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.

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.

go to prevention.com and put diet into the search engine and it will take you to the diet in another click or two

the website gives more details on the diet

We had a beautiful fall day yesterday. Friends of our's came up for the weekend. He's working on their cottage, so yesterday, while DH was watching his NASCAR racing, she and I went down to the beach and had really good "girl talk".

ledom, I will check out the BFL thread. I find eating a higher protein diet stays with me longer than eating a higher carb diet. I have seen rave reviews of Kashi Go Lean cereal. I tried it yesterday morning, I was starving within 2 hrs. If I eat some protein with carbs, I'm fine all morning. Going to 100 before starting something new is a great idea! I wish you luck with your something new you are doing. Can't wait to find out what it is.

judi, good luck to you also, on your something new, and as I said to ledom, I can't wait to find out what it is. I've done almost the same thing with joining WW. The only people who know are the people on the threads I post on, and my GF who I meet weekly for lunch, shopping and/or a movie, as she is doing Atkins and each week we compare notes.

Tomorrow is my weigh in day, so wish me luck. I hope I didn't go over my points too much yesterday with cake & champagne. I'll find out tomorrow.

Take care and enjoy the day.

for all 3 of us right now. We seem to have found a second wind.

OMG - I couldn't do all my workout this a.m. I guess this is something I have to work up to. The plan is to train 5 muscle groups (upper body) on the 1st and 4th day. Cardio the 2nd and 5th, and (lower body) the 3rd and 6th day. After 3 exercises I had to stop, I plan to do the other two tonight. Exercise is taking longer to get into place than the food. I didn't do it at all yesterday - but I'm gettin' there, slowly but surely.

For a person that obsesses about food this is a great diet because I have been paying a lot of attention to getting the right things in the house. I cooked a lot yesterday. I thought I got a great omen when I went shopping for my new food yesterday morning. The first person I saw when I pulled up in the parking lot was a woman loading her groceries in her car. She had on her workout clothes and she was obviously a strength trainer. She had great definition in her arms and shoulders, you could tell at a glance that she really worked at it. I just imagined all the healthy food she had just bought and it was an inspiration.

judi, your no food after 5 sounds like a great plan for you. I know what you mean about modifying and finding what works for you - I think it is important to be able to do that.

alice, I am counting on Lillie to bring us some rain. It got hot here again. We are back in the low 90's which is a bummer. Just a taste of cooler temps got everyone excited, now it is back to hot and humid . By the weekend we may have a break. Glad you had a good visit with your gf.

Well, it's Monday - time to start cracking.

For the next couple of days we are supposed to have summerlike weather, in the 80's and humid. This is Oct.???

Today was my weigh in at WW. I only lost 1.2 lb, and I was rather disappointed . Maybe I'll do better this week.

ledom, I checked out the BFL thread, and couldn't believe how long you had to do weight training. As you progress you'll be able to do more exercises. Just take it at your own pace. The food plan looks like a very healthy way to eat. How did you do today?

judi, hope everything is going well for you. I heard on the news last night that our foliage is going to be about 2 weeks behind schedule. They said that we need frost to help the trees turn color, and we haven't had any frost as it's been so warm. This has really been a very weird summer and fall. I only hope these warmer temps carry over into the winter.

Take care and have a good day.

don't be discouraged. 1.5 lbs is GOOD! It's not how fast you do it that matters anyway. You just can't let the slowness of the process keep you from doing what you know is best for yourself!

The food on BFL is very plentiful. If you didn't do the workouts I'm sure you might gain weight, but who knows I am no expert. Today was my cardio day which I liked a lot better. Just 20 minutes. I did the same walk I usually do but tried doing it in intervals of varying intensity. I was defintely winded when I finished. I am still learning what and in what portions of food I can eat. There is a lot of information on the web about this WOE. Wish all I had to do was sit and study the diet for a few days. As it is I am stealing bits of time from the chores I should be doing and wearing myself out in the process. Tomorrow is my day off so I'll study it in more depth then.

Hey! My entertainment center is coming Friday!

judi - how are you? Will DH be home soon? I bet you are starting to miss him. I hope you have enjoyed your solitude.

Well, back to the books - the night class is tonight and I'm cramming for my lecture.

It was beautiful out yesterday almost 80 deg. Today is supposed to be about the same, then a reality check tomorrow.

We lost our water this morning, I was in the shower at the time DH checked the well, and thankfully we have water, so something must've happened to the pump. We'll call a plumber later to come and check things out.

ledom, and entertainment center!! How wonderful You will get a lot of enjoyment out of it. Pretty soon you'll have the BFL lifestyle down pat. It's nice to be challenged by something new.

judi, how are you? Haven't heard from you in awhile.

Take care and have a great day.

I hope all is well on your side of the world.

Alice, I hope your water problem isn't too serious? What a time for it to go out, with you in the shower. Our weather is still too hot but by the end of the week we get a dip into the 70's, I'm looking forward.

Actually today isn't my day off, tomorrow is. Work is so hectic the first 3 days of the week I meet myself coming and going. I'm still worried about what I said to one of my students last night. She has missed 2 1/2 nights of class of this semster in a class that only meets once a week. She accidently ran into me in the hall just before the class started (I'm sure she really didn't want to see me), and said she couldn't come because she had a painting due tomorrow and needed to work on it. She also had her hunky new boyfriend in tow. Sigh, last week she had to leave in the middle of the class because her daddy was going out of town and she needed to spend time with him. I told her, in front of the hunk, that she was getting very whiney lately. I know she felt insulted. Don't even know why I worry over these things, I REALLY wanted to give her a serious dressing down. She is just very immature and spoiled but somehow manages to get by by being very cute and sweet. Somehow that little exchange has been nagging me - I should have done it different.

Anyway, for the most part, my students are working their butts off. I appreciate that in a student.

Hi! Sorry I have been missing in action for awhile (things got crazy around here...so it was really missing in "action").

You both sound like you are doing great on the new plans. That is wonderful. I was down 2 1/2 pounds this week so I am encouraged to really be faithful to the "PLAN".

The no eating after five thing is working out well, a couple of times I was in Vancouver and didn't get home until about eight and then had to eat late and it didn't feel right at all. The only thing is I am struggling with is the water...now if it were 8 cups of coffee I would be fine.

Don't worry about the "brat" with the hunk in tow, Ledom. Having a D I know how sensitive they are but it is only EGO and nothing that will do them any good later in life anyway. I know my D has gotten away with a lot by being sweet and pretty and it hasn't done her one bit of good. They learn to shirk responsiblities which ultimately back fires.

I can't believe that it is that hot where you are Ledom...in Oct. that is amazing! It feels like it is going to snow here. It is cold. I brought in my plants that will winter in the house. Alice, it must be so beautiful where you are. We really hope we someday be able to go down the east coast and there abouts for a number of weeks in the motor home, especially in the fall. I might be going to Ca. for 3 weeks in the latter part of October.

I had my hair layered and new streaks put it. I haven't had such nice hair at anytime in my life before. My hairdresser is an Iranian woman. She herself is gorgeous. long red curly hair, tall and very slim. She always wears black and looks tres elegante. Some people can really carry off that "all black" look...I love it. She is inspiring just to look at, she in her late forties. She is every bit as nice as she looks too. Her family left Iran a long time ago to get away(they went to Germany for a few years and then Canada) and had to leave everything behind but she says it was well worth it.

Alice, how did the water situation turn out? We are on our own well so that is always a foreboding here.

Alice, I too have found that you have to have a bit higher protein, to keep going...I know if I eat Egg beaters or eggs (which I don't like to do) I can keep going until around one in the afternoon but if I have just a carb breakfast (no matter how healthy) I am starving by eleven.

One of the Blessing's nun dolls arrived this week and she is a beauty!!! But Canada customs tempered my joy somewhat by charging me 48 dollars in duty &%$#!!!!

Things have calmed down here so I will be back at my post, well...to post. Have a good day all!!

We got our water back. It was the pump, the plumbers installed it yesterday afternoon. It felt really good this morning to take a "real" shower

YAY!!!!! judi, you're back. We missed you. That's fantastic losing 2 1/2 lb. It really is an incentive to stick with the PLAN. I'm glad that not eating after 5:00 is working so well for you. I know what you mean about the water and the 8 cups of coffee. Actually, we are a bit behind in the foliage dept. Because of the warmer than normal temps., we haven't had the frosts to help the trees along. We are seeing the sicker trees and the "Swamp Maples" starting to turn and it is starting to get beautiful. It would be nice if you & DH were able to come this way in the fall. Usually, about the 2nd weekend in Oct., which is a holiday weekend, is our peak. I bet your hair looks fabulous! Did you have it cut shorter, or have kept it chin length?

ledom, I agree with judi about your student with her beau in tow. It was probably something she needed to hear. I really wouldn't worry about what you said to her. I'm glad that the rest of your students are hard workers. How has your BFL been going? Have you seen anything of Lili yet? We may see something by Sat. We still desperately need the rain.

Take care and have a great day!

It's so good to read your posts. Thanks for words of wisdom on my student. She made me mad. I usually don't get mad at my students and I think that is what was bugging me so much. I am not going to put any more of my emotion into her, she has a long climb to get back in my good graces and I figure she doesn't even have a clue about that. But moving on to you guys.....WOW judi, the PLAN seems to be working. Good for you!

Glad you got your water back Alice. I have city water now but I grew up with a cantakerous well and know what that kind of trouble feels like.

Lili is giving us 50 % chance for rain this afternoon and more chance tomorrow. Like Isadore she is taking a path up the Mississippi R., while I am more in the southcentral part of the state. I'm hopeful though. The good thing is that after she blows through a cold front from the west should blow in bringing us down into the 70's. Judi, your weather sounds great. We will have a pretty fall though once it gets going and I do love the fall.

Ah, I guess I'll tell my secret as I think I might need some moral support. On Sun. when I started BFL, I decided to give up Diet Coke too. This may not seem like a big deal but it truly is for me. For at least the last 20 years I have had a DC the first thing in the a.m. when I wake up and probably about 5 more throughout the day. I did it cold turkey. I know they say to wean yourself off but I have tried that before and it hasn't worked. I am not giving up caffiene per se. I have a cup of coffee in the a.m., but I am not addicted to coffee. I think the carbonation and taste of DC along w/ the caffiene has been my drug. Anyway, I am having that withdrawal headache - but not continuously. When I get tired is when I most want to revert back. BFL is all about "eating clean" and DC just doesn't seem to fit in with that. Plus, it is something I have been concerned about for a long time. So that is my big secret.

BFL is going fine. I am never hungry though frustrated because the food isn't exactly what I would reach for. Lots of protein and I have never big on protein. The good thing is there is an equal amount of carbs as well. Someone needs to invent protein that tastes like carbs. Then I'd be perfectly happy on this diet. It takes some reserach, etc. to figure everything out and I am still in that stage. I did download a bunch of recipes yesterday that I think will make it easier. Today I am at home and plan to do some cooking. The exercise is pretty intense. I am sore, but I don't really mind it. I am having to structure my time a little better to get everything in. I find that I need a good bit of zone out time when I'm not talking, reading, studying, anything except goofing around on the computer or watching the tube. I need to learn how to do a little less of that and more of other things, even if it is just sleeping. I am pretty tired right now but I suppose that could be the effects of the DC withdrawal. Anyway, that's me today.

Well, Alice...glad you got your water back What a relief, eh?!!

My hair is layered but the back and bottom is fairly long and poofy. The shorter layers on top and the sides make it automatically curl so it makes basically a wash and go style.

It has started raining. Its OK I have had such a relaxing two weeks at home with all my ebaying and reading I am feeling well disposed towards the universe. I am looking forward to the DH coming home. He has been missing me (it is mostly my cooking, I know but that is OK). I haven't made a meal in two weeks.

How is the BFL going Ledom?

How about the point counting Alice? I like counting points it is a good system. We finally have gotten veggie burgers at McDonalds here. It is great because they are only 6 points and very filling. Also the California Mandarin Salad is HUGE and with all the dressing, nuts etc. it is 9.5. I phoned them to congratulate them on adding these things to their menus...they were happy because they said people were usually phoning them to give them *&%@.

My pants are starting to feel baggy...I was down another pound from yesterday...I know I should stop that checking everyday because it isn't really the best way...maybe I will just weigh on Thursdays. But I love the getting "baggy" clothes feeling.

I notice in the WW food journal, the water is only 6 glasses...I can do that.

Have a great day ladies!

judi, We must have been posting at the same time yesterday. Look above your last post and there is mine talking about BFL. This diet is something - it has just dawned on me, that I am a body builder now. That is what this diet is all about. Eat the food and you have to work out. But the food is plentiful. The further I get into it, the more excited I am getting. And did I mention free day? Once a week you can eat whatever you want and however much you want - now that is a scary thought Well, tomorrow is my free day. I have a list of things that I want!

Alice, just as I suspected - Lili didn't bring us near the rain we could have used. We did have a light drizzle for several hours so I guess it is better than nothing. Maybe you'll fare better.

Well TGIF, time to get ready for that last day at the salt mines. Oh yeah, I slept most of yesterday and feel much better today. Also, I noticed last night my headache was gone!

What a difference a day makes, we had a frost last night. It wasn't too bad where we live, but farther north it got darn right chilly.

ledom, glad you got some much needed rest and that your headache is gone. Good for you for going cold turkey on the DC, you must've been determined. Being really excited about something makes you want to stick with it. I'm happy for you that you have found something you like to do. Is the eating plan very difficult to follow? To me, it seemed confusing trying to get the right mix of protein and carbs in a meal. Like you, we also may just get a glancing blow of Lili. They say it may go north of us. Any bit of rain will help.

judi, yes, counting points is a good system. I have to eat a higher protein diet/lower fat rather than a high carb/low or no fat diet. It's kind of difficult because the higher protein seems to have more point values than carbs. I just balance it out with lots of 0 point veggies. I read an article in the newspaper the other day about how McDonalds is suffering because other fast food chains have healthier fare, and that the aging baby-boomers are going to those other fast food chains. I do know that sometime, McDonalds is going to use healthier oil for their french fries.
I haven't had any of McDonalds veggie burgers, but I had one at Burger King awhile ago and I thought it was delicious. As a matter of fact, I had a grilled Boca burger for supper the other night with some melted low fat cheese. Isn't having baggy pants a wonderful feeling? The PLAN is working very well for you.

Take care and have a good day.

Me again. First, it is a palm size serving of protein and a fist size serving of carbs at every meal. All the veggies you want. That is pretty much it. I am eating a lot of egg whites, cottage cheese, chicken breast, though other meats are fine as long as they are lean.

OK - I've had a brainstorm for our thread title after we hit 100 under the PMD title. Let's call it THE PLAN. In honor of judi - but also it makes sense. You need a plan. It doesn't neccessarily matter what the plan is, just so you are conscious and aware of what you need to do and have some guidelines to go by.

Whatcha all think?

That's a great idea!!!! Thanks judi!!!!


judi, I forgot to mention about the water in my last post. The WW leader told us to drink at least 3 glasses of regular water, and the other 3 or more could be any diet beverage without caffiene in it.