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I'm planning to post here the SBD Daily Dish messages together so they stay hight in the list.
8 Time-Saving Tips
Sometimes, finding the time to prepare and eat healthy meals seems like a challenge. But eating regular, nutrient-dense and fiber-rich meals, like those recommended on the South Beach Diet, satisfy your appetite, boost your health, and help you manage your weight, so there are better reasons than ever to spend more time in the kitchen. For those still daunted by the idea of preparing healthy foods, here are eight simple time-saving ways to get started on a new you:
Always keep a bag of prewashed salad greens on hand.
Cook up big meals once a week, and save the leftovers in single-size containers in the freezer.
Buy easy foods, like canned light tuna, low-fat or nonfat plain yogurt, or ready-made hummus.
Chop fruits and veggies once a week and keep them in the fridge.
Have a bag of nuts or some string cheese available for "on-the-go" days.
When you go out to eat, take half your meal home to eat the next day.
Find a healthy-food buddy, like your spouse or even a co-worker. Not only will it help you stay on track, but you can each make some of the week's meals and then share!
And one bonus exercise tip: If you can't fit in a trip to the gym, get up from your desk during your lunch break and take a 30-minute walk. |
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Thu Mar 20, 2008 6:06 pm |
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| PrincetonGal
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| Thanks, that's a good reminder! |
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Thu Mar 20, 2008 6:43 pm |
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3 Tips for Handling Holiday Treats
Easter is a holiday within the Christian faith when candy and other sweet treats are traditionally abundant. While an occasional indulgence certainly fits into the South Beach Diet lifestyle, we encourage you to steer clear of sugary treats — which can lead to exaggerated swings in blood sugar — whenever possible. To make it easier to stay on track, map out a strategy for managing the sweetest side of Easter — the Easter basket!
Give your child a healthy Easter basket. Replace some of the typical sugary treats with an assortment of fresh or dried (no-sugar-added) fruits, nuts, and whole-grain bite-size crackers. Pastel-colored hard-boiled eggs are also a good choice. Another option: Start a nonfood tradition and fill the Easter basket with stickers and other age-appropriate trinkets.
Enjoy a sugar-free substitute. When your kids are gobbling down their Easter treats, satisfy your sweet tooth with a sugar-free alternative. Some to try: sugar-free hard candies, sugar-free bubble gum, or even a no-sugar-added fudge pop. As always, limit sweet treats to 75 to 100 calories per day.
Allow yourself a bit of dark chocolate. A small amount of dark chocolate is a deliciously decadent, yet surprisingly healthy indulgence. According to emerging research, dark chocolate contains antioxidants known as flavonoids, which have been shown to lower blood pressure in healthy individuals. Plus, dark chocolate contains the minerals magnesium and copper, which may help improve cardiovascular health. So, treat yourself to a small piece of dark chocolate (egg-shaped or otherwise!).
Finally, continue to follow your healthy eating plan throughout the weekend. This will keep hunger at bay, so you'll be more likely to make sound, nutrition-based decisions when it comes to food, and you'll avoid eating the first thing you see to satisfy your appetite. |
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Fri Mar 21, 2008 12:12 pm |
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Quick and Simple Ways to Work Out at Work
The South Beach Diet lifestyle includes eating delicious, nutrient-dense foods and participating in physical activity. If finding the time to exercise feels like a challenge because of the amount of time you spend at work, we have some solutions! Why not bring exercise into the workplace? You can build up your fitness while breaking up the monotony of the day. Dr. Agatston, preventive cardiologist and author of The South Beach Diet, is a big fan of allotting small amounts of time for activity throughout the day — and squeezing in any amount of activity you can. After all, some exercise is always better than none. Here are ten tips to help you get your workout at work:
Park farther away from the office, or get off public transportation at an earlier stop.
Take the stairs instead of the elevator, especially if you have a few flights to climb.
Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away. If you bring your lunch to work, use the time you save buying lunch by taking a walk around the block.
Walk over to coworkers when you need to chat with them or to deliver messages rather than using e-mail or the phone.
Instead of meeting in the office or over lunch, meet in the gym or while taking a walk.
Take frequent breaks to get up and walk around.
Find a gym near your workplace and exercise for 20 minutes during your lunch break or just before or after work.
Use your headset or cell phone and walk around while talking on the phone.
Stretch occasionally while sitting at your desk. Check out the South Beach Diet Fitness Club online for some smart moves.
Participate in workplace-sponsored sports activities or athletic fundraising events. |
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Fri Mar 21, 2008 12:15 pm |
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Sensible Eating on Easter
Although the religious celebration of Easter doesn't historically involve a feast, people often gather over a big meal to honor this holiday. While the South Beach Diet is a weight-healthy lifestyle that embraces special occasions, we also encourage you to stick to the principles as much as possible — focusing on nutrient-dense, fiber-rich foods, like fruits and vegetables; healthy fats, like extra-virgin olive oil and omega-3s found in fatty fish; and lean protein sources, including chicken, fish, and lean cuts of beef. Here are some tips to help you stay on track while honoring Easter:
Avoid the honey-baked ham. If you're the host, glaze your ham with a sugar-free preserve.
Cook with healthy oils, like extra-virgin olive oil and canola oil, instead of butter, which is high in saturated fat.
Skip the roasted potatoes and the white rolls.
Opt for whole-grain rolls instead. And consider side-dish recipes, available on SouthBeachDiet.com, featuring quinoa, bulgur, or barley.
Load up on spring vegetables, like asparagus and snap peas, as well as fresh salad.
Enjoy a side of fruit salad (Phases 2 and 3).
Indulge in a small amount of dark chocolate (Phases 2 and 3) — which has heart-healthy antioxidants — over other sweets.
It's worth repeating that the South Beach Diet is a lifestyle that allows for occasional indulgences, such as a holiday meal. That said, it's important to return to your healthy eating habits right away. To help you get back on track, pack up unhealthy foods, like candy and other sugary desserts, and send them home with friends and relatives.
Looking for a healthy and delicious Easter menu?
Dr. Agatston developed The South Beach Diet Parties & Holidays Cookbook to help you celebrate festive occasions without abandoning your healthy eating habits. Parties & Holidays has recipes for a scrumptious four-course Easter meal, as well as recipes for other holidays and special celebrations throughout the year. Pick up your copy today! |
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Sat Mar 22, 2008 1:22 pm |
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Enjoying Leftover Easter Eggs
When Easter is over, your refrigerator may contain a surplus of brightly colored hard-boiled eggs. If you're following the South Beach Diet®, there are plenty of ways to make use of this great protein source. (Use hard-boiled eggs within one week after cooking.) Need inspiration? This South Beach Diet® variation on classic egg salad, accented by asparagus and lemon, is one delicious option:
Egg Salad With Asparagus and Parmesan
Serves 2
Ingredients
1/4 pound asparagus, cut into bite-sized pieces (3 to 5 spears)
1 tablespoon extra-virgin olive oil
2 teaspoons lemon zest
1/4 cup scallions, chopped fine
1/2 cup shaved Parmesan cheese
4 large hard-cooked eggs
1 teaspoon cayenne pepper
Instructions
Boil 3 cups salted water. Immerse the asparagus for 2 to 4 minutes or until bright green and crisp-tender. Rinse immediately under cold water. Pat dry and toss with olive oil, lemon zest, scallions, and 1/4 cup Parmesan.
Cut eggs in half, and sprinkle each with a bit of cayenne pepper. Serve each egg alongside the asparagus mixture.
Nutritional Information
349 calories
25 g total fat (8 g saturated)
443 mg cholesterol
4 g carbohydrate
2 g fiber
26 g protein
32 mg sodium |
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Mon Mar 24, 2008 7:49 pm |
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Spice Up the South Beach Diet
Tired of eating the same old lemon chicken for dinner or oatmeal with cinnamon for breakfast? It's time to reinvent your meals by experimenting with different — even a little exotic — herbs and spices. Varying the flavors in your favorite foods helps keep your meals interesting, so it's a great strategy for fighting menu boredom and staying on the Beach. Here are a few ways to breathe new life into your meals using herbs and spices:
Go Asian: Spices like coriander, cardamom, cumin, lemongrass, ginger, and red pepper will lend your foods that Far East flare. Some of them (like cardamom) can be quite pungent, so go easy at first. Several of these spices can be combined to make a delicious seasoning rub for fish and chicken. Cumin and red pepper, for example, make a yummy, spicy flavor duet for mild seafood, like scallops. (Try about ½ teaspoon of cumin and a pinch of red pepper flakes per ½ pound of scallops).
Go Italian: Herbs like parsley, basil, rosemary, and thyme are all key ingredients in Italian food, as are spices like garlic and allspice. They can be bought fresh or dried, in which case less is needed to add flavor to meals. Try these seasonings in soups, sauces, whole-wheat pizzas, and even tossed with salads.
Go Mexican: For a south-of-the-border flavor fiesta, make use of hot peppers, cilantro, and garlic. These seasonings will no doubt enliven meat, chicken, and pork, but they work equally well in soups and salads. |
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Wed Mar 26, 2008 1:00 pm |
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Change Your Life With The South Beach Diet
People following the South Beach Diet® are watching their lives change in dramatic ways! This doctor-designed program can effectively help you set and reach your weight goals, restore your health, and change the way you look at food.
I was diagnosed about one year ago with polycystic ovarian syndrome (PCOS), which caused me to gain a lot of weight (a common symptom). I tried every diet known to man but nothing helped me lose the weight. I had just about given up until I started the South Beach Diet®. I find the South Beach Diet® very easy to follow and, more importantly, very easy to stick with!
Mhgny78 (14602721)
The South Beach Diet® is really working for me! I just finished week two of Phase 1 and have lost 11 pounds. I am feeling terrific. No more sweating every time I move or do housework, my resting heart rate has slowed, and my blood pressure has dropped. I just can't believe the positive changes. I don't even feel like I am on a diet because there is such a variety of foods to eat and the recipes are wonderful. South Beach Diet® all the way!
BluesMom (19113013)
This is all about lifestyle changes, and the South Beach Diet® makes it easy to find the groove.
BoxerMom (1439473)
I did it! I went from wearing a tight size 14 to a loose size 4 — in just six months! Before starting the South Beach Diet®, I didn't even think adults should wear a size 4. I hated and ignored my mirror for 16 years, but there's no denying how good I look now! I love it! Phase 3 was made for me!
annlea (16465196)
*results not typical |
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Thu Mar 27, 2008 7:34 pm |
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The Power of Lean Protein!
Lean protein is a core part of your meal plan on the South Beach Diet® and there's a good reason why: Lean protein allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism. Lean protein is also an excellent choice when it comes to satisfying hunger and keeping blood sugar levels steady.
When it comes to protein, the best choices include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey and chicken breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives that contain less than 6 grams of fat per 2- to 3-ounce serving. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose. |
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Sat Mar 29, 2008 3:47 pm |
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Whole Grain Spotlight: Quinoa
Move over couscous — there's a new grain in town, quinoa (pronounced keen-wa). Actually, quinoa isn't new at all — it's been grown for thousands of years in the Peruvian Andes and has been a staple in some South American diets for centuries. North Americans are just beginning to discover quinoa's unique nutritional makeup and versatility.
Quinoa are the seeds of a leafy, spinach-like plant. The Incas referred to quinoa as the "mother grain" because of its high protein content — the highest amongst the grains — and because it's a great source of vitamins and minerals, particularly potassium, the B vitamins, magnesium, zinc, and copper.
Quinoa is as easy to make and use as rice, but cooks in half the time. To cook, rinse grains and combine two parts water with one part quinoa, bring to a boil, and simmer for about 15 minutes. Serve it up as a side dish, as part of a one-pot meal, or as an addition to soups and stews. Any uncooked leftovers can be stored for several months in an airtight container.
Since quinoa is still relatively new to the American marketplace, at the moment you may only find it in specialty food stores or very large supermarkets. And though it can be expensive, keep in mind that besides its many nutritional benefits, it increases about three or four times in volume after cooking, which gives you more bang for your buck. |
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Tue Apr 01, 2008 12:59 am |
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Keeping the Pounds Off While You Sleep
If you're eating the South Beach Diet® way and exercising regularly, you're already on the path toward a longer, healthier life. But there's another step you can take: getting the recommended seven to nine hours of sleep each night. The National Sleep Foundation's 2007 Sleep in FEATURED SPONSOR
America poll reveals that 60 percent of American women aren't meeting their sleep needs. If you fall into this category, a lack of sleep may be affecting your ability to lose weight and keep it off.
According to recent studies published in the Journal of the American Medical Association and Lancet, sleep deprivation can negatively influence the stress hormone called cortisol. The result? If you aren't getting adequate sleep, you may find you're hungry even after eating a sufficient amount of food. In addition to affecting appetite control, sleep loss can also interfere with carbohydrate metabolism (the process of breaking down carbs). This leads to an increase in blood glucose (sugar) levels, causing insulin to be released, which can lead to weight gain and increased fat storage.
Fortunately, you can prevent these problems — and potentially jump-start weight loss or overcome a weight-loss stall — by taking the following precautions to help you get a good night's sleep:
Reserve your bed for sleeping and sex only — paying bills, watching TV, and other sleep-robbing activities should be conducted elsewhere.
Don't go to bed hungry. Enjoy a light snack, like a reduced-fat cheese stick or a slice of lean deli meat before bedtime.
Refrain from exercise three hours before bedtime since exercise releases the hormone epinephrine, which can make you more alert. But log some exercise time during the day, which may improve your ability to sleep.
Don't drink caffeine (a stimulant) within several hours of retiring to bed. Alcohol should also be avoided within hours of bedtime as it can cause early awakening. And, of course, if you still smoke, quit.
If you typically have trouble sleeping at night, avoid napping during the day.
If you've been trying to fall asleep for more than 30 minutes, get out of bed and do something relaxing (take a bath, read a magazine, record your thoughts in a journal) until you feel sleepy.
Make sure your environment is conducive to sleeping (comfortable light, sound, and temperature).
Be consistent about the time you go to bed and what time you wake up each day — even on weekends! |
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Tue Apr 01, 2008 11:43 pm |
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Enjoy Lifelong Health Benefits on the South Beach Diet
The success stories keep rolling in! People eating the South Beach Diet® way are enjoying more than weight loss. They're experiencing true health, more energy, mouth-watering South Beach Diet®-friendly meals, and a whole new attitude toward food! This doctor-designed program can help you choose the foods that fuel optimal health — for the rest of your life! Check out what some of them have to say:
I am so proud to say that after 4 weeks of eating the South Beach Diet® way, I am halfway to my goal weight! This really works and I have tried and failed at so many other plans. It really feels good to be able to get into a smaller pair of jeans! I feel better and even more important than the weight loss is the fact that I am eating healthier and making better choices.This has also spilled over into other areas of my life. I am thankful for Dr. Agatston who made this possible.
Rosepetal (19706581)
I have been on the South Beach Diet® for more then 4 weeks now and I feel better, my clothes fit better and my husband is telling me I look "hot" again!
KimD (20125052)
10 lbs gone in 3 weeks on the South Beach Diet®! I'm so excited! One of the people I work with said tonight, "You must be losing weight; I can see it in your face." I hadn't thought about it, but he's right: no more double chin!
Genie1 (20675018)
I haven't weighed this little in over 20 years. I haven't felt better in my life, and I am more active now than I was in my 20s.
vpmm2j (16795132)
*Results not typical. |
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Thu Apr 03, 2008 5:47 pm |
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Exercise and the South Beach Diet
There are no two ways about it: Exercise is a beneficial component of a weight-healthy lifestyle. Exercise can help you lose weight as well as maintain weight loss, but it can also improve your overall health, lift your mood, help you to sleep better, and relieve stress. How can you make exercise part of your daily routine? Take the work out of your workout by developing an exercise plan you enjoy.
To ease into a regular exercise regimen, Dr. Agatston recommends the following:
Start with a brisk 20-minute daily walk. If you don't have a 20-minute block to spare, try two brisk 10-minute walks per day. "Any exercise is better than none," says Dr. Agatston, preventive cardiologist and author of The South Beach Diet®, "so don't use lack of time as an excuse not to get moving." Eventually, work up to a 30-minute walk each day — either in one session or in shorter intervals.
Include 10 to 15 minutes of stretching to prevent injury and increase flexibility.
Alternate cardiovascular activities with 10 to 20 minutes of strength training — activities designed to increase muscle strength, endurance, and power. Dr. Agatston recommends core training — moves that target your abs, lower back, pelvis, and hips. The results go beyond increasing muscle strength. According to Dr. Agatston, "Strengthening your core will make it easier for you to perform other activities, like lifting a child, lugging groceries, or running to catch a train." He adds, "These moves help keep you injury free, and that's the key to being active throughout your life." Sign up for the South Beach Diet Fitness Club to learn some smart core moves.
If you reach a weight-loss plateau, try adding a short bout of more intense activity to your workout. For example, try walking a route with hills or alternating between brisk walking and jogging.
Regardless of how much weight you lose, you should begin to feel more energetic, more rested, and less stressed when you participate in an exercise routine. |
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Fri Apr 04, 2008 5:37 pm |
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The Word on Water
Contrary to popular belief, it's not necessary to keep track of how much water you drink each day. Instead of following the frequently recommended guideline (eight cups daily, which turns out to be an arbitrary amount), the Institute of Medicine (IOM) suggests drinking when you're thirsty. By using this gauge, studies show that most Americans do a good job of keeping themselves hydrated throughout the day — without keeping track of water consumption.
Even better news: Other beverages — including caffeinated ones, like coffee and diet soda — can help you meet your fluid needs, according to the IOM. Low-fat and fat-free milk are other South Beach Diet®-friendly beverages that can help you meet your fluid requirements. Foods that contain a lot of water, such as vegetables and fruits (Phase 2), also count.
On average, women require 91 ounces of water each day and men require 125 ounces, though athletes and people who live in warmer climates may need more. It's worth repeating, however, that you don't need to keep track of your fluid consumption. You can tell you're not getting enough water if you develop increased thirst, dry lips and mouth, headache, fatigue, and darker urine. Consult with your physician if you notice any of these symptoms. |
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Sat Apr 05, 2008 3:13 pm |
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Getting Creative With Salads
Tired of eating the same salad, day after day? You can cure the salad blues by experimenting with new and exciting ingredients. Here, approved for all Phases, are a few alternatives to typical salad fixings:
Try a darker, more nutrient-dense green (such as baby spinach, arugula, or a spring mix) over your usual iceberg lettuce.
Opt for squash, eggplant, artichoke, and zucchini grilled with a touch of extra-virgin olive oil, instead of (or in addition to) more traditional ingredients, like tomatoes and cucumbers.
Try avocado or olives for a touch of heart-healthy monounsaturated fat.
Toss in grilled chicken, salmon, tuna, shrimp, or even tofu, for some satisfying lean protein.
Top with pecans, sunflower seeds, or another more exotic nut, instead of white-bread, buttery croutons.
Make your own salad dressing with an extra-virgin olive oil, mustard, balsamic vinegar, and garlic. Store-bought dressings are fine, too, as long as they don't contain more than 3 grams of sugar per 2-tablespoon serving.
Adding variety to your salad possibilities will help you enjoy healthy, flavorful meals and continue with the South Beach Diet® lifestyle. Members can visit the Food & Recipes section of the South Beach Diet® Online for more delicious and inventive salad recipes! |
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Mon Apr 07, 2008 6:18 pm |
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