I'm starting this thread to have a place to put these daily tips from the SBD website itself.

SBD Daily Dish of 10/23/09

Thanks for taking the time to post these Judy! They do offer some great information that we wouldn't get otherwise.

I've often heard about the interval training being better for you in terms of burning calories! Good tip!

SBD Daily Dish 10/28/09
A Healthy Twist on a Halloween Treat
For many, Halloween is a day filled with candy and all sorts of sugary foods and desserts. If you’re following the South Beach Diet and you’re worried about overindulging, fear not — you can still enjoy an occasional treat. Skip the goodie bag and try this healthier alternative instead. Whether you’re hosting or attending a Halloween party, or you’re looking to bake something for your family, this delicious recipe is sure to satisfy your sweet tooth.

SBD Daily Dish 10/30/09
Worried About Salt?
Worried about your daily salt intake? Dr. Arthur Agatston, author of the South Beach Diet Supercharged, does not believe in severely restricting your salt intake unless you suffer from salt-sensitive hypertension. In this case, your personal physician can recommend the proper course of action.

Sodium, in general, is not an important player in obesity, prediabetes, or diabetes. While some research has linked high salt intake to increased blood pressure, there is no conclusive evidence linking salt consumption directly to heart disease. The South Beach Diet suggests daily use at no more than 2,300 mg (about the amount in a teaspoon of salt), which is the upper limit suggested by the American Heart Association. Americans, however, consume far too much salt than is nutritionally necessary — between 4,000 and 6,000 mg per day!

Though consuming too little salt is not usually a problem, if you're someone who participates in regular vigorous activity, you will need to be careful to maintain an adequate salt intake before and after exercise. Too much salt restriction followed by vigorous exercise can lower fluid volumes to dangerous levels.

SBD- Daily Dish 11/11/09
A Satisfying Barley Dish
You already know that whole-grain foods like brown rice and whole-wheat bread and pasta are essential to a healthy diet, but if you’re eating the same ones time and again you could feel like you’re in a food rut. Why not try barley instead? This one-pot dish is a perfect addition to a comforting dinner and can be made in advance to accommodate a busy schedule.

Barley Risotto With Spinach and Parmesan (Phase 2)

Description
This warm and wonderful dish will help fill you up and boost your fiber intake.

Serves 4—6

Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese

Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.

Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.

Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol

I've never bought Barley before. Where would I find it in the store?

Where I live, I've seen it sold in bulk at my local health food store.

SBD Daily Dish 11/12/09

I thought I'd share this one its from a few days ago.
I know I have a MAJOR issue with portion control with this!!!!

Tuesday November 10
Guidelines for Nuts and Seeds
When you're looking for a mid-morning or mid-afternoon munch, nuts are a healthy go-to choice. These satisfying snacks are low in cholesterol and saturated fat and high in healthy monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. Numerous studies suggest that nuts may be effective in preventing heart disease, diabetes, and some forms of cancer.
Learn more about nuts and seeds.

Daily Dish
Guidelines for Nuts and Seeds
When you’re looking for a mid-morning or mid-afternoon munch, nuts are a healthy go-to choice. These satisfying snacks are low in cholesterol and saturated fat and high in healthy monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. Numerous studies suggest that nuts may be effective in preventing heart disease, diabetes, and some forms of cancer.

Serving-Size Recommendations

You can enjoy nuts on all Phases of the South Beach Diet, but serving sizes vary for different types of nuts and seeds. Try to limit them to one serving per day as specified below, keeping in mind that while nuts are good for you, they are high in calories and eating too might cause your weight loss to stall. Here are different types of nuts and seeds with our recommended serving sizes:

Almonds – 15 pieces
Brazil nuts – 4 pieces
Cashews – 15 pieces
Chestnuts – 6 pieces
Edamame, dry-roasted – 1/4 cup
Filberts – 25 pieces
Flaxseeds – 3 tablespoons (1 oz.)
Hazelnuts – 25 pieces
Macadamias – 8 pieces
Peanuts, dry-roasted or boiled – 20 small pieces
Pecans – 15 pieces
Pine nuts (pignoli) – 1 oz.
Pistachios – 30 pieces
Pumpkin seeds – 3 tablespoons (1 oz.)
Sesame seeds – 3 tablespoons (1 oz.)
Walnuts – 15 pieces
How to Enjoy Nuts
Most nuts are sold shelled or unshelled and can be used both for snacking or in recipes. Shelled nuts turn rancid more quickly and require refrigeration (they will keep for up to four months) or freezing (for up to six months). Unshelled nuts should be stored in a container in the refrigerator or freezer and will keep twice as long as shelled. Top salads, cereal, or yogurt with a few nuts, or use the recommendations above to dole out a healthy, satisfying snack for yourself.

SBD Daily Dish 11/14/09


I just love "the 3 bite rule" and it has saved me on many occassions.

SBD Daily Dish 11/15/09
A Creamy Pumpkin Pie
With Thanksgiving right around the corner, there’s no better way to end this festive dinner than with a pumpkin pie. If you’re already planning your holiday meal, or you want to enjoy this favorite fall vegetable another time, this creamy pumpkin pie makes a great finale to any meal.

Pumpkin Pie (Phase 2)

Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.

Serves 8

Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.

Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.

Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.

In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.

Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).

Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium

Hi all, I have done a little research but haven't come up with much. My mom is still doing well, her one problem is she finds that her meat is dry, she is baking most things in a package in the oven, but the meat is lean, she is missing something to have as a sauce, and has used small amounts of "off plan things" examples would be tsp of marmalade, cranberry sauce, salad dressings, I know, these are not on plan, let's just put that aside though, what is done is done.

I believe small amounts of mayo and evo as well as lite soya sauce are acceptable but what else could she use. I think it is not as important for them to be sweet, I think she really doesn't want salty though. I have a great marinara sauce I will give her but is there any sauce that has fruit in it or is creamy that I have missed finding? A tablespoon of something to moisten her meat is what she is looking for.

I baked a few chicken breasts last week and I used my balsamic vinagrette on top for moisture.
Does she have the food lists or do you? Look through the lists for other things that you can add.
When I marinate them overnight, they are very tasty.

Thanks Judy, and yes she has the SB diet Book and the Cookbook, and has had them for the whole time she has been on this plan, as stated in previous posts about my mom, she is a creature of habit, and although she has come a long way she still relies on old habits.
I was just not trying to reinvent the wheel and thought there might be some quick suggestions, or links to sauces. It's just the two of them so it would be nice to have 2 or 3 sauces premade in the fridge that she could use over the week on her supper meat. She freezes a lot of things, so it is thaw and bake that day. Maybe some else has some ideas, it is the dryness that is bothering her not really the taste.

Thanks Judy.
Jo-Ann

For fruity sauces I'd go with:

1. sf marmalade (I forget if it is Smuckers or Polaner who makes this)

2. make cranberry sauce using splenda (just follow the direction son the bag of berries and sub splenda- I like to add a little orange extract or ornage rind to mine)

3. Any sf jelly (especially like Smucker's sf peach or apricot

4. Old fashioned apple butter and pumpkin butter have way less sugar than jams and jellies, so while not totally legal, they could fit IMO (YMMV)

5. fresh fruit salsa (peaches might be a better choice than those with a higher glycemic index like pineapple or mango)