwise, and last night DH suggested we go out for an ice cream. When I wasn't really trying, he never suggested it!! GRRRRR!!! We did not go. I told him later in the month after I get a handle on this diet thing.

I hope you have a wonderful evening.

Hi Ledom & Alice!

Just a quick note to say we are off to Ca. for a week. We did get our new RV so we are off to pick it up today and leave from the dealership. Our D. is going with us and the little Bentley. It should be fun.

So everybody have a good week and I hope the weather gives you both a cooler break.

That is a good idea for a snack Alice, I will make get some this week and do that. I never think of it...I always think bread stuff first it is such a bad habit.

Email you from the road.

judi, sorry I missed sending you off with a "have fun", but it sounds like you will anyway.

I thought of both of you and your dogs last night when I saw this cute segment on CNN about a doggie beach in NYC. The had fenced off a special area where people take their dogs to play in the water. It was so cute, the dogs in the clip were having a blast.

Yesterday I took a day long kayak tour of a place I have been wanting to explore. It was a perfect day, a little hot but there was a nice breeze. I guess I paddled about 13 miles, I feel it today. I am glad I did it, even though it is something I have been thinking about for awhile I could never quite get myself out of bed in time to do it. The round trip for driving is about 2 hrs as well. Anyway I launched around 8:30 and took out at 3:30.

On hair: I think my next cut will get me where I want to be. The first cut was really short on top. I am letting the top grow longer now. I still want it layered but with the top not too much shorter than the bottom. The longest part is about chin length. My hair has a lot of natural curl, it is thick and tends to coarseness. It is not just laziness that make me like wash 'n go hair. Too much blow drying, curling, or coloring makes it dry and the ends split. If the cut is just right, nice curls form and it is ok and looks healthier than any other way. I do think I made the right decision to start wearing it shorter, I am at the age when I just need to do that I think.

So many things firing up on the work front now. Just about 3 more weeks of summer break but my message box is filling up with stuff that needs to be done now. Well, I guess breaking back into the swing of things gradually is good. D and I hope for one more little getaway, I don't think we'll make it to New Orleans after all but will try to get over to Memphis in the next couple of weeks.