Daily Dish from the "official" SBD site

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How to Prevent Stress Eating

Many people respond to stress by turning to their favorite comfort foods, oftentimes making unhealthy food choices. But because you are following the South Beach Diet, you already know that certain tempting foods (processed chips, fried fare, sugary sweets, etc.) can easily derail your weight-loss goals. An easy solution? Learn what your food triggers are ahead of time so you’ll be prepared before stress eating kicks in. Here are four easy ways to stop stress eating in its tracks:

1. Stick with our healthy eating plan. If you follow the South Beach Diet guidelines, you'll be less likely to have cravings and, as a result, you'll be less likely to make a wrong turn when you encounter stress. Plus, healthy snacks are encouraged, so you won't feel hungry or deprived.


2. Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword nearby, knock off some chores, get lost in a new novel, or distract yourself by calling or e-mailing your friends or family.


3. Stock your kitchen. Make sure you've got a supply of crunchy vegetables like celery sticks, green- and red-bell pepper strips, and cauliflower and broccoli florets — cut them up and stash them in resealable bags in your refrigerator veggie drawer. Feel the urge to dip? Try hummus. Or enjoy your veggies with some spreadable low-fat cheese. Also, supply your cupboards and desk drawers with nonperishable South Beach Diet-friendly foods like nuts, high-fiber, whole-grain crackers and cereals, or dried apricots, all of which may be enjoyed in moderation.


4. Work out. Exercise is not only a great way to stay fit and manage your weight, it's also a good way to keep your mind off food during stressful times. If going to the gym isn't your thing, take a brisk walk around the neighborhood.

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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.

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These days the supermarket shelves are packed with different types of peanut butter, from chunky and creamy to natural and organic. When it comes to your weight-loss goals, how do you choose the best one? Typical supermarket peanut butters may contain more added sugar and hydrogenated oil than all-natural peanut butter.

Going Natural
On the South Beach Diet we recommend “natural” peanut butter, either freshly ground in the store or a national brand. Peanut butters labeled “natural” can only use peanuts and oil (usually peanut oil), although some do contain a little salt and occasionally a little sugar (look for brands with one gram of sugar or less). Because the peanut oil rises to the top in these natural products, you will have to stir it in. There are also “no-stir trans-fat-free” natural peanut butters available. These products usually contain palm oil or palm stearin, which is added to keep the contents from separating. There is no need to shop in health-food or specialty-food stores to find natural peanut butter these days. Most supermarkets carry it.

Benefits of Peanut Butter
In addition to being a great source of protein, peanut butter is rich in monounsaturated fat, folate (a type of B vitamin), and resveratrol (the phytochemical also found in red wine). These nutrients are important for cardiovascular health.

Snack on It
You can enjoy up to two tablespoons a day of peanut butter as your nut allowance on all Phases of the South Beach Diet. There are many ways to enjoy peanut butter. It’s great on whole-grain bread for breakfast or lunch; spread it on an apple, banana, or celery for a mid-morning or mid-afternoon snack; or you can include it in a sauce for a tasty Asian-inspired meal.