South Beach Daily Diet Dish

[Demi]

I receive a daily free email from the official South Beach site, and usually post any recipes from it in our South Beach recipe thread.

However, often there are also some great tips and advice, and I thought that it would be a good idea to post some of them here, as and when.

[Demi]

From today's South Beach Diet Daily Dish:


7 June, 2007

Get Out of Town!

Up, up, and away! Experts estimate Americans will take 330 million leisure trips between June and September. If you've adopted the South Beach Diet® lifestyle, consider planning ahead so you can maintain your healthy habits while vacationing.

Pack a snack.
People following the South Beach Diet® should eat healthy snacks at regular intervals to preempt hunger and cravings, and to avoid overeating at mealtimes. "I always pack a bag of nuts and bring fresh fruit that doesn't need refrigeration — like apples or oranges — for extra long trips," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®.

Plan ahead.
Advance planning is one way to avoid the unhealthy pitfalls of long drives. "When I took a road trip to South Dakota from Illinois, I stacked a cooler full of South Beach Diet®-friendly foods, and I modified restaurant food to fit the plan," says South Beach Diet® Online member ChesireCat.

Select healthy fast food.
Sometimes you can't avoid fast food — just make sure you choose wisely. Salads are usually your best bet at most fast-food places (be sure to request a vinaigrette dressing). Look for grilled chicken sandwiches and even fresh fruit and plain or artificially sweetened yogurt, which many places now offer. Remember to pass on the bun if it's not whole grain and forgo the ketchup, too. Mustard and regular or low-fat mayonnaise are fine.

Move those muscles!
Riding in the car for hours can cause deep-vein thrombosis (excessive blood clotting in the veins and arteries), says Dr. Agatston. To prevent this, as well as overall stiffness, take a break several times a day during your drive. This tactic worked for South Beach Diet® Online member Carleen, who writes: "The long hours in the car made my muscles ache. So every few hours, we made sure to hit a rest stop and walk around for a few minutes. That helped a lot!"

[Judynyc]

Good idea Demi!! Thanks!! :thup:

[Demi]

From today's South Beach Diet Daily Dish:


8 June, 2007

Stocking The South Beach Diet Kitchen

Swimsuit season is finally here, so it's a fitting time to begin the weight-healthy South Beach Diet® program. It's doctor-designed to help you boost your health while moving toward a healthy weight. The first step is to stock your kitchen with the essentials — delicious foods you may already have on hand. If these foods aren't in your house already, it's time to head to the store and stock up!

Here are the basics you'll need:

Eggs (or egg substitute if your doctor has recommended you reduce your egg consumption)
Fat-free or part-skim ricotta cheese
Tomato or vegetable juice cocktail
Low-fat or nonfat plain yogurt
Lean deli meats, chicken or turkey breasts, fish, shellfish, or soy-based meat substitutes without breading that contain 6 grams of fat or less per 3-ounce serving
No-sugar-added fudge pops and sugar-free gelatin
Extra-virgin olive oil
Nuts (without any added sugars)
Salad greens and other veggies, like cucumbers, celery, broccoli, and artichokes (skip the carrots, corn, and other starchy veggies until you enter Phase 2)
Salad dressing that contains 3 grams of sugar or less per 2-tablespoon serving
Reduced-fat cheese sticks that contain 6 grams of fat or less per ounce.
Splenda®
Trans fat-free margarine
Condiments without added sugars, such as salsa, lemon juice, hot sauce, and extracts
Beans (canned beans are really convenient!)

Having a steady supply of these foods will help you create many delicious Phase 1 meals and snacks. Best of luck on the Beach!

[Demi]

From today's South Beach Diet Daily Dish:


9 June, 2007

Midnight Snacks

Are you a night owl who sometimes gets the midnight munchies? It's okay to add a late-night snack to your meal plan, particularly during Phase 1 of the program when you're still getting your hunger and cravings under control. Frequent snacking can help stabilize your blood sugar and insulin levels, according to Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®.

Here are some tasty late-night snack ideas, suitable for all Phases:

Celery sticks with hummus or natural, no-sugar added peanut butter
Raw veggies
Lean deli meat roll ups
Part-skim mozzarella cheese stick
Nuts such as almonds, peanuts, or pistachios (Stick with one serving — about 15 almonds, 20 peanuts or 30 pistachios — since too many nuts can impede weight loss.)
Fat-free or 1 percent cottage cheese with salsa or chopped cucumber
Dry roasted or boiled edamame (green soy beans)
Fat-free or 1 percent milk
Plain nonfat or lowfat yogurt

[Demi]

From today's South Beach Diet Daily Dish:


12 June, 2007



Getting Started: Seven Things To Remember

If you're in Phase 1 or getting ready to begin, print out the following and hang it on your refrigerator next to the list of Foods to Avoid and Enjoy. When you feel like you've gotten a little off track, or you've forgotten the key elements and goals of the South Beach Diet™, take a quick glance to refresh your memory.

1. The South Beach Diet™ is not a low-carb or low-fat diet. The focus is on selecting the right carbs and fats.

2. The South Beach Diet™ doesn't require you to count calories or measure out portion sizes.

3. The South Beach Diet™ is flexible and easily accommodates individual tastes and needs. You can substitute the suggested meals with other choices you like better. You can also plan your own meals using easy tools available on the Web site.

4. You can't lose in a day what it took years to put on. Permanent weight loss is a slow process. Eliminating the carbs that cause cravings makes weight loss easier.

5. The South Beach Diet™ allows for the inevitable slipups—that is why there are three phases. It's okay to fall off the wagon as long as you get right back on.

6. The South Beach Diet™ is a lifestyle change, not just another diet. The plan teaches you to make healthier eating choices — lessons you can use for the long haul.

7. Weight loss is only one of the benefits of the South Beach Diet™. It has been shown to improve blood chemistry, too. By eating fruits and vegetables and nourishing whole grains, you'll be well on your way to a healthier you!

[2of3]

I can't agree with number 2 as you do have to measure portions.

2/3

[Judynyc]

I can't agree with number 2 as you do have to measure portions.

2/3

Thats true and I wonder why they put that there. The food lists and meal plan guides both have very specific directions on certain foods re: portion sizes. So we just blew this one out of the water!! :lol:

While I did not count calories while I was losing, I'm aware of them now that I need to be aware of how many calories different things actually are.

[Demi]

From today's South Beach Diet Daily Dish:

14 June, 2007



Breakfast on the Go

Running late for work? Trying to get the kids off to school? Does this scenario sound familiar? Too often, the pace of everyday life leaves us with little time to cook and prepare healthy meals — especially breakfast. Often, it seems easier to grab a bagel or donut on the way to the office or even skip breakfast altogether. But both of these practices can sabotage your healthy lifestyle. Eating refined carbs may cause cravings to return, and skipping breakfast may encourage you to overeat throughout the day. Fortunately, there are a number of delicious South Beach Diet®-approved breakfast options that are perfect for eating on the go. Here, some Phase-specific choices:

Phase 1:

Precooked deviled or hard-boiled eggs (Hard-boiled eggs will stay fresh in the fridge for up to a week.)
Celery sticks with natural, no-added-sugar peanut butter
Single-serve nonfat or 1 percent cottage cheese cups
Precooked turkey bacon
Individual reduced-fat cheese slices or cheese sticks (6 grams of fat or less)
Sliced turkey or other low-fat meats
Tomato or vegetable juice cocktail in single-serving cans
Fat-free or low-fat plain yogurt

Phases 2 and 3 — all of the above, plus:

Fat-free or low-fat artificially sweetened, flavored yogurt (Limit to 6 ounces daily and make sure to avoid yogurts with added sugars.)
Whole-wheat sliced bread or whole-wheat English muffin topped with low-fat cheese or part-skim ricotta cheese
Fresh berries or other seasonal fruit
Whole-wheat tortilla (Wrap ingredients like melted low-fat cheese, scrambled eggs, and diced veggies.)

[Judynyc]

These are good but I sure wish that they'd stop pushing wheat and flour in general or at least with a caveat that many have gluten senstivities.*

[Demi]

From today's South Beach Diet Daily Dish:

15 June, 2007


Meet Arthur Agatston, M.D.

Arthur Agatston, M.D., is a cardiologist and an associate professor of medicine at the University of Miami Miller School of Medicine. He has served on committees of the American Society of Echocardiography, the American College of Cardiology, and the Society of Atherosclerosis Imaging, where he is a member of the founding board of directors.

Dr. Agatston has authored over 100 articles and abstracts for scientific journals. His pioneering work in noninvasive cardiac imaging has resulted in computerized tomography scanning methods and measures that bear his name: the Agatston Score and the Agatston Method, which are used for screening coronary calcium, are recognized worldwide.

Dr. Agatston did not set out to develop a weight-loss plan. His goal was to help his chronically overweight heart patients get their diets under control, thereby preventing or reversing the myriad of heart and vascular problems associated with obesity. Knowing that his patients weren't faring well on the standard, low-fat American Heart Association diet, Dr. Agatston began to investigate diets and the origins of insulin resistance on his own.

The result was the South Beach Diet™, which was offered to numerous heart patients in Florida with impressive results. He presented his findings at a national meeting of the American College of Cardiology and the American Heart Association. The word spread throughout Miami, prompting the local ABC affiliate to do a monthlong series on the South Beach Diet™, which was repeated for two years.

Dr. Agatston's clinical cardiology practice is still very much devoted to prevention. He lectures extensively on prevention nationally and internationally and reviews for major medical cardiology journals. Dr. Agatston maintains an active, full-time cardiology practice, both clinical and research.

Go to agatstonresearchfoundation.org (http://www.agatstonresearchfoundation.org/) to learn more about Dr. Agatston's ongoing research initiatives.

[Demi]

From today's South Beach Diet Daily Dish:


18 June, 2007


Mix Up Your Meals

Are you stuck in a food rut? If you eat the same foods day after day, meal after meal, the answer is yes! While this eating pattern may not be destructive to long-term health and weight-loss, varying your meals does have some advantages.

According to Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®, "Your chances of achieving long-term success with the program will be greatly improved by varying your daily menus." He explains, "Mixing up the types of foods you eat can stave off meal boredom — and meal boredom may cause you to overeat, thus impeding weight-loss efforts." In addition, eating a variety of foods helps ensure that you're getting adequate amounts of essential vitamins and minerals that can keep you healthy.

[2of3]

I was just thinking that this morning. my menus were looking a bit samey-samey. time to spice them up a bit I guess.

2/3

[Demi]

From today's South Beach Diet Daily Dish:



19 June, 2007

Go Fish for Your Health!

As South Beach Diet® followers already know, fish — particularly oily fish, like salmon and lake trout — is rich in heart-healthy omega-3 fatty acids. Of course, we also regularly caution against eating fish high in mercury (including tilefish, swordfish, and king mackerel). If this seemingly conflicting advice leaves you confused about the benefits and risks of eating fish, read below. Our fish facts will help you sort through the science.

Fatty fish help fight heart disease. Numerous studies have determined that the two omega-3 fatty acids found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help make the blood less sticky and, thus, less likely to clot and cause heart attacks and strokes. There is also compelling evidence that omega-3s fight the inflammation process, which is important since inflammation is thought to be involved in many diseases, including heart disease, diabetes, and arthritis. Dr. Agatston recommends adding fish to your weekly menu — just two servings a week will provide the benefits. (Check with your doctor to see if you should also be taking a fish oil supplement.) Omega-3s are most concentrated in sardines, salmon, and mackerel.

Wild fish is the way to go. Farm-raised salmon contains the environmental toxins PCBs (polychlorinated biphenyls), which may be associated with an increased risk of cancer. Farmed salmon are contaminated because their food contains PCBs. Salmon store the PCBs in their fat, where it can accumulate, just as it does in humans who eat contaminated fish. The best way to avoid encountering PCBs is to choose wild salmon whenever possible. Canned and pouched salmon are a convenient and unexpected source of wild salmon. There are also ways to reduce the PCBs in farmed salmon: Remove the skin (and the fat beneath the skin) before you cook it, and broil, bake, or grill the fish to allow the fat (again, where PCBs accumulate) to drain off. Of course, this will lower the omega-3 content as well, but you'll still get some of its benefits.

Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury. This industrial pollutant is most concentrated in long-lived, deep-sea species, like shark, swordfish, king mackerel, and tuna. While adults need to be concerned only about high levels of mercury (which can cause neurological damage and vision problems), even low levels can impede the development of the nervous system in fetuses, babies, and young children. The best way to avoid mercury exposure is to eat small fish, like cod, sole, halibut, and shellfish that larger fish feed on. It's also advisable to vary your seafood selection — as well as avoid high-mercury species.

[Demi]

From today's South Beach Diet Daily Dish:



20 June, 2007

Phase 1 Forever?

Q: How long can I stay on Phase 1 of The South Beach Diet?

A: The South Beach Diet is a three-phase diet. If I wanted you to stay in Phase 1 forever, then I would have made a one-phase diet. In general, I recommend you move on to Phase 2 after two weeks of Phase 1.

Many of our subscribers think that the purpose of Phase 1 is rapid weight loss. This is not the case. I developed Phase 1 as a method to eliminate cravings, and the majority of your weight loss will actually occur in Phases 2 and 3. If you remain in Phase 1 for longer than the recommended two weeks, you run the risk of lowering your metabolism and setting yourself up for yo-yo dieting. Instead of shedding the pounds and keeping them off, you may end up making it that much easier to put the weight back on.

That's not to say that there aren't some cases where dieters can stay in Phase 1 longer than the recommended two weeks. If you have a large amount of weight to lose, or if cravings persist past the two-week mark, then you can extend the first phase for up to one month. In rare cases of morbid obesity, you may be able to extend this even further to two months.

Still, the average person should complete Phase 1 and move on. While it can be tempting to stick with the restrictive and easy-to-follow guidelines of Phase 1, continuing with the diet as recommended will improve your overall health and promote continued and sustainable weight loss.

[dm2004]

Demi,

I'm a host on the Prevention SBD board. We (Prevention) were warned by Waterfront Media who sends out the Daily Dishes that we had to give them acknowledgement whenever we post one of their DDs. In fact I had to go over all the DD posts I did for the past 3 years and edit all of them.

I had to copy what they wanted to have on the posts. Something before the DD and something after the DD, all leading readers back to their site.

I warned the managers on the msn SBD and they have edited all of their DDs now.

It might be a good idea not to post anymore DDs.

I've seen their lawyers threaten someone who started her own SBD board. She had to completely change the format of her site and it lost so much good information.

I now won't post any of their DDs.

Carol

[Judynyc]

Thanks for sharing this...I'll be sure Demi sees this. :agree: :D

[dm2004]

Thanks Judy, I wasn't sure if she would see it.

[Demi]

Demi,

I'm a host on the Prevention SBD board. We (Prevention) were warned by Waterfront Media who sends out the Daily Dishes that we had to give them acknowledgement whenever we post one of their DDs. In fact I had to go over all the DD posts I did for the past 3 years and edit all of them.

I had to copy what they wanted to have on the posts. Something before the DD and something after the DD, all leading readers back to their site.

I warned the managers on the msn SBD and they have edited all of their DDs now.

It might be a good idea not to post anymore DDs.

I've seen their lawyers threaten someone who started her own SBD board. She had to completely change the format of her site and it lost so much good information.

I now won't post any of their DDs.

CarolThanks for letting me know. I'll no longer be posting them.

[sundancerk]

That's so sad. :( What a litigious society we live in. Thanks for all you do to keep us informed and inspired, Demi! I love the recipes you share, and your tips on finding and using seasonal veggies. You are such a treasure to this board!!! :)

[shoopdj]

Best explanation I've heard yet about why one should move on to phase 2 after two weeks of phase 1. Thanks for the post.