Daily Dish from the "official" SBD site

[ami]

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.

[ami]

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.

[ami]

[ami]

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.

[fitness freak]

superb info here!!!
thanx very much.

[ami]

4 Ways to Get Back on Track After the Holidays

Thanksgiving's over, for better or worse — now what? Even if you strayed from the South Beach Diet lifestyle, you can always get back on track. Here are five steps to help you regain your footing.

1. Clean your kitchen. Make sure no unhealthy foods (like highly processed chips and sweets) have crept back into the cupboards over the holiday. Take a trip to the grocery store to replenish your healthy snacks, such as reduced-fat cheese, fruits, vegetables, and nuts.


2. Return to Phase 1. If you really overindulged, you may have to go back to Phase 1 to eliminate cravings. Fortunately, the South Beach Diet is a flexible plan that accommodates real life. In other words, you can alternate between the three Phases as necessary — by going back to the strictest Phase when you need to get back on track, for example, or stepping into Phase 2 or 3 so you'll have more choices during the holidays or vacations.


3. Move it. Getting regular and consistent exercise — a minimum of 20 minutes of cardio interval training or core exercises most days of the week — is an important element of any healthy lifestyle. In the busy weeks ahead, remember that some exercise is better than none.


4. Get ready for the next holiday. Christmas, Hanukkah, and New Year's are just around the corner. Take the lessons you learned from Thanksgiving and use them to plan your next holiday celebration. If you keep your Thanksgiving setbacks and successes in mind, you'll be better prepared for the road ahead.

[ami]

Everyone knows the holiday season brings plenty of joy — as well as the chaos and stress of last-minute shopping, multiple parties, and gatherings you're hosting for friends and family. What you may not know is that chronic stress can contribute to the development of numerous illnesses, including migraines, depression, and heart disease, not to mention interfering with your weight-loss goals. Symptoms of chronic stress (generally characterized by long-term pressure, tension, or strain) include difficulty sleeping, poor concentration, and memory problems. People suffering from chronic stress may also become easily irritated and anxious or develop head, stomach, and muscle aches. That’s why it’s so important to keep stress at bay — or at least to manage it effectively. Following a healthy eating plan like the South Beach Diet can help reduce your stress and your risk of certain chronic disease, but there are other steps you can take to de-stress as well. Reduce stress now with these easy ideas:

* Eat a balanced diet. Choosing the nutrient-dense fare recommended by the South Beach Diet benefits both your body and your mind. Eating the right foods should minimize cravings, which will help you feel better.
* Stay active. When you exercise, the brain releases multiple mood-enhancing chemicals that can help relieve the effects of stress. Aim for 20 minutes of exercise that incorporates aerobic interval training most days of the week.
* Get enough sleep. When the body is well rested, it is better able to cope with stressful situations and emotions. While sleep needs vary, most adults require seven to nine hours to feel adequately rested. Even with all the hustle and bustle of the holidays, aim to get a consistent amount of shut-eye.
* Practice relaxation or meditation. Spend a dedicated amount of time each day stretching or breathing with no distractions or interruptions. This can help you collect your thoughts while promoting an overall sense of well-being.
* Manage your to-do list. Chances are you can't make every party or visit with every relative this holiday season. Determine your priorities and learn to say no to some engagements.
* Make time for yourself. Try to get a little peace and quiet at some point each day. Whether you take a warm bath, read a magazine, or watch TV, make sure this time is free from distractions.

[ami]

With the countdown to the holidays in full swing, chances are you’re logging more time at the mall finishing up last-minute gift shopping. And as you brave the crowds — and try to ignore the tempting aromas from the food court — there are many ways you can turn your shopping experience into a healthy outing. Keep these tips in mind the next time you’re headed to the mall:

1. Plan ahead. Have a South Beach Diet-friendly meal before you hit the mall so you’re not tempted to indulge in the unhealthy choices at the food court. Also, pack portable, nonperishable snacks (such as nuts or some string cheese, if you’re on Phase 1; or a few dried apricots, a piece of fresh fruit, whole-grain crackers, or popcorn, if you’re on Phase 2) to munch on as you shop.

2. Work in extra walking. You may have heard this before, but parking in a spot that’s farthest from the mall entrance is a great way to log in extra steps. (Just make sure it’s well lit if you’ll be heading home when it’s dark.). And whenever you can, skip the escalator and elevator in favor the stairs.

3. Do intervals while you shop. Before you begin shopping or while you’re going from store to store, squeeze in a few intervals of really fast walking. In addition to getting your heart pumping, this will clear your head before diving into the shopping fray.

4. Shop early. Hit the mall early in the morning. Not only will it be less crowded, but you’ll also avoid the tempting smells of lunch at the food court.

5. Boost your self-esteem. Most likely your focus is on finding gifts for friends and family, but if you pass a gorgeous outfit, why not try it on in your new, smaller size to remind yourself just how far you've come on your weight-loss journey? This will help boost your commitment to the South Beach Diet as you face the challenges of the holidays.

[ami]

If you’re following the South Beach Diet lifestyle, you already know the importance of eating greens like spinach, kale, and Swiss chard. Research shows that eating dark greens may help maintain good health by reducing your risk of heart disease, some cancers, and several other illnesses. They're also rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable oxygen molecules that can damage cells). Eating dark greens regularly may also lower blood pressure and cholesterol, promote normal eyesight, and improve gastrointestinal function.

Include these seven nutritional powerhouses in your diet:

* spinach
* broccoli
* kale
* Swiss chard
* romaine and red-leaf lettuce
* bok choy
* brussels sprout

How Much Is Enough?

The most recent dietary guidelines published by the US Department of Health and Human Services recommend consuming at least three cups of dark-green vegetables per week, but if you're like most Americans, you don't get enough. (On the South Beach Diet far more is recommended.) The good news: All vegetables contribute to a healthy eating plan. So eat a wide variety, both green and otherwise, throughout the week, and you'll take a big step toward gaining many of the nutrients your body needs.

[ami]

If you’re following the healthy eating guidelines of the South Beach Diet, you’re most likely shopping for more fresh fruits and vegetables. During the winter months, it may seem a little more challenging to find fresh produce. And oftentimes, some of your favorite, out-of-season fruits and vegetables are more expensive. Fortunately, there are cost-effective ways for you to still reap the benefits of fresh fruits and vegetables during the winter. Here’s how:

* Buy seasonal produce. Citrus fruits, like oranges, grapefruit, and tangerines, are at their peak during the winter months, as are winter squashes and dark leafy greens, such as collards, kale, and brussels sprouts.

* Get to know your local farmers markets and grocery stores. There’s no reason to give up your exotic favorites like kiwi. Shop around your local farmers markets and grocery stores for good deals on produce. Your local grocery store may run weekly promotions on selected produce. Check the weekly circular for coupons or bargains before heading to the store.

* Shop the frozen-food aisle. Believe it or not, some nutrients are better retained in frozen produce than fresh. The frozen-food aisle is also an especially great place to find berries and other off-season fruits. Plus, frozen produce is a real time-saver because it requires less preparation. By stocking your freezer, you’ll always have fruits and vegetables on hand — no matter what season it is.

[ami]

Do you feel like you can’t fit in exercise during the busy holiday season? Have you decided to wait until the New Year to hit the gym? If so, think again. Exercise is an important component of the South Beach Diet, and it’s a great way to help you maintain your weight during the holiday season (and also helps to off-set the occasional indulgence). To help you squeeze in a workout, we came up with some simple exercises you can do at home. Remember, every little bit of activity can boost your health and help burn calories!

* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last minute gifts, take a fast stroll around the perimeter before you leave.


* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra five times each day. You can also climb the stairs at the office during your lunch hour: Finish eating ten minutes earlier and sneak in this quick mini-workout.


* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.


* Weight lifting. If you own a set of hand weights, you can easily do two to three sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.


* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a ninety-degree angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform two to three sets of 15.

[ami]

Why are vitamins such an essential part of your diet? They have been shown to aid in the prevention of heart disease, osteoporosis, macular degeneration, cancer, and a variety of other illnesses. Since your body isn’t able to make most vitamins on its own (vitamins A, D, and K are exceptions), it’s important to eat a healthy, balanced diet. Here’s a primer on some of the most important vitamins you should be eating:

Vitamin A
Health benefits: Necessary for normal eyesight, helps form bones and teeth, stimulates white blood cells, and regulates cell growth and division. The body makes some vitamin A in the intestine from beta-carotene and other carotenoids.
Make sure to eat… fortified dairy products and dark-green, yellow, and orange vegetables containing beta-carotene (a precursor to vitamin A), such as broccoli, spinach, and on Phases 2 and 3, sweet potatoes, pumpkin, and carrots. Also on Phases 2 and 3, include fortified breakfast cereals, as well as fruits high in beta-carotene, such as cantaloupe and apricots.

Vitamin B (B6, B12, and folate)
Health benefits: B vitamins have been shown to aid in the prevention of heart disease, stroke, cancer, and other diseases. B6 is important in helping cells make proteins, in manufacturing brain chemicals such as serotonin, and in releasing stored forms of energy. B12 is vital to cell development, especially the red blood cells. Folate (also called folacin and folic acid in its synthetic form) is utilized by the body to make blood cells, heal wounds, and protect against colorectal cancer.
Make sure to eat… grain products, including breakfast cereals and breads (Phases 2 and 3); eggs, trans-fat-free peanut butter, pork and other lean meats, chicken breast, and fish (all Phases); sardines, salmon, and low-fat and fat-free dairy products (all Phases) for B6 and B12 vitamins. Some sources of folate are dark-green leafy vegetables, legumes, and brussels sprouts (all Phases), as well as wheat germ, whole grains, and sweet potatoes (Phases 2 and 3).

Vitamin C
Health benefits: Helps proper functioning of the immune system and plays a role in the production of collagen, the connective tissue that stabilizes bone, muscle, and other tissues.
Make sure to eat… broccoli, brussels sprouts, spinach, red and green bell peppers (all Phases); fortified breakfast cereals, citrus fruits, and berries (Phases 2 and 3).

Vitamin D
Health benefits: Essential for building healthy bones. Vitamin D may also strengthen the immune system and help prevent heart disease and some cancers. Technically a hormone, vitamin D is produced within the body when the skin is exposed to the UVB rays in sunlight. But many people don’t get enough sun to generate adequate vitamin D, so diet is important. If your doctor finds you have a vitamin D deficiency, a supplement may be warranted.
Make sure to eat… fortified dairy products, egg yolks, and fatty fish like salmon and light tuna (all Phases); fortified breakfast cereals (Phases 2 and 3).

Vitamin E
Health benefits: Vitamin E's main function is as an antioxidant, helping to protect tissues against free radicals, the unstable oxygen molecules that cause damage to cells. Vitamin E may help protect against cardiovascular disease, although studies are inconclusive. It may also reduce the blood’s ability to clot, thus decreasing the risk of heart attacks. Vitamin E may lower the risk of some types of cancer as well as arthritis, Parkinson’s disease, Alzheimer’s disease, and diabetes, although the evidence is preliminary for these conditions.
Make sure to eat… vegetable oils, sunflower seeds, egg yolks, dark-green leafy vegetables, nuts (all Phases); wheat germ, sweet potato, and whole grains (Phases 2 and 3).

Vitamin K
Health benefits: This vitamin is crucial for blood clotting and also plays a role in making a protein that is essential for bone formation. Most of the body’s needs for vitamin K are met by bacteria in the intestines that produce this vitamin, but about 20 percent comes from foods.
Make sure to eat… Dark-green leafy vegetables, including kale, spinach, collard greens, and parsley; vegetable oils, in particular soybean oil (all Phases).

[ami]

Merry Christmas from all of us at the South Beach Diet! We hope your day is filled with family, friends, and festive foods. The good news is that if you’re following the South Beach Diet, with some careful planning and preparation you can indulge in your favorite holiday foods without getting off track. Whether you’re hosting a family dinner or you get to be a guest at a friend’s holiday party, here are some smart-eating party strategies to help you stick to a healthy eating plan:

1. Eat a healthy snack before the party. Make sure to eat a South Beach Diet-friendly snack that includes some lean protein and fiber, such as a small handful of nuts or some low-fat cheese with celery sticks or a few whole-wheat crackers before you leave the house. This way you won’t be starving when you arrive at the party and you’ll be able to enjoy dinner or the buffet table without overindulging.

2. Go Phase 2. Enjoying the holiday festivities is part of the South Beach Diet lifestyle. Regardless of which Phase you’re on, Dr. Agatston recommends following the Phase 2 guidelines today because it will allow you to enjoy the occasional treat.

3. Be social and greet other guests. Whether you’re at a party or hosting one, mingle with friends or introduce yourself to someone you’ve never met. If you make a point to stay far away from the buffet table, you won’t be inclined to mindlessly nosh on foods while having a conversation.

4. Watch out for the drinks. It’s easy to head straight for the drinks when you’re trying to avoid overeating at a party, but it’s important to keep tabs on the amount of alcohol you’re drinking. Instead of having a mixed drink or cocktail, enjoy a glass of red wine, or if you like beer, choose the light variety. Or, alternate an alcoholic beverage with seltzer or water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.

5. Consider all your options. Before you start digging randomly into tempting dishes at a party, look through all the available foods and decide which ones you’re going to enjoy and avoid. Indulge in the foods that you won’t see until the next holiday season. For example, you can pass on the lasagna, which you will probably be offered at many events, and savor a gingerbread cookie instead.

6. Enlist support. Remind your family and friends that you are continuing to follow the South Beach Diet during the holidays, so that they can encourage you to make healthy eating choices and stick to your goals.

7. Get some exercise. Before your yuletide gathering begins, head outdoors for a brisk 20-minute walk, hit the gym, or do a workout at home. Or round up your loved ones and take a group walk after dinner to take in the Christmas lights and decorations before enjoying dessert.

[Beaching It]

Thanks Ami. I did pretty much everything you wrote above today. Started my day off with a good SB breakfast. Got a 40 min workout in at home this morning. Avoided the snacks at my parents' house and looked over all the food choices before choosing my dinner tonight. I also brought my black bean brownies and cool whip for my dessert. Worked perfectly! I'm so grateful for SB and this board. Thanks!

[ami]

Here's an important rule to remember when following the South Beach Diet: The more a food is refined, the more you should stay away from it. What are refined foods? Refined foods are highly processed foods that have been stripped of their original nutrient content and fiber. Refined white flour, white pasta, and white sugar are just some examples.

How Refined Foods Affect Hunger
Consider a loaf of sliced white bread. First, the wheat is stripped of bran and fiber, and then it's pulverized into the finest white flour. The baking process puffs it up into light, airy slices of bread. No wonder your stomach makes such quick work of it. A slice of white bread hits your bloodstream with the same jolt you'd get by eating a tablespoon of sugar right from the bowl!

Genuine 100-percent whole-wheat or whole-grain bread, on the other hand — the coarse, chewy kind with a thick crust and visible pieces of grain — puts your stomach to work. It too is made of wheat, but the grains haven't been processed to death. It contains starches, which are just chains of sugars, but they are bound up with the fiber, so digestion takes longer. As a result, the sugars are released gradually into the bloodstream. If there's no sudden surge in blood sugar, your pancreas won't produce as much insulin, and you won't get the exaggerated hunger and cravings for more sugary and starchy carbs.

Refined Foods to Avoid
The following should be avoided on Phase 1 and Phase 2 and consumed only occasionally on Phase 3:

White bread
Bagels
Crackers
Cookies (or any baked goods made with white flour or refined wheat flour)
Instant oatmeal or Cream of Wheat
Rice cakes
White pasta
White rice