You’ve heard the term before and know how important it is. But what exactly makes a diet balanced? For starters, a balanced diet means eating a wide variety of nutritious foods such as lean protein, whole grains, fruits, vegetables, beans and legumes, low-fat dairy, and healthy, unsaturated fats. If you’re following the South Beach Diet, you’re on the right track! Eating a healthy balanced diet not only helps improve your overall health, but it can also help you lose weight faster. Here’s a breakdown of foods and nutrients you should enjoy for a balanced diet.
1. Lean Protein: Lean protein is necessary for building strong muscles and regulating your metabolism. It also helps slow the speed of digestion, helping you to feel fuller longer. You can find lean protein from a variety of sources, including beans and legumes, eggs, low-fat dairy products, poultry, and lean cuts of beef such as sirloin.
2. Low-Fat Dairy: Low-fat dairy products contain calcium, vitamins A, D, B12, and riboflavin. The South Beach Diet recommends choosing reduced-fat and fat-free dairy, such as milk and yogurt, and avoiding the full-fat varieties.
3. Fats: Fats gets a bad rap when it comes to dieting, but not all fats are bad for you. “Good” fats, also known as unsaturated fats, have been shown to help prevent heart disease and lower cholesterol levels. Excellent sources of “good” fats are nuts, extra-virgin olive oil, canola oil, avocado, and omega-3-rich fish and seafood.
4. Whole Grains: Whole grains contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Whole grains can be reintroduced starting on Phase 2. Be sure to check that the label says "100% whole wheat" or "whole grain" and choose products that contain three grams of sugar or less per serving and have no trans fats.
5. Vegetables: Packed with a wealth of nutrients, including vitamins, minerals, and antioxidants, vegetables have been shown to help prevent cancer, diabetes, and heart disease. Enjoy vegetables of all colors, such as carrots, eggplant, spinach, and tomatoes.
6. Fruits: Fruits are just as healthy as they are delicious. Like vegetables, fruits are chock-full of health-boosting nutrients, including vitamins, minerals, antioxidants, and fiber and can be enjoyed starting on Phase 2. Blueberries, plums, pomegranate seeds, and apples are some examples of antioxidant-rich fruits to include in your diet.
7. Fiber: There are two types of fiber: soluble and insoluble. Soluble fiber helps slow the rate of digestion and may also help lower cholesterol. Insoluble fiber improves bowel function and may help protect against intestinal disease. Moreover, fiber can help you feel fuller and more satisfied for a longer period of time. Good sources of fiber include whole grains, fruits, vegetables, and beans and legumes.
SB Diet Message Boards
South Beach Diet Plan Beginner''s Guide
Daily Dish from the "official" SBD site
Moderators: Magna, Kimboroni, RonniRoo
Quick and Simple Ways to Work Out at Work/DD/1/28/10
by ami on Thu Jan 28, 2010 10:27 pm
While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or family obligations get in the way of exercising. Although Dr. Arthur Agatston, author of the South Beach Diet Supercharged, recommends a daily 20-minute exercise routine — alternating days of interval walks and days of core-strengthening exercises — he suggests that even on those days when your schedule is crammed, you try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. If you can’t find time for fitness before or after work, here are seven tips to help you squeeze fitness into your workday.
1. Park farther away from the office, or get off public transportation at an earlier stop.
2. Take the stairs instead of the elevator, especially if you have just a few flights to climb.
3. 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 to take a walk around the block.
4. Walk over to coworkers’ desks when you need to chat with them or deliver messages rather than using e-mail or the phone.
5. Instead of meeting friends in the office or over lunch, meet to take a walk instead.
6. Use your headset or cell phone and walk around while talking on the phone.
7. Stretch occasionally while sitting at your desk or leave a light pair of weights at work and do some upper-body exercises.
1. Park farther away from the office, or get off public transportation at an earlier stop.
2. Take the stairs instead of the elevator, especially if you have just a few flights to climb.
3. 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 to take a walk around the block.
4. Walk over to coworkers’ desks when you need to chat with them or deliver messages rather than using e-mail or the phone.
5. Instead of meeting friends in the office or over lunch, meet to take a walk instead.
6. Use your headset or cell phone and walk around while talking on the phone.
7. Stretch occasionally while sitting at your desk or leave a light pair of weights at work and do some upper-body exercises.
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Your Complete Guide to Beef/DD/1/29/10
by ami on Fri Jan 29, 2010 8:41 pm
Your Complete Guide to Beef
As you’re following the South Beach Diet, you may notice that lean protein is a core part of the plan — and there’s a good reason why: Lean protein curbs hunger and allows you to maintain muscle mass while losing weight, which keeps your metabolism running at its peak efficiency. Lean beef is not only a good source of protein but also of iron and vitamin B12. Lean cuts of beef — those containing less saturated fat, such as sirloin and tenderloin — are recommended on all Phases of the South Beach Diet. Other fattier cuts, like prime rib, should be avoided until Phase 3 and even then should be eaten sparingly.
Making the Grade
To choose the leanest beef, you should consider both its grade and cut. The grade is a voluntary US Department of Agriculture evaluation that's based on the amount of fat marbling, which is how much fat is in the meat muscle. "Prime" is the highest grade, meaning the beef is fattier and more marbled than in other grades; "Select" grade is the leanest beef; and "Choice" beef is in between. Your best bet is to choose Select grades of beef. You can also use your eyes to gauge what’s leanest, avoiding those with lots of white marbling.
A Cut Above
When buying beef you also need to factor in the cut, which refers to the part of the cow the meat comes from. Meat from more active parts of the cow tends to be more muscular and have less fat, while cuts from more sedentary parts are more tender and fatty. There are approximately 300 types of retail cuts of beef.
The best beef choices for the South Beach Diet come from the round, loin, and flank cuts of beef. You want to go for lean meat that has 10 g or less of total fat and 4.5 g or less of saturated fat per 100 g portion. Below are the cuts of beef you can enjoy.
Phase 1 Cuts of Beef
Round cuts, such as…
Bottom round: This lean, economical cut of beef is also referred to as Swiss steak, griller steak, or Western steak. Braising is the best cooking method for this tougher cut.
Eye of round: This cut comes from the outer part of the round, separated from the bottom round. The eye is a small round-shaped steak that is very lean, but because it is a tough steak, it requires a tenderizing marinade before it’s grilled, broiled, or pan-seared.
Top round: This comes from the upper portion of the rear leg of the cow. Although the top round steak is flavorful and a bit more tender than other round cuts, it should still be marinated first if it is to be grilled or broiled.
Short loin cuts, such as…
T-bone: This steak can be identified by its T-shape bone. It comes from the center section of the short loin. The T-bone is almost the same cut as the Porterhouse but with a much smaller section of the filet attached, which makes it tender. The best cooking method is broiling or pan-broiling.
Tenderloin: Better known as filet mignon, this expensive cut of beef is the most tender steak you can buy. Because it is so juicy, you don’t want to marinate it. Filet mignon is best prepared medium-rare.
Top loin: This is a tender, flavorful, and versatile steak that is more commonly known as New York strip steak.
Sirloin cuts, such as…
Sirloin steak: The sirloin is near the rump of the cow, so the meat’s a bit tougher than cuts from the loin or the rib. You can choose whether or not to marinate your sirloin steak. Sirloin is usually grilled or broiled.
Flank cuts, such as…
Flank steak: These cuts of beef come from the belly muscles of the cow. Flank is a lean piece of meat that is very flavorful. Because it is so lean, avoid overcooking.
London broil: The classic London broil is not a cut of beef but rather a method of cooking. To prepare a London broil, marinate a flank steak until tender, then broil or grill it and slice thinly across the grain.
Ground beef: Ground beef is simply beef that’s been ground or finely chopped; it can be used for making hamburgers and meatloaf. When choosing ground beef, opt for extra lean, lean sirloin, or sirloin varieties that have the least amount of fat.
Pastrami, lean: Pastrami is a delicatessen meat made chiefly from brisket or a cut from the round. The raw meat is brined, partly dried and cured, seasoned with various herbs and spices, then smoked and cooked. On the South Beach Diet, choose only pastrami made from the round rather than the brisket, which is a higher-fat cut.
Phase 2 Cuts of Beef
All cuts of beef on Phase 1, as well as...
Hot dogs: Starting on Phase 2, all hot dogs made with beef (or pork, poultry, or soy) can be enjoyed occasionally, as long as they are at least 97% fat-free (3 to 6 g fat per serving). Serve them with whole-wheat buns topped with sauerkraut or mustard. Avoid sugary condiments like ketchup.
Phase 3 Cuts of Beef
Starting on Phase 3 of the South Beach Diet, you can reintroduce other types of meat, such as brisket and prime rib, but even then they should be eaten sparingly because they are typically high in saturated fat. Here’s a list of Phase 3 cuts of beef:
Brisket: Brisket is taken from the breast section beneath the first five ribs, behind the foreshank of the cow. It’s a tough cut of beef that becomes tender during a long cooking process.
Ribs, such as…
Prime rib: This beef choice is one of the most flavorful and expensive cuts of beef you can buy. Prime rib is taken from the rib section of the cow.
Rib steak (also known as rib-eye): Similar in appearance to a club steak or T-bone, this cut (often referred to as a Delmonico steak) is less tender and more fatty. You can often find this cut in kosher meat shops.
Rib-eye roast: This juicy rib-eye cut can be roasted to make a boneless version of a rib roast, or cut into individual steaks, called rib-eye steaks. Rib-eye roasts are very tender, well marbled with fat, and quite expensive.
Plate cuts, such as…
Skirt steak: A skirt steak is the cow’s diaphragm muscle that is cut from the flank. It’s a long, flat piece of meat that is fatty and tough but has a lot of flavor. Skirt steak is often used to make fajitas.
Beef jerky: Jerky is a chewy strip of dried beef that is typically high in sodium. Avoid it unless it is homemade without sugar.
Beef liver: Beef liver is rich in vitamin A and iron.
How to Minimize Fat in Beef
There are also measures you can take in the kitchen to further decrease the fat in beef. For starters, trim any visible fat before cooking. Certain cooking methods can also significantly reduce the fat, such as:
* broiling
* boiling
* baking
* roasting
* grilling
As you’re following the South Beach Diet, you may notice that lean protein is a core part of the plan — and there’s a good reason why: Lean protein curbs hunger and allows you to maintain muscle mass while losing weight, which keeps your metabolism running at its peak efficiency. Lean beef is not only a good source of protein but also of iron and vitamin B12. Lean cuts of beef — those containing less saturated fat, such as sirloin and tenderloin — are recommended on all Phases of the South Beach Diet. Other fattier cuts, like prime rib, should be avoided until Phase 3 and even then should be eaten sparingly.
Making the Grade
To choose the leanest beef, you should consider both its grade and cut. The grade is a voluntary US Department of Agriculture evaluation that's based on the amount of fat marbling, which is how much fat is in the meat muscle. "Prime" is the highest grade, meaning the beef is fattier and more marbled than in other grades; "Select" grade is the leanest beef; and "Choice" beef is in between. Your best bet is to choose Select grades of beef. You can also use your eyes to gauge what’s leanest, avoiding those with lots of white marbling.
A Cut Above
When buying beef you also need to factor in the cut, which refers to the part of the cow the meat comes from. Meat from more active parts of the cow tends to be more muscular and have less fat, while cuts from more sedentary parts are more tender and fatty. There are approximately 300 types of retail cuts of beef.
The best beef choices for the South Beach Diet come from the round, loin, and flank cuts of beef. You want to go for lean meat that has 10 g or less of total fat and 4.5 g or less of saturated fat per 100 g portion. Below are the cuts of beef you can enjoy.
Phase 1 Cuts of Beef
Round cuts, such as…
Bottom round: This lean, economical cut of beef is also referred to as Swiss steak, griller steak, or Western steak. Braising is the best cooking method for this tougher cut.
Eye of round: This cut comes from the outer part of the round, separated from the bottom round. The eye is a small round-shaped steak that is very lean, but because it is a tough steak, it requires a tenderizing marinade before it’s grilled, broiled, or pan-seared.
Top round: This comes from the upper portion of the rear leg of the cow. Although the top round steak is flavorful and a bit more tender than other round cuts, it should still be marinated first if it is to be grilled or broiled.
Short loin cuts, such as…
T-bone: This steak can be identified by its T-shape bone. It comes from the center section of the short loin. The T-bone is almost the same cut as the Porterhouse but with a much smaller section of the filet attached, which makes it tender. The best cooking method is broiling or pan-broiling.
Tenderloin: Better known as filet mignon, this expensive cut of beef is the most tender steak you can buy. Because it is so juicy, you don’t want to marinate it. Filet mignon is best prepared medium-rare.
Top loin: This is a tender, flavorful, and versatile steak that is more commonly known as New York strip steak.
Sirloin cuts, such as…
Sirloin steak: The sirloin is near the rump of the cow, so the meat’s a bit tougher than cuts from the loin or the rib. You can choose whether or not to marinate your sirloin steak. Sirloin is usually grilled or broiled.
Flank cuts, such as…
Flank steak: These cuts of beef come from the belly muscles of the cow. Flank is a lean piece of meat that is very flavorful. Because it is so lean, avoid overcooking.
London broil: The classic London broil is not a cut of beef but rather a method of cooking. To prepare a London broil, marinate a flank steak until tender, then broil or grill it and slice thinly across the grain.
Ground beef: Ground beef is simply beef that’s been ground or finely chopped; it can be used for making hamburgers and meatloaf. When choosing ground beef, opt for extra lean, lean sirloin, or sirloin varieties that have the least amount of fat.
Pastrami, lean: Pastrami is a delicatessen meat made chiefly from brisket or a cut from the round. The raw meat is brined, partly dried and cured, seasoned with various herbs and spices, then smoked and cooked. On the South Beach Diet, choose only pastrami made from the round rather than the brisket, which is a higher-fat cut.
Phase 2 Cuts of Beef
All cuts of beef on Phase 1, as well as...
Hot dogs: Starting on Phase 2, all hot dogs made with beef (or pork, poultry, or soy) can be enjoyed occasionally, as long as they are at least 97% fat-free (3 to 6 g fat per serving). Serve them with whole-wheat buns topped with sauerkraut or mustard. Avoid sugary condiments like ketchup.
Phase 3 Cuts of Beef
Starting on Phase 3 of the South Beach Diet, you can reintroduce other types of meat, such as brisket and prime rib, but even then they should be eaten sparingly because they are typically high in saturated fat. Here’s a list of Phase 3 cuts of beef:
Brisket: Brisket is taken from the breast section beneath the first five ribs, behind the foreshank of the cow. It’s a tough cut of beef that becomes tender during a long cooking process.
Ribs, such as…
Prime rib: This beef choice is one of the most flavorful and expensive cuts of beef you can buy. Prime rib is taken from the rib section of the cow.
Rib steak (also known as rib-eye): Similar in appearance to a club steak or T-bone, this cut (often referred to as a Delmonico steak) is less tender and more fatty. You can often find this cut in kosher meat shops.
Rib-eye roast: This juicy rib-eye cut can be roasted to make a boneless version of a rib roast, or cut into individual steaks, called rib-eye steaks. Rib-eye roasts are very tender, well marbled with fat, and quite expensive.
Plate cuts, such as…
Skirt steak: A skirt steak is the cow’s diaphragm muscle that is cut from the flank. It’s a long, flat piece of meat that is fatty and tough but has a lot of flavor. Skirt steak is often used to make fajitas.
Beef jerky: Jerky is a chewy strip of dried beef that is typically high in sodium. Avoid it unless it is homemade without sugar.
Beef liver: Beef liver is rich in vitamin A and iron.
How to Minimize Fat in Beef
There are also measures you can take in the kitchen to further decrease the fat in beef. For starters, trim any visible fat before cooking. Certain cooking methods can also significantly reduce the fat, such as:
* broiling
* boiling
* baking
* roasting
* grilling
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
How to Enjoy an Avocado/DD/2/2/10
by ami on Tue Feb 02, 2010 10:04 pm
How to Enjoy an Avocado
The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folate, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.
Buying avocados
There are dozens of varieties of avocados. The two most commonly found in supermarkets are California varieties: the Hass (pebbly black skin) and Fuerte (green skin). When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole or some other dish using avocados since they take a few days to ripen.
Storing avocados
You can ripen hard avocados at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will make ripening even quicker, because both fruits emit methane, a gas that speeds the process. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.
You can store ripe fruit in the refrigerator for up to three days. Keeping the pit in the avocado helps prevent discoloration, but if your avocado is already cut, rub the surface with lemon juice. Brown discoloration won't affect the nutritional value or flavor of an avocado.
Enjoying avocados
Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados to make dips like guacamole.
To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a sharp knife, tap the knife’s tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to dice the flesh while inside the skin, then scoop it out with a spoon. To prevent the scooped-out flesh from darkening after contact with air, squeeze lemon juice over it or add lemon juice to your recipe.
The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folate, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.
Buying avocados
There are dozens of varieties of avocados. The two most commonly found in supermarkets are California varieties: the Hass (pebbly black skin) and Fuerte (green skin). When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole or some other dish using avocados since they take a few days to ripen.
Storing avocados
You can ripen hard avocados at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will make ripening even quicker, because both fruits emit methane, a gas that speeds the process. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.
You can store ripe fruit in the refrigerator for up to three days. Keeping the pit in the avocado helps prevent discoloration, but if your avocado is already cut, rub the surface with lemon juice. Brown discoloration won't affect the nutritional value or flavor of an avocado.
Enjoying avocados
Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados to make dips like guacamole.
To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a sharp knife, tap the knife’s tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to dice the flesh while inside the skin, then scoop it out with a spoon. To prevent the scooped-out flesh from darkening after contact with air, squeeze lemon juice over it or add lemon juice to your recipe.
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Healthy Ways to Tackle Super Bowl Sunday/DD/1/6/10
by ami on Sat Feb 06, 2010 7:18 pm
Healthy Ways to Tackle Super Bowl Sunday
Are you ready for some football? Fans across the country are gearing up for the biggest game of the year, and for many, that also means hosting or attending a Super Bowl party. To avoid indulging in trays of fried finger foods, bowls of chips and dip and other traditional (and unhealthy!) Super Bowl Sunday snacks — which are sure to derail your diet — try these four South Beach Diet-friendly alternatives:
1. Instead of chips and dip … prepare a platter of fresh-cut veggies and hummus dip, if you’re on Phase 1. If you’re on Phase 2 or 3, replace chips with toasted whole-wheat pita slices and pair them with salsa or a South Beach Diet-friendly dip.
2. Instead of Buffalo wings …substitute Buffalo Chicken Bites and pair them with a South Beach Diet-friendly blue cheese sauce as a dip. You can prepare your own blue cheese dipping sauce by mashing crumbled blue cheese and whisking it together with reduced-fat sour cream, mayonnaise, fresh lemon juice, vinegar, and hot pepper sauce.
3. Instead of pizza ... bake portobello mushroom caps as your “crust” and top them with tomato sauce and shredded reduced-fat mozzarella cheese. You can season with herbs to add flavor, and as a topping, you can grill or roast some chopped vegetables or add cooked low-fat turkey sausage or diced ham. If you’re on Phase 2, use whole-wheat or white whole-wheat flour to prepare the crust, or toast a whole-wheat pita, and top with your favorites.
4. Instead of fatty buttery popcorn … enjoy a nut mix like the Spicy Nut Mix if you’re on Phase 1. If you’re on Phase 2 or 3, microwave a bag of trans-fat-free popcorn.
Game-Day Alcohol Reminder
If you’re on Phase 1, alcohol (including beer and wine) is off limits, so stick to sugar-free soda or water. If you’re on Phase 2 or 3, women can enjoy 1 (12-ounce) light beer, and men 1 or 2.
Are you ready for some football? Fans across the country are gearing up for the biggest game of the year, and for many, that also means hosting or attending a Super Bowl party. To avoid indulging in trays of fried finger foods, bowls of chips and dip and other traditional (and unhealthy!) Super Bowl Sunday snacks — which are sure to derail your diet — try these four South Beach Diet-friendly alternatives:
1. Instead of chips and dip … prepare a platter of fresh-cut veggies and hummus dip, if you’re on Phase 1. If you’re on Phase 2 or 3, replace chips with toasted whole-wheat pita slices and pair them with salsa or a South Beach Diet-friendly dip.
2. Instead of Buffalo wings …substitute Buffalo Chicken Bites and pair them with a South Beach Diet-friendly blue cheese sauce as a dip. You can prepare your own blue cheese dipping sauce by mashing crumbled blue cheese and whisking it together with reduced-fat sour cream, mayonnaise, fresh lemon juice, vinegar, and hot pepper sauce.
3. Instead of pizza ... bake portobello mushroom caps as your “crust” and top them with tomato sauce and shredded reduced-fat mozzarella cheese. You can season with herbs to add flavor, and as a topping, you can grill or roast some chopped vegetables or add cooked low-fat turkey sausage or diced ham. If you’re on Phase 2, use whole-wheat or white whole-wheat flour to prepare the crust, or toast a whole-wheat pita, and top with your favorites.
4. Instead of fatty buttery popcorn … enjoy a nut mix like the Spicy Nut Mix if you’re on Phase 1. If you’re on Phase 2 or 3, microwave a bag of trans-fat-free popcorn.
Game-Day Alcohol Reminder
If you’re on Phase 1, alcohol (including beer and wine) is off limits, so stick to sugar-free soda or water. If you’re on Phase 2 or 3, women can enjoy 1 (12-ounce) light beer, and men 1 or 2.
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Re: Daily Dish from the "official" SBD site
by ami on Fri Feb 12, 2010 3:34 am
Q: My husband was recently diagnosed with high blood pressure, so I'm trying to serve him healthy food. He's such a meat-and-potatoes guy, though, that I'm having a hard time getting him to eat other things. Can you recommend some cuts of meat that are better for him than the fatty steaks and hamburgers he loves?
— Sally, Delaware
Dr. Arthur Agatston A:
The good news is that a meat-and-potatoes guy doesn't have to give up meat and potatoes. Today there are plenty of lean cuts of beef to choose from. I define "lean" as having 10 grams or less of total fat and 4.5 grams or less of saturated fat per 3½ ounces (check the labels). For a healthy steak, choose London broil, sirloin, tenderloin (filet mignon), T-bone, or flank steak. When buying hamburger, look for extra lean or lean sirloin. Bottom round, eye of round, top loin, and top round are also lean cuts.
As far as potatoes go, choose sweet potatoes over white ones. Sweet potatoes are high in beta-carotene and vitamin C and provide plenty of filling fiber. To get the most nutrients, serve sweet potatoes with the skin on and avoid topping them with butter or sour cream. Try fat-free Greek yogurt instead (it tastes like sour cream). And remember, you can mash the sweet potatoes or slice them into "fries," and bake them with a little olive oil and the spices of your choice.
Keep in mind that there are plenty of other choices besides beef. You can make hamburgers and meat loaf with lean ground turkey or chicken. Pork tenderloin is lean, as are game meats such as buffalo and venison (which also make great burgers). And don't forget to serve seafood. I recommend that my heart patients eat fish or shellfish at least twice a week for the healthy omega-3 fatty acids they provide.
— Sally, Delaware
Dr. Arthur Agatston A:
The good news is that a meat-and-potatoes guy doesn't have to give up meat and potatoes. Today there are plenty of lean cuts of beef to choose from. I define "lean" as having 10 grams or less of total fat and 4.5 grams or less of saturated fat per 3½ ounces (check the labels). For a healthy steak, choose London broil, sirloin, tenderloin (filet mignon), T-bone, or flank steak. When buying hamburger, look for extra lean or lean sirloin. Bottom round, eye of round, top loin, and top round are also lean cuts.
As far as potatoes go, choose sweet potatoes over white ones. Sweet potatoes are high in beta-carotene and vitamin C and provide plenty of filling fiber. To get the most nutrients, serve sweet potatoes with the skin on and avoid topping them with butter or sour cream. Try fat-free Greek yogurt instead (it tastes like sour cream). And remember, you can mash the sweet potatoes or slice them into "fries," and bake them with a little olive oil and the spices of your choice.
Keep in mind that there are plenty of other choices besides beef. You can make hamburgers and meat loaf with lean ground turkey or chicken. Pork tenderloin is lean, as are game meats such as buffalo and venison (which also make great burgers). And don't forget to serve seafood. I recommend that my heart patients eat fish or shellfish at least twice a week for the healthy omega-3 fatty acids they provide.
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
3 More Reasons to Love Dark Chocolate/DD/2/13/10
by ami on Sat Feb 13, 2010 5:00 pm
3 More Reasons to Love Dark Chocolate
As if you need another reason to eat chocolate! We know dark chocolate is one of a number of foods containing antioxidant-rich compounds known as flavonoids, which have been shown to improve heart health. Well, three studies now show that eating dark chocolate has even more health benefits. Here’s the scoop:
Reason 1: Dark chocolate can decrease blood pressure and lower the risk of developing diabetes in healthy individuals.
The research: A study published in the American Journal of Clinical Nutrition found that eating dark chocolate reduced insulin resistance and significantly lowered blood pressure. Doctors don't know exactly how much dark chocolate you need to reap these health benefits, but if you’re following the South Beach Diet, it's best not to overdo it. Starting on Phase 2, try dipping four to five strawberries in dark chocolate, or limit yourself to one or two dark chocolate wedges as an occasional treat.
Reason 2: Dark chocolate may be an anti-inflammatory.
The research: A study in the Journal of Nutrition found that dark chocolate improves health, including heart health. It significantly reduced levels of C-reactive protein (CRP), a substance that is an indicator of inflammation in the body, which helps determine the risk for developing coronary disease. Thus, dark chocolate may have "anti-inflammatory" properties.
Reason 3: Dark chocolate may keep you feeling fuller, longer.
The research: A University of Copenhagen study found that dark chocolate gives people more of a feeling of satiety than milk chocolate. Two and a half hours after eating the chocolate, the participants were instructed to eat as much pizza as they liked until they felt comfortably full. As it turned out, the calorie intake from the pizza was 15 percent lower on the day they ate the dark chocolate. And it gets better! The participants also stated their cravings for sweet, salty, or fatty foods had lessened as well.
As if you need another reason to eat chocolate! We know dark chocolate is one of a number of foods containing antioxidant-rich compounds known as flavonoids, which have been shown to improve heart health. Well, three studies now show that eating dark chocolate has even more health benefits. Here’s the scoop:
Reason 1: Dark chocolate can decrease blood pressure and lower the risk of developing diabetes in healthy individuals.
The research: A study published in the American Journal of Clinical Nutrition found that eating dark chocolate reduced insulin resistance and significantly lowered blood pressure. Doctors don't know exactly how much dark chocolate you need to reap these health benefits, but if you’re following the South Beach Diet, it's best not to overdo it. Starting on Phase 2, try dipping four to five strawberries in dark chocolate, or limit yourself to one or two dark chocolate wedges as an occasional treat.
Reason 2: Dark chocolate may be an anti-inflammatory.
The research: A study in the Journal of Nutrition found that dark chocolate improves health, including heart health. It significantly reduced levels of C-reactive protein (CRP), a substance that is an indicator of inflammation in the body, which helps determine the risk for developing coronary disease. Thus, dark chocolate may have "anti-inflammatory" properties.
Reason 3: Dark chocolate may keep you feeling fuller, longer.
The research: A University of Copenhagen study found that dark chocolate gives people more of a feeling of satiety than milk chocolate. Two and a half hours after eating the chocolate, the participants were instructed to eat as much pizza as they liked until they felt comfortably full. As it turned out, the calorie intake from the pizza was 15 percent lower on the day they ate the dark chocolate. And it gets better! The participants also stated their cravings for sweet, salty, or fatty foods had lessened as well.
Ami in OH
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ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
How Omega-3s Benefit Your Health-DD-2-15-20
by ami on Mon Feb 15, 2010 7:50 pm
How Omega-3s Benefit Your Health
All fats are not created equal. Some are good (unsaturated), some are bad (saturated), and some are really terrible (trans fats). Among the good are omega-3 fatty acids, which offer a slew of health benefits and can lower your risk of heart disease and stroke.
What Are Omega-3 Fatty Acids?
Omega-3s are called essential fatty acids because they are required by the body and must be obtained through food and supplements (the body can’t make them on its own). There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are extremely effective at reducing inflammation and preventing the formation of blood clots, thus reducing the risk of stroke and heart disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to help lower the "bad" LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack.
Foods and Omega-3s
The best and most natural way to increase your intake of omega-3s is to eat more oily fish (at least two servings per week) and dark leafy greens, and to add ground flaxseed and canola oil to your diet. Dr. Agatston also recommends taking a fish-oil supplement containing one to two grams of EPA plus DHA per day. People with high triglycerides may need more — at least four grams daily from a prescription fish-oil supplement (discuss with your doctor).
A Word of Caution
Be advised that people with certain medical conditions, such as those taking anticoagulants, those with bleeding disorders, or those with uncontrolled hypertension, should consult with their physician before taking fish-oil supplements. Also note that certain fish, including swordfish, king mackerel, and tilefish, contain high levels of mercury. Women who are pregnant or may become pregnant, nursing mothers, and children should avoid fish high in mercury.
All fats are not created equal. Some are good (unsaturated), some are bad (saturated), and some are really terrible (trans fats). Among the good are omega-3 fatty acids, which offer a slew of health benefits and can lower your risk of heart disease and stroke.
What Are Omega-3 Fatty Acids?
Omega-3s are called essential fatty acids because they are required by the body and must be obtained through food and supplements (the body can’t make them on its own). There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are extremely effective at reducing inflammation and preventing the formation of blood clots, thus reducing the risk of stroke and heart disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to help lower the "bad" LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack.
Foods and Omega-3s
The best and most natural way to increase your intake of omega-3s is to eat more oily fish (at least two servings per week) and dark leafy greens, and to add ground flaxseed and canola oil to your diet. Dr. Agatston also recommends taking a fish-oil supplement containing one to two grams of EPA plus DHA per day. People with high triglycerides may need more — at least four grams daily from a prescription fish-oil supplement (discuss with your doctor).
A Word of Caution
Be advised that people with certain medical conditions, such as those taking anticoagulants, those with bleeding disorders, or those with uncontrolled hypertension, should consult with their physician before taking fish-oil supplements. Also note that certain fish, including swordfish, king mackerel, and tilefish, contain high levels of mercury. Women who are pregnant or may become pregnant, nursing mothers, and children should avoid fish high in mercury.
Ami in OH
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ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Why You Should Eat Wild Salmon/DD/2/17/10
by ami on Wed Feb 17, 2010 6:33 pm
ext time you head to the fish counter to buy salmon, consider choosing the wild variety instead of farmed. According to a report published in the journal Science, farmed salmon contain more potentially dangerous toxins than salmon caught in the wild.
Researchers analyzed 700 wild and farmed salmon bought in 16 different cities in Europe and North America and found that farmed salmon contained unusually high amounts of industrial by-products, pesticides, and suspected cancer-causing agents known as polychlorinated biphenyls (PCBs). What causes the contamination? The food given to the salmon while in captivity is contaminated with PCBs.
How can you tell the difference between wild and farmed salmon?
The most reliable method is to ask the fish purveyor. If that's not possible, or if the seller isn't sure, check the color. You're probably familiar with the light-pink color of farmed salmon — wild salmon is a brighter, deeper shade of red. The price may also be a giveaway — farmed salmon is less expensive than wild salmon because it is more widely available.
Finally, don't let these findings stop you from eating salmon altogether. It remains a great source of heart-healthy omega-3 fatty acids. Just keep in mind that it may be safer to "go wild." And if you can't find wild salmon, try getting rid of some of the fat — where PCBs accumulate — from farmed salmon by removing the skin and grilling the fish. Another convenient option is canned or pouched salmon, which is almost always wild.
Researchers analyzed 700 wild and farmed salmon bought in 16 different cities in Europe and North America and found that farmed salmon contained unusually high amounts of industrial by-products, pesticides, and suspected cancer-causing agents known as polychlorinated biphenyls (PCBs). What causes the contamination? The food given to the salmon while in captivity is contaminated with PCBs.
How can you tell the difference between wild and farmed salmon?
The most reliable method is to ask the fish purveyor. If that's not possible, or if the seller isn't sure, check the color. You're probably familiar with the light-pink color of farmed salmon — wild salmon is a brighter, deeper shade of red. The price may also be a giveaway — farmed salmon is less expensive than wild salmon because it is more widely available.
Finally, don't let these findings stop you from eating salmon altogether. It remains a great source of heart-healthy omega-3 fatty acids. Just keep in mind that it may be safer to "go wild." And if you can't find wild salmon, try getting rid of some of the fat — where PCBs accumulate — from farmed salmon by removing the skin and grilling the fish. Another convenient option is canned or pouched salmon, which is almost always wild.
Ami in OH
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ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Your Complete Guide to Poultry/DD/2/18/10
by ami on Thu Feb 18, 2010 9:28 pm
Is chicken or turkey a mainstay of your meals? Then you’re in luck. You can enjoy a variety of poultry dishes on all Phases of the South Beach Diet. Whether you’re preparing an elegant recipe for a dinner party or looking for a light, easy meal, poultry is a healthy and delicious protein option because it lends itself to a wide range of sauces and seasonings and can be served with a variety of sides. From turkey burgers to grilled chicken, Cornish game hens to duck breast, poultry is an inexpensive, nutritious, and filling food choice.
Dr. Agatston, creator of the South Beach Diet, recommends eating skinless chicken and turkey breast (whole or ground) because the white meat has less saturated fat than the dark meat. Cornish hen is also a great poultry option. Make sure to avoid dark meat (legs, wings, and thighs) and fatty fowl like goose until Phase 3. In addition, you’ll want to avoid eating processed poultry, such as packaged chicken nuggets or patties on all Phases, because they often contain the fattier dark meat as well as unhealthy additives.
The Benefits of Poultry
Lean protein is a core part of the South Beach Diet because not only does it curb hunger, but it also helps to maintain muscle and keep blood-sugar levels balanced as you’re losing weight. And when it comes to choosing lean meat, white-meat poultry is an excellent choice because it is low in saturated fat, while still providing you with vital amino acids.
In addition, poultry is rich in vitamin B6, which is essential for regulating your metabolism and for helping to reduce the risk of heart disease. Vitamin B6 also plays a role in helping your body process carbohydrates and break down glycogen, a form of sugar that is stored in the body. Poultry is also a good source of niacin, which can help raise “good” HDL cholesterol and lower triglyceride levels.
Poultry and the South Beach Diet
On Phase 1, fatty fowl is restricted because it tends to be higher in saturated fat and cholesterol. Once you reach Phase 3, you can enjoy skinless dark meat and goose in moderation. Turkey or chicken sausage is allowed on Phase 1 as long as it’s low-fat or reduced-fat. Check labels carefully and avoid brands that have sugars, added fats, and bread crumbs.
Here’s a complete list of poultry to enjoy and avoid:
Phase 1 Poultry to Enjoy:
* White meat chicken
* Turkey breast
* Turkey bacon
* Low-fat turkey sausage
* Low-fat chicken sausage
* Ground chicken breast
* Ground turkey breast
* Cornish hen
* Duck breast (without skin)
Poultry to Avoid:
* Processed poultry, such as packaged chicken nuggets or patties
* Goose
* Dark-meat chicken and turkey, including legs, wings, and thighs
Phase 2 Poultry to Enjoy:
Follow the guidelines for Phase 1
Phase 3 Poultry to Enjoy (in moderation)
* Goose
* Dark-meat chicken, turkey, and duck, including legs, wings, and thighs
Poultry to Avoid:
* Processed poultry, such as packaged chicken nuggets or patties
Dr. Agatston, creator of the South Beach Diet, recommends eating skinless chicken and turkey breast (whole or ground) because the white meat has less saturated fat than the dark meat. Cornish hen is also a great poultry option. Make sure to avoid dark meat (legs, wings, and thighs) and fatty fowl like goose until Phase 3. In addition, you’ll want to avoid eating processed poultry, such as packaged chicken nuggets or patties on all Phases, because they often contain the fattier dark meat as well as unhealthy additives.
The Benefits of Poultry
Lean protein is a core part of the South Beach Diet because not only does it curb hunger, but it also helps to maintain muscle and keep blood-sugar levels balanced as you’re losing weight. And when it comes to choosing lean meat, white-meat poultry is an excellent choice because it is low in saturated fat, while still providing you with vital amino acids.
In addition, poultry is rich in vitamin B6, which is essential for regulating your metabolism and for helping to reduce the risk of heart disease. Vitamin B6 also plays a role in helping your body process carbohydrates and break down glycogen, a form of sugar that is stored in the body. Poultry is also a good source of niacin, which can help raise “good” HDL cholesterol and lower triglyceride levels.
Poultry and the South Beach Diet
On Phase 1, fatty fowl is restricted because it tends to be higher in saturated fat and cholesterol. Once you reach Phase 3, you can enjoy skinless dark meat and goose in moderation. Turkey or chicken sausage is allowed on Phase 1 as long as it’s low-fat or reduced-fat. Check labels carefully and avoid brands that have sugars, added fats, and bread crumbs.
Here’s a complete list of poultry to enjoy and avoid:
Phase 1 Poultry to Enjoy:
* White meat chicken
* Turkey breast
* Turkey bacon
* Low-fat turkey sausage
* Low-fat chicken sausage
* Ground chicken breast
* Ground turkey breast
* Cornish hen
* Duck breast (without skin)
Poultry to Avoid:
* Processed poultry, such as packaged chicken nuggets or patties
* Goose
* Dark-meat chicken and turkey, including legs, wings, and thighs
Phase 2 Poultry to Enjoy:
Follow the guidelines for Phase 1
Phase 3 Poultry to Enjoy (in moderation)
* Goose
* Dark-meat chicken, turkey, and duck, including legs, wings, and thighs
Poultry to Avoid:
* Processed poultry, such as packaged chicken nuggets or patties
Ami in OH
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ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Your Complete Guide to Cheese/DD/2/20/10
by ami on Sat Feb 20, 2010 4:02 pm
Your Complete Guide to Cheese
Do you enjoy cheese? Who doesn’t! Whether you’re adding feta to your salads, cheddar to your wraps, or mozzarella to your pizza, cheese is a healthy and delicious addition to entrées, sandwiches, pasta dishes, and more. And with more than 600 different varieties of cheese to choose from, each one with its own distinct texture and flavor, the options are limitless. You can enjoy cheese on all Phases of the South Beach Diet as long as you choose low-fat or reduced-fat varieties, which are lower in saturated fat, cholesterol, and calories, and limit your portions to two one-ounce servings per day. For all cheese, look for varieties that have six grams of fat or less per one-ounce serving. Whole-milk varieties of cheese are typically high in saturated fat and calories and should be used in moderation or avoided until Phase 3. Here’s more on the benefits of cheese.
A Powerful Source of Protein
Like many dairy products, cheese is an excellent source of calcium, vitamin D, and protein, which are essential for bone growth and cell renewal. Cheese also contains other important nutrients like phosphorous, zinc, vitamin A, riboflavin, and vitamin B12. Studies show that certain ingredients in dairy may protect you from heart disease and cancer as well as prediabetes, also known as metabolic syndrome.
A Great Addition to Meals
Cheese is great eaten all by itself or added as an ingredient when preparing meals. Try it as a mid-morning or mid-afternoon snack paired with whole-wheat crackers or fresh fruit (Phase 2), or tossed in salads and pasta dishes. There are soft, semisoft, and hard cheeses, as well as fresh or aged varieties. Here’s a rundown of some cheese varieties and tips on how to incorporate them into your meals:
* American cheese used to be a blend of cheddar and Colby cheese but was later reinvented in America, hence its name. American cheese is great on deli-meat sandwiches or on hamburgers.
* Blue cheese has been treated with molds that form the blue or green veins throughout and give the cheese its characteristic flavor.
* Cheddar cheese is a firm cow’s milk cheese that is available in a range of flavors from mild to extra sharp.
* Cottage cheese, fat free, 1%, or 2% is similar to ricotta cheese but has a more defined curd and is thinner than ricotta. Cottage cheese is an acid curd cheese and relies on the tendency of warm milk to curdle.
* Farmer’s cheese is a form of cottage cheese with liquid pressed out.
* Feta cheese is a tangy Greek cheese that can be crumbled into salads and over chicken dishes.
* Monterey Jack is an ivory-colored cow’s milk cheese that is great for melting and for sandwiches.
* Mozzarella is a milk cheese that is delicious with salads and sandwiches and on pastas and pizzas.
* Light spreadable cheese is a creamy, smooth cow’s milk cheese. It has a mild flavor, and a single-wrapped portion makes an easy, fuss-free take-along snack on its own. Or enjoy it on whole-grain crackers, spread into celery sticks, or in a sandwich.
* Parmesan is a nutty-tasting hard cheese that is at its best when freshly grated. Since Parmesan is so versatile and full-flavored, it can be used in a variety of dishes.
* Part-skim ricotta is a smooth cheese that resembles cottage cheese but is sweeter tasting and has four times more calcium. Part-skim ricotta has all the flavor of the whole-milk version but 40 percent less fat. Because of its sweet flavor, ricotta cheese is a great ingredient for desserts.
* Part-skim string cheese makes for a delicious, easy on-the-go snack.
* Provolone is an Italian cow’s milk cheese that is great for melting.
* Swiss is a holey cheese that is wonderful for sandwiches and can be melted into egg dishes.
Do you enjoy cheese? Who doesn’t! Whether you’re adding feta to your salads, cheddar to your wraps, or mozzarella to your pizza, cheese is a healthy and delicious addition to entrées, sandwiches, pasta dishes, and more. And with more than 600 different varieties of cheese to choose from, each one with its own distinct texture and flavor, the options are limitless. You can enjoy cheese on all Phases of the South Beach Diet as long as you choose low-fat or reduced-fat varieties, which are lower in saturated fat, cholesterol, and calories, and limit your portions to two one-ounce servings per day. For all cheese, look for varieties that have six grams of fat or less per one-ounce serving. Whole-milk varieties of cheese are typically high in saturated fat and calories and should be used in moderation or avoided until Phase 3. Here’s more on the benefits of cheese.
A Powerful Source of Protein
Like many dairy products, cheese is an excellent source of calcium, vitamin D, and protein, which are essential for bone growth and cell renewal. Cheese also contains other important nutrients like phosphorous, zinc, vitamin A, riboflavin, and vitamin B12. Studies show that certain ingredients in dairy may protect you from heart disease and cancer as well as prediabetes, also known as metabolic syndrome.
A Great Addition to Meals
Cheese is great eaten all by itself or added as an ingredient when preparing meals. Try it as a mid-morning or mid-afternoon snack paired with whole-wheat crackers or fresh fruit (Phase 2), or tossed in salads and pasta dishes. There are soft, semisoft, and hard cheeses, as well as fresh or aged varieties. Here’s a rundown of some cheese varieties and tips on how to incorporate them into your meals:
* American cheese used to be a blend of cheddar and Colby cheese but was later reinvented in America, hence its name. American cheese is great on deli-meat sandwiches or on hamburgers.
* Blue cheese has been treated with molds that form the blue or green veins throughout and give the cheese its characteristic flavor.
* Cheddar cheese is a firm cow’s milk cheese that is available in a range of flavors from mild to extra sharp.
* Cottage cheese, fat free, 1%, or 2% is similar to ricotta cheese but has a more defined curd and is thinner than ricotta. Cottage cheese is an acid curd cheese and relies on the tendency of warm milk to curdle.
* Farmer’s cheese is a form of cottage cheese with liquid pressed out.
* Feta cheese is a tangy Greek cheese that can be crumbled into salads and over chicken dishes.
* Monterey Jack is an ivory-colored cow’s milk cheese that is great for melting and for sandwiches.
* Mozzarella is a milk cheese that is delicious with salads and sandwiches and on pastas and pizzas.
* Light spreadable cheese is a creamy, smooth cow’s milk cheese. It has a mild flavor, and a single-wrapped portion makes an easy, fuss-free take-along snack on its own. Or enjoy it on whole-grain crackers, spread into celery sticks, or in a sandwich.
* Parmesan is a nutty-tasting hard cheese that is at its best when freshly grated. Since Parmesan is so versatile and full-flavored, it can be used in a variety of dishes.
* Part-skim ricotta is a smooth cheese that resembles cottage cheese but is sweeter tasting and has four times more calcium. Part-skim ricotta has all the flavor of the whole-milk version but 40 percent less fat. Because of its sweet flavor, ricotta cheese is a great ingredient for desserts.
* Part-skim string cheese makes for a delicious, easy on-the-go snack.
* Provolone is an Italian cow’s milk cheese that is great for melting.
* Swiss is a holey cheese that is wonderful for sandwiches and can be melted into egg dishes.
Ami in OH
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ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
How to Lead a Healthy Lifestyle/DD/3/1/10
by ami on Mon Mar 01, 2010 8:48 pm
The number of people suffering from obesity in the United States has reached epidemic proportions, and, along with it, a troubling increase in the number of cases of diabetes and heart disease is being reported as well. In an effort to spread awareness about making smart food choices and developing healthy eating habits, the American Dietetic Association (ADA) recognizes March as National Nutrition Month. Two critical steps in leading a healthy lifestyle are to follow a healthy eating plan and to exercise regularly, so you’re off to a good start with the South Beach Diet.
But remember, the South Beach Diet is about far more than just achieving your weight-loss goals. As you make the diet your lifestyle, you’ll also improve your health and energy and renew your confidence. That said, it’s always good to reflect on what it takes to get there. Here are 5 guidelines that fit right in with our South Beach Diet philosophy. Take a look:
1. Stick to a healthy eating plan. The South Beach Diet is all about finding a good balance between enjoying the foods you love and incorporating more healthy foods into your diet without sacrificing taste. With the daily releases of new and often-conflicting health studies telling you what’s good for you and what’s not, it’s important to follow a realistic healthy eating plan that has stood the test of time. The South Beach Diet already has.
2. Try new recipes to keep your diet fresh and exciting. Food boredom can derail your weight-loss efforts as much as eating processed, packaged foods can. Experimenting with different ingredients and flavors gives you a more interesting selection of meals and spices things up, so you won’t be tempted to overindulge in order to feel satisfied. For easy Meal Plans and more than 1,000 recipe ideas, check out SouthBeachDiet.com.
3. Eat in moderation, but don’t deprive yourself. It’s important to think about portion size at mealtime, but if you get too caught up with “rules” you can set yourself up for failure. One of the benefits of the South Beach Diet is that you can enjoy food and reap its benefits without having to count or measure, whether it’s calories, fat grams, carbohydrates, or anything else. Moreover, if you include a mid-morning and mid-afternoon snack and the occasional dessert, as is encouraged on the South Beach Diet, you’ll feel satisfied all day long.
4. Pursue an exercise plan that you can maintain. Exercise should be fun, not a chore. Think about what you’ve always been tempted to try. Is it aerobics, yoga, Pilates, swimming, or dancing? Then sign up for classes at a local gym. Or try interval walking outdoors in your neighborhood. Dr. Arthur Agatston, creator of the South Beach Diet, provides an interval-walking program in his book The South Beach Diet Supercharged. Whatever exercise plan you decide to undertake, be sure to create a schedule that you can stick to and that will allow you to work out at least 20 minutes a day.
5. Seek out the right support. Look to your friends and family for encouragement. They may want to join you as you embark on your journey to a healthier life, but even if they don’t join in, they can still offer support. If friends or family aren't available, you can find a new friend to follow the plan with you by logging on to the South Beach Diet Online. Not a member? Sign up to join the South Beach Diet Online today and get access to our database of over 1,000 recipes.
But remember, the South Beach Diet is about far more than just achieving your weight-loss goals. As you make the diet your lifestyle, you’ll also improve your health and energy and renew your confidence. That said, it’s always good to reflect on what it takes to get there. Here are 5 guidelines that fit right in with our South Beach Diet philosophy. Take a look:
1. Stick to a healthy eating plan. The South Beach Diet is all about finding a good balance between enjoying the foods you love and incorporating more healthy foods into your diet without sacrificing taste. With the daily releases of new and often-conflicting health studies telling you what’s good for you and what’s not, it’s important to follow a realistic healthy eating plan that has stood the test of time. The South Beach Diet already has.
2. Try new recipes to keep your diet fresh and exciting. Food boredom can derail your weight-loss efforts as much as eating processed, packaged foods can. Experimenting with different ingredients and flavors gives you a more interesting selection of meals and spices things up, so you won’t be tempted to overindulge in order to feel satisfied. For easy Meal Plans and more than 1,000 recipe ideas, check out SouthBeachDiet.com.
3. Eat in moderation, but don’t deprive yourself. It’s important to think about portion size at mealtime, but if you get too caught up with “rules” you can set yourself up for failure. One of the benefits of the South Beach Diet is that you can enjoy food and reap its benefits without having to count or measure, whether it’s calories, fat grams, carbohydrates, or anything else. Moreover, if you include a mid-morning and mid-afternoon snack and the occasional dessert, as is encouraged on the South Beach Diet, you’ll feel satisfied all day long.
4. Pursue an exercise plan that you can maintain. Exercise should be fun, not a chore. Think about what you’ve always been tempted to try. Is it aerobics, yoga, Pilates, swimming, or dancing? Then sign up for classes at a local gym. Or try interval walking outdoors in your neighborhood. Dr. Arthur Agatston, creator of the South Beach Diet, provides an interval-walking program in his book The South Beach Diet Supercharged. Whatever exercise plan you decide to undertake, be sure to create a schedule that you can stick to and that will allow you to work out at least 20 minutes a day.
5. Seek out the right support. Look to your friends and family for encouragement. They may want to join you as you embark on your journey to a healthier life, but even if they don’t join in, they can still offer support. If friends or family aren't available, you can find a new friend to follow the plan with you by logging on to the South Beach Diet Online. Not a member? Sign up to join the South Beach Diet Online today and get access to our database of over 1,000 recipes.
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Top 20 Unexpected Antioxidant-Rich Foods/DD/3/2/10
by ami on Wed Mar 03, 2010 3:14 am
Top 20 Unexpected Antioxidant-Rich Foods
There's been a lot of press lately on the benefits of antioxidants, the cell-protecting nutrients found in a wide range of foods that help combat heart disease, cancer, the effects of aging, and other conditions. To help you add more disease-fighting antioxidants to your diet, we’ve created this quick alphabetical list of 20 foods you may not have realized are excellent sources.
Note: To get the most from your meals, be sure to eat a wide variety of these foods. Those listed are recommended for all Phases, except fruits, dark chocolate, wine, and sweet potatoes, which you can enjoy starting on Phase 2.
1. Apples (such as Fuji, Gala, Granny Smith, Delicious, with skin)
2. Artichokes (cooked)
3. Beans (such as black, red kidney, pinto, dried)
4. Blackberries
5. Blueberries (cultivated, wild)
6. Cherries (sweet)
7. Chocolate (dark)
8. Cranberries (cooked)
9. Cruciferous vegetables (such as broccoli, brussels sprout, cauliflower, kale)
10. Pecans
11. Plums (black, red)
12. Pomegranates
13. Prunes
14. Raspberries
15. Strawberries
16. Sweet potatoes
17. Tea (black, green, white, oolong)
18. Tomatoes
19. Walnuts
20. Wine (red)
There's been a lot of press lately on the benefits of antioxidants, the cell-protecting nutrients found in a wide range of foods that help combat heart disease, cancer, the effects of aging, and other conditions. To help you add more disease-fighting antioxidants to your diet, we’ve created this quick alphabetical list of 20 foods you may not have realized are excellent sources.
Note: To get the most from your meals, be sure to eat a wide variety of these foods. Those listed are recommended for all Phases, except fruits, dark chocolate, wine, and sweet potatoes, which you can enjoy starting on Phase 2.
1. Apples (such as Fuji, Gala, Granny Smith, Delicious, with skin)
2. Artichokes (cooked)
3. Beans (such as black, red kidney, pinto, dried)
4. Blackberries
5. Blueberries (cultivated, wild)
6. Cherries (sweet)
7. Chocolate (dark)
8. Cranberries (cooked)
9. Cruciferous vegetables (such as broccoli, brussels sprout, cauliflower, kale)
10. Pecans
11. Plums (black, red)
12. Pomegranates
13. Prunes
14. Raspberries
15. Strawberries
16. Sweet potatoes
17. Tea (black, green, white, oolong)
18. Tomatoes
19. Walnuts
20. Wine (red)
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Your Complete Guide to Beans and Other Legumes -DD-3-4-10
by ami on Thu Mar 04, 2010 10:34 pm
Your Complete Guide to Beans and Other Legumes
The versatility of beans and other legumes makes them a flavorful side dish or addition to soups and salads. Some beans can be blended with other ingredients to make a dip: For example, chickpeas are the basis for a healthy hummus and black beans are delicious in salsa. Beans and other legumes are a good source of protein and fiber and can be eaten on all Phases of the South Beach Diet. Purchase them fresh, dried, frozen, or canned (without sugar) and start with 1/3 to 1/2 cup serving. Avoid canned beans or other legumes that contain brown sugar, lard, or molasses.
Beans and other legumes are also extremely nutritious and can help improve your health. Here’s how:
1. All legumes are a major source of soluble fiber, which helps to remove cholesterol from the body before it's absorbed.
2. The fiber in beans and other legumes also slows digestion and, as a result, prevents a sharp rise in blood-sugar levels, which helps prevent cravings.
3. In addition to fiber, legumes are high in protein, folate, potassium, iron, calcium, and B vitamins. And they contain no unhealthy fat.
There are an abundance of legume varieties including:
* Adzuki beans
* Black beans
* Black-eyed peas
* Broad beans
* Butter beans
* Cannellini beans
* Chickpeas
* Garbanzos
* Edamame
* Fava beans
* Great northern beans
* Italian beans
* Kidney beans
* Lentils
* Lima beans
* Mung beans
* Navy beans
* Pigeon beans
* Pinto beans
* Refried beans, fat-free, canned
* Soybeans
* Split peas
* White beans
The versatility of beans and other legumes makes them a flavorful side dish or addition to soups and salads. Some beans can be blended with other ingredients to make a dip: For example, chickpeas are the basis for a healthy hummus and black beans are delicious in salsa. Beans and other legumes are a good source of protein and fiber and can be eaten on all Phases of the South Beach Diet. Purchase them fresh, dried, frozen, or canned (without sugar) and start with 1/3 to 1/2 cup serving. Avoid canned beans or other legumes that contain brown sugar, lard, or molasses.
Beans and other legumes are also extremely nutritious and can help improve your health. Here’s how:
1. All legumes are a major source of soluble fiber, which helps to remove cholesterol from the body before it's absorbed.
2. The fiber in beans and other legumes also slows digestion and, as a result, prevents a sharp rise in blood-sugar levels, which helps prevent cravings.
3. In addition to fiber, legumes are high in protein, folate, potassium, iron, calcium, and B vitamins. And they contain no unhealthy fat.
There are an abundance of legume varieties including:
* Adzuki beans
* Black beans
* Black-eyed peas
* Broad beans
* Butter beans
* Cannellini beans
* Chickpeas
* Garbanzos
* Edamame
* Fava beans
* Great northern beans
* Italian beans
* Kidney beans
* Lentils
* Lima beans
* Mung beans
* Navy beans
* Pigeon beans
* Pinto beans
* Refried beans, fat-free, canned
* Soybeans
* Split peas
* White beans
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Burn More Calories Walking You don’t have to be a professio
by ami on Sat Mar 06, 2010 4:36 am
You don’t have to be a professional athlete to reap the benefits of interval training, in which you alternate bursts of fast, intense activity with periods of slower and less-intense activity, which allows your body to recover. In fact, by doing interval walking for a mere 20 minutes every other day, you can shift your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.
And there’s a bonus: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even after you stop exercising! Below are seven tips to help you get the most out of your interval-training session:
Wear shoes that will give you proper support, such as walking shoes, cross-training shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks instead; these will wick away moisture and keep your feet dry and blister-free.
1. Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
2. Be mindful of maintaining good posture while you’re walking. Tighten your abdominals and keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
3. With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
4. Wear a watch or carry a stopwatch to keep track of time so that you can keep tabs on the number of intervals you walk per session.
5. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
6. If you're not up to doing higher-intensity interval training on a given day, be sure to take a recreational walk for 15 to 20 minutes.
And there’s a bonus: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even after you stop exercising! Below are seven tips to help you get the most out of your interval-training session:
Wear shoes that will give you proper support, such as walking shoes, cross-training shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks instead; these will wick away moisture and keep your feet dry and blister-free.
1. Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
2. Be mindful of maintaining good posture while you’re walking. Tighten your abdominals and keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
3. With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
4. Wear a watch or carry a stopwatch to keep track of time so that you can keep tabs on the number of intervals you walk per session.
5. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
6. If you're not up to doing higher-intensity interval training on a given day, be sure to take a recreational walk for 15 to 20 minutes.
Ami in OH
-
ami - Posts: 3684
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
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