Daily Dish from the "official" SBD site

[ami]

Facts on Food Claims

Walk into any grocery store and you’ll find products making different food and health claims. Some foods are labeled “enriched” while others are labeled “organic” or “all-natural,” which is appealing to health-conscious consumers. But what do they really mean? While some food-label claims are regulated by the Food and Drug Administration (FDA) and the US Department of Agriculture (USDA), others are just gimmicks to get you to buy the product.

Decoding Food Claims at the Grocery Store
Before purchasing a product, be sure to read all the ingredients, regardless of what the label says. All healthy food products should use whole ingredients and not list any processed flours, additives, or added sugars such as high fructose corn syrup. Take whole-wheat crackers, for example. The first ingredient listed on the box should be whole-wheat flour — not to be confused with wheat flour, which is a form of white flour. The South Beach Diet recommends preparing meals using fresh whole foods and ingredients and limiting your use of packaged convenience foods. But chances are, you may be purchasing pre-packed foods from time to time. So to help you make the best food choices, here are the facts on some of the most common food claims:

Enriched
The facts: “Enriched” means the nutrients that were originally in the food were lost during the refining process and have been replaced to make it more nutritious. Enriched foods don’t compensate for the natural nutrients and fiber that were lost during processing.
Common examples: Breads and pastas that are enriched with B vitamins and iron

Fortified
The facts: Foods that are “fortified” have nutrients added to the food that were never present in the original product. Fortified foods still have their natural ingredients, and in most cases have added health benefits, such as vitamins. Fortified can also mean that the food must contain at least 10 percent more of the daily value for a particular nutrient, such as fiber, potassium, or antioxidants.
Common examples: Cereals fortified with heart-healthy omega-3 fatty acids; margarine spreads, soy milk, and low-fat/nonfat milk with vitamins D and A

All-Natural
The facts: Beware of foods labeled “all-natural” or “100% natural.” The FDA and USDA don’t regulate products with these claims. The labels “all-natural” and “100% natural” suggest that the food is nutritious and wholesome, but they may contain hydrogenated oils and chemical preservatives, all of which are not natural ingredients. Foods that are “made from concentrate” are also not considered all-natural. However, the USDA recognizes poultry and other meat products labeled “all-natural” or “100% natural,” even if they have added chicken or beef broth.
Common examples: Fruit juices, canned goods, and frozen meals

Organic
The facts: All food products that have the “USDA Organic” seal must contain at least 95 percent organic ingredients. Products that have the “made with organic ingredients” label consist of at least 70 percent organic ingredients.
Common examples: Cereals, milk, juices, fruits, vegetables, etc.

[ami]

The Scoop on Sugar Substitutes

The challenge of following any healthy eating plan is not feeling that you’re being deprived of your favorite foods — including sweets. While the South Beach Diet suggests you eliminate sugar and sugary products on Phase 1 (because they cause swings in blood sugar, which may lead to cravings) and avoid them except for the occasional treat on Phase 1, the good news is there are sugar substitutes that you can enjoy on all Phases. Unlike regular sugar, sugar substitutes are calorie-free, and consuming them does not lead to swings in blood-sugar levels. So, if you're in the mood for something sweet, you can happily have a treat (like a rich-tasting, no-sugar-added Fudgsicle) made with a sugar substitute.

Here's a look at some common sweeteners.

* Sucralose: At 600 times sweeter than table sugar, sucralose is the sweetest of all artificial sweeteners. It’s used to produce low- or no-calorie frozen and gelatin desserts, beverages, and gum. In addition to being heat stable, sucralose has the advantage of measuring like sugar, so it's a good substitute for sugar in baked goods. There are more than 110 studies on sucralose that verify it's safe for consumers.

* Aspartame: Aspartame is 200 times sweeter than sugar, and it has a wide variety of uses — from sweetening whole-grain cereals (Phase 2) to sweetening cold beverages like iced tea. Manufacturers use aspartame in chewing gum, beverages, and desserts. Since aspartame loses some of its sweetness during extreme heat exposure, it's best to cook or bake with it only using recipes that have been specifically designed by aspartame manufacturers. Aspartame is the most extensively researched sugar substitute on the market, so consumers can be confident that it's safe. However, certain people, including those with the rare metabolic disease phenylketonuria (PKU), pregnant women, and those with advanced liver disease, are urged to avoid it.

* Saccharin: Frequently found in baked goods and diet soda, saccharin is the sugar substitute with the longest history. Saccharin, which is several hundred times sweeter than sugar, is heat stable, so it's an acceptable choice for cooking and baking. It's also commonly consumed as a sweetener for coffee and tea. While there has been concern over a possible link between saccharin and stomach cancer, this suspicion has not been proven in scientific studies.

* Acesulfame K: Acesulfame K, also known as acesulfame potassium, was approved by the FDA in 1988. It's 200 times sweeter than sugar, and manufacturers often use it in combination with aspartame in candies, baked goods, beverages, and frozen desserts. At home, you can use acesulfame K in both hot and cold beverages. More than 90 studies involving the use of acesulfame K document its safety.

* Sugar alcohols: Sugar alcohols provide sweetness and texture similar to sugar, but they contain fewer calories and they don't impact blood-sugar levels. You can identify the many different sugar alcohols available by looking in the ingredient list for words ending in "ol," such as mannitol and sorbitol. The main concern with sugar alcohols is the laxative effect they can produce. Some people are more sensitive to this effect than others, so take note of your reaction to foods that contain sugar alcohols. The limit on Sweet Treats (75 to 100 calories daily) should also help reduce any unpleasant side effects.

[ami]

Save Time in the Kitchen

Making healthy, South Beach Diet-friendly meals doesn’t have to take up a lot of your time. There are many ways you can shave off minutes in the kitchen and still eat nutritious, delicious food. It’s just a matter of having the recipes and ingredients on hand and learning a few shortcuts. So, if you’re feeling time-pressed and daunted by the idea of preparing healthy meals, here are some simple time-saving tricks to help you get started:

1. Always read through the recipes you plan to make to be sure you have all the ingredients prepped and assembled before you start cooking.
2. As soon as you get home from the grocery store, prep fruits and veggies and separate them into individual containers to use during the week. Always keep a bag of prewashed greens on hand to create a healthy salad in minutes.
3. Instead of mincing garlic each time you need it, throw whole cloves into the food processor. Refrigerate any leftovers in a plastic container and use within one week.
4. Cook once so you can eat twice (or more). On Sunday, for example, prepare enough food for two or three meals so you can freeze some in microwavable containers and enjoy the leftovers throughout the week (and take a night or two off from cooking). If you’re grilling, grill extra for lunch the next day.
5. Stock your kitchen with easy noncook foods, like canned or pouched tuna, plain low-fat or nonfat yogurt, or ready-made hummus, to grab for on-the-go snacks.
6. Prepare veggie crudités once a week and keep them in the fridge to snack on or to add to soups, salads, and more.
7. Clean as you cook — rather than stacking the dishes in the sink to clean after dinner, wash pots, pans, bowls, and other kitchen utensils as you’re preparing the meal.

[ami]

If you’re following a healthy eating plan, what you drink is just as important as what you eat. And on the South Beach Diet, certain high-calorie beverages (like sugary sodas and fruit juices) can be diet busters. But what about alcoholic beverages like wine and beer? Starting on Phase 2 of the South Beach Diet, you can enjoy alcohol in moderation. It’s recommended that women limit their intake to one alcoholic beverage a day, and men to one or two a day. More than that not only adds calories but can also sabotage your willpower. Before grabbing a drink, check out our brief guide:

1. Don’t drink too early in the evening because you may be tempted to have several drinks, and the calories start to add up.
2. Do alternate with seltzer and water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.
3. Do eat a nutritious meal or snack containing lean protein before you start drinking. The protein helps to stabilize blood sugar and prevent cravings.
4. Do opt for red wine over white. Red wine is a better choice because it contains higher amounts of the powerful antioxidant resveratrol, which is found in grape skins.
5. Don’t go for regular beer; stick with light beer and drink it with meals.
6. Do choose extra-brut champagne, which has no added sugar or very little added sugar. Brut and extra-dry varieties of champagne have only a little more added sugar and are acceptable second choices.
7. Do choose sugar-free mixers for cocktails. Sugar-free sodas, flavored waters, vegetable-juice cocktail, diet tonic, club soda, or seltzer are your best bests. Be sure to avoid regular sodas, regular tonic, and fruit juices. Another tip? Use sugar-free powdered drink mixes to make punch or other fruit-flavored cocktails.
8. Do top your drink with garnishes like lemon and lime wedges, olives, or celery, but skip maraschino cherries, which are packed with sugar.

Here’s a rundown of alcoholic drinks to enjoy and avoid:

Enjoy:

* Red and white wine (one serving = 4 to 5 oz.)
* Champagne (one serving = 4 to 5 oz.)
* Vodka (one serving = 1 1/2 oz., which is a standard shot glass)
* Gin (one serving = 1 1/2 oz.)
* Rum (one serving = 1 1/2 oz.)
* Bourbon (one serving = 1 1/2 oz.)
* Light beer (one serving = 12 oz.)

Avoid:

* Regular beer
* Brandy
* Port wine
* Liqueurs (including Kahlua, Baileys Irish Cream, Amaretto, Grand Marnier, schnapps, etc.)
* Sherry
* Wine coolers (often contain a lot of added sugar)

[ami]

Curb Hunger With Filling Foods

The key to sticking to any healthy diet and keeping hunger at bay is to eat nutritious, filling foods. That’s why, on the South Beach Diet, we stress eating nutrient-dense, fiber-rich foods (such as vegetables, fruits, whole grains, and beans and other legumes), as well as good fats and lean protein.

It’s also why we tell you to avoid the highly processed (essentially fiberless) carbohydrates found in baked goods, many breads, snack foods, and other convenient favorites, which can have the opposite effect on satiety. High-fiber foods, good fats, and lean protein (as well as acidic foods) all help to slow the digestion of the sugars in carbs. When you include a variety of these foods in your diet, your body produces less insulin, and less insulin means fewer swings in blood-sugar levels. It is these swings that are the cause of cravings and constant hunger in the first place. Once your blood sugar is under control, you’ll find that your cravings and hunger greatly diminish and that you’ll feel more satisfied after a meal. Read more about curbing hunger with foods that are filling.

Fiber. Fiber's major role in digestion is to slow the absorption of sugar. The greater the fiber content of a food, the greater its effect. That's why highly processed oatmeal, for example, isn’t as good for you (or a weight-loss diet) as the steel-cut variety. The latter has all its fiber still intact, the former has essentially none. Therefore, before the stomach can digest the sugars in the steel-cut oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system, slowing digestion down. In other words, fiber is an obstacle to digestion, and a good one, because it promotes satiety.

Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you've eaten. (However, you do have to be careful about which fats you consume. Just as all carbohydrates are not the same, all fats are not the same. You need to avoid saturated fats and trans fats.) When you eat a piece of white bread, for example (which we hope you will do only occasionally), try to have it with a little monounsaturated olive oil or some reduced-fat cheese rather than eating the bread alone (or with highly saturated butter or full-fat cheese). Likewise, having an occasional baked potato topped with reduced-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. Good fats also make food taste better, helping you to feel more satisfied.

Protein. Because protein foods are digested slowly, they too do not produce the spikes in blood sugar that stimulate hunger and overeating. On the South Beach Diet, you can eat lean cuts of beef, lamb, and pork; skinless white-meat chicken, turkey, and duck breast; game meats; fish and shellfish; soy products; beans and other legumes; eggs and fat-free and low-fat dairy products.

Acidic foods. Interestingly, acidic foods, such as lemon juice and vinegar, also slow the digestion of carbs and the rate at which your stomach empties. You can dress salads or vegetables with either one and enjoy the benefit.

[ami]

How Fresh Is Your Food?
How many times have you opened your refrigerator or freezer and wondered, “How long has that been in there?” Since you most likely are cooking more at home on the South Beach Diet, it’s important to keep tabs on the freshness of certain foods, like lean protein, seafood, and dairy. When grocery shopping be sure to check expiration dates before you toss anything in your card. Here are some guidelines from the Food and Drug Administration (FDA) to help you keep tabs on beef, poultry, seafood, dairy, and more:


Food Fridge at 40°F or below Freezer
Ground lean meats 1-2 days 3-4 months
Chicken or turkey breast, pork 1-2 days 1-2 months
Lean deli meat 3-5 days 1-2 months
Steaks 3-5 days 6-12 months
Chops 3-5 days 4-6 months
Roasts 3-5 days 4-12 months
Poultry (chicken or turkey pieces; white meat only) 1-2 days 9 months
Lean fish 3-4 days 6 months
Fatty Fish 3 days 2 months
Shellfish (clams, crab, lobster) 12-24 hours 2-4 months
Cooked lean meat or poultry 3-4 days 2-6 months
Egg substitutes, liquid 10 days 12 months
Cheese, reduced-fat (soft) 1 week Does not freeze well
Cheese, reduced-fat (firm) 5 weeks 3 months
Cheese, reduced-fat (hard) 10 months Up to a year
Cheese, reduced-fat (opened) 3-4 weeks Does not freeze well
Milk Check “Best Before” date 6 weeks


How to Read Expiration Labels

Expiration Date
This date is what customers should look for when buying perishables. If you haven’t used the product by this date, then you should throw it out — unless you’ve stored the product in the freezer (see chart above).

Sell By
Retailers use this date to let them know when to remove a product from the shelf. It’s best to avoid buying products whose sell-by dates are likely to expire before you can use them.

Best if Used By (or Before)
This date simply means the food product has reached its peak of maximum freshness, flavor, and texture. It is not an expiration date.

Note: When food doesn’t taste good or smells or looks strange, it’s best not to take any chances — just throw it out (or if you recently bought it, then return it)!

[ami]

Fats have a bad rep when it comes to healthy eating. But not all fats are created equal, and, in fact, healthy fats and oils are an essential part of the South Beach Diet. Not only do fats provide fuel for many of your body’s basic functions, they also add flavor to food and keep you feeling satisfied. The key to staying healthy and shedding pounds is to choose the right fats in the right amounts.

Good fats are the unsaturated fatty acids, which are either monounsaturated or polyunsaturated. Monounsaturated fats can help lower “bad” LDL cholesterol and have anti-inflammatory properties, which may help reduce the risk of heart disease. There are two types of polyunsaturated fats — omega-3s and omega-6s. Both omega-3s and omega-6s are called essential fatty acids because they are required by the body and must be obtained through food sources or supplementation. Omega-3s can help lower the bad fats known as triglycerides. Omega-6s are considered good fats only when consumed in moderation and in proper proportion with omega-3s.

Here's the scoop on healthy fats you can enjoy:

* Monounsaturated fats. You'll find these fats mainly in olive, peanut, avocado, and canola oils. Monounsaturated oils are the preferred choices on the South Beach Diet, especially canola and extra-virgin olive oil.


* Omega-3 fats. These polyunsaturated fats are found in some nuts, such as walnuts; in flaxseed and other seeds; in extra-virgin olive oil; and in all seafood, but especially in fatty cold-water fish such as salmon, sardines, mackerel, and herring. Be sure to limit your intake of seafood high in mercury and other contaminants, though, and consider taking a fish-oil supplement if you don't eat fish at least twice a week.


* Omega-6 fats. These polyunsaturated fats are found in vegetable oils such as corn, safflower, and sesame oils and also in grains. Like omega-3s, omega-6s are considered to be essential fatty acids and must be obtained through food. A normal ratio of omega-6s to omega-3s in a healthy diet should be in the range of about 2-1 to 4-1. Currently, most Americans’ ratios are more like 15-1 to 17-1, largely because we eat a lot of omega-6-rich oils and a lot of grain-fed beef in this country. So be careful with your intake of omega-6s.

[ami]

What Is Zesting?

Many South Beach Diet recipes call for the zest of fruits. But if you're a cooking newbie, you may not be familiar with this food preparation technique. Zest is the colorful, outermost rind of citrus fruits like lemons, limes, and oranges (when on Phase 2). It contains strong perfumes and a tangy flavor, and is, therefore, a common ingredient in both savory and sweet dishes. It also makes an elegant garnish. Check out our guide to zesting below:

Zesting 101

You can remove the zest of a citrus fruit using a paring knife, a vegetable peeler, a grater, or a special tool called a zester. One of the best tools for creating fine zest is the Microplane zester/grater (which looks like a refashioned woodworking rasp). Buy one with a handle! A smaller, more traditional handheld zester has five tiny holes in its metal end and creates small strips of the flavorful zest when pulled across the rind. A box grater can be used to get both large and fine particles of zest, and a vegetable peeler or paring knife gives you wider strips for garnishes. The tool you use will depend on the recipe you are making.

A few things to keep in mind when zesting citrus fruit:

* Avoid stripping off the white inner membrane (pith). The pith is bitter and fairly inedible.
* Always remember to zest fruit before juicing it. It will be almost impossible to zest afterward.
* To get the best zest, buy fruit that is firm and brightly colored with no soft spots.
* Wash the fruit before zesting to remove any dirt and pesticides.
* Use zest immediately, since it will lose its flavor over time.

[ami]

How to Buy Eggs

Whether you like them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, eggs are a versatile source of lean protein that can be enjoyed on all Phases of the South Beach Diet. When shopping for eggs, you’ll notice that there are many types to choose from: brown eggs, white eggs, jumbo, and small. Here we'll take a crack at any confusion you may have regarding eggs.

Shell color: Interestingly, the difference in shell color has nothing to do with the quality of the egg. The color of the eggshell depends on the breed of the hen. Some hens lay white eggs and others lay brown ones — some even lay green. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay these eggs are larger and require more food.

Yolk color: These color differences depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker-yellow yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it contains respectable amounts of vitamins A, C, and E, as well as some plant chemicals known to improve eye health.

Egg size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it's good to have these on hand. That said, even though they're labeled "large," they don't seem big. If you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.

Egg grade: Grading is an indicator of egg quality and freshness, though only eggs graded A and AA are sold for consumption. There's not much difference between grade A and grade AA eggs, so don't worry about which one you choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that

[ami]

How to Serve a Healthy Easter Brunch

There’s no holiday that speaks to the spring season quite like Easter with the cheerful decorations and sumptuous foods that accompany it. This joyous celebration is filled with family traditions that often include a festive brunch. Whether you’re hosting an Easter meal or heading elsewhere to a gathering, check out our healthy tips to help you stick to your weight-loss goals:

1. Prepare a healthy frittata or quiche instead of creamy casseroles, which tend to be high in saturated fat. A frittata is simply a “crustless” quiche that is easily topped with chopped vegetables, reduced-fat cheese, or other ingredients. It’s ideal for Phase 1 dieters. If you’re preparing a traditional quiche on Phase 2, be sure to choose whole-wheat or whole-grain pastry flour rather than white flour when making the crust. Other fresh ideas? Bake eggs with spinach and ham, cook up a smoked ham soufflé, or for Phase 2 serve salmon and reduced-fat cream cheese on small rounds of whole-grain bread for sandwiches.


2. Avoid honey when glazing ham and use sugar-free fruit preserves or jams, such as apricot, orange, or, when on Phase 2, pineapple. You can also add a sugar substitute or artificial sweetener to the fruit preserves for more sweetness, but be sure to count it toward your Sweet Treats daily limit of 75 to 100 calories. If you prefer other lean meats, try Cornish hens, lean lamb chops, or sliced pork tenderloin medallions, which all lend themselves to glazing.


3. Season meat using fresh or dried herbs, such as parsley, basil, thyme, mint, oregano, and rosemary, to boost flavor without adding fat. Basil is also great for flavoring baked chicken, soups, and salads.


4. Add vinegars to flavor marinades. For example, mix balsamic vinegar, extra-virgin olive oil, herbs, and garlic to create a delicious steak marinade. Or use champagne vinegar (a soft-tasting wine vinegar made from champagne) for marinating lighter meat dishes, such as fish and poultry.


5. Roast or grill vegetables using healthy oils, not butter. Extra-virgin olive oil and canola oil are lower in saturated fat and bring out the natural flavors of roasted and grilled vegetables, such as asparagus, snow peas, zucchini, artichokes, sweet onions, and carrots (on Phase 2).


6. Forgo the white rolls and bake some healthy scones. Flaky and flavorful, scones are classic brunch treats; you can bake South Beach Diet-friendly scones using healthy ingredients such as whole-wheat pastry flour, granular sugar substitute, trans-fat-free margarine, fat-free buttermilk, and more.


7. Delight in dessert. Special occasions and dessert go hand in hand. A great choice on Phase 1 is a delicious ricotta cheese custard or crustless cheesecake topped with nuts and a drizzle of pure almond extract. On Phase 2, enjoy fresh fruit; look for what’s seasonal at the market. If you like the occasional sweet, cut yourself a small piece of cake or select a cookie or a piece of Easter chocolate. Savor it slowly, taking breaks between small bites.

[ami]

Healthy Treats For Easter

When you think of Easter morning what comes to mind? Maybe it’s hunting for eggs or heading to brunch with your family. For many, fond childhood memories also include colorful baskets overflowing with chocolate bunnies, caramel-filled eggs, jelly beans, and other sugary sweets. So this year, whether you’re preparing an Easter basket for a loved one or are looking to serve a few treats at a family gathering, why not include South Beach Diet-friendly foods as healthier alternatives to candy? Here’s how:

1. Go for mixed nut assortments or whole-grain animal crackers instead of the usual sugary candy treats. Whole-grain animal crackers are healthy snack alternatives and something the kids will have fun eating. Some nut mixes include dried fruit — such as apricots, pears, bananas, and strawberries — which add fiber. Offer packages of plain nuts to Phase 1 dieters and those with fruit for Phase 2.


2. Choose dark chocolate over milk chocolate. Dark chocolate is not only delicious but also contains heart-healthy antioxidants.


3. Fill the basket with fruit, by adding a colorful variety of apples, bananas, oranges, and peaches. Fruits are naturally sweet and make beautiful basket presentations for those on Phase 2 or beyond.


4. Pack bags of air-popped or microwavable popcorn as a crunchy snack. There’s a lot more to popcorn than just fiber. Recent research shows popcorn is a great source of antioxidants called polyphenols.


5. Toss in a few packages of seeds for vegetables and sunflowers, so your loved one can plant a garden and watch it grow.


6. Add in a few nonperishable items, such as paperback books, seasonal T-shirts and flip-flops, bubble bath, and egg-shaped sidewalk chalk.


7. And don’t forget the dyed hard-boiled eggs. If the basket isn’t going to be sitting around for long, include some festive colored eggs. One large egg contains six grams of high-quality protein (in both the yolk and white). And the yolk is also a source of zinc, B vitamins, selenium, iron, and other nutrients.

[ami]

Food recalls due to salmonella poisoning can happen from time to time, which may leave you concerned about your health. But before you start tossing everything suspicious in your refrigerator or cupboard, be aware that you can easily prevent salmonella by taking proper care of your food.

Although salmonella, which typically causes diarrhea, fever, and abdominal cramps, is a common infection, affecting about 4 million people each year, most people who are affected recover without any treatment. In severe cases, dehydration and antibiotics are needed. Follow these guidelines when buying and preparing food to keep you and your family safe from this type of food poisoning:

* Use separate cutting boards to prepare meat and vegetables to avoid cross-contamination. If you have only one cutting board, be sure to wash it with antibacterial soap and warm water after each use.
* Do not leave uncooked meat, poultry, shellfish, and milk products at room temperature for extended periods of time.
* Cook all meat and poultry thoroughly, and reheat leftovers well. Wash raw fruits and vegetables with antibacterial soap and warm water before consuming — or use one of the special veggie washes.
* Make sure to wash your hands and all cooking utensils with antibacterial soap and warm water after handling raw meats, poultry, seafood, eggs, and vegetables.
* When buying dairy products and fruit juices, choose varieties that are pasteurized, since pasteurization kills salmonella.
* Securely cover and refrigerate foods promptly; bacteria tend to harbor and grow in raw or undercooked foods left at room temperature.

[Magna]

This must be a typo:

In severe cases, dehydration and antibiotics are needed.

They probably meant in severe cases dehydration is a danger, and antibiotics are needed.

[ami]

Sleep Better Tonight!

How many hours of sleep did you get last night? If you’re like most Americans, you’re not catching enough z’s, which can take a toll on your health. What’s more, recent studies also show being sleep deprived can affect your ability to lose weight and keep it off. As you’re following the South Beach Diet, there’s no doubt that you’re already paying close attention to eating healthy, but making certain you clock in enough sleep each night should also be part of your routine. Getting the recommended seven to nine hours of sleep each night will not only help you stick to your healthy eating plan, but you’ll also combat stress-related weight gain. If counting sheep isn’t working for you, try these five tips to help you sleep better soon:

1. Create a regular sleep routine. Stick to going to bed and getting up at the same time each day, even on the weekends. Some people find that setting a bedtime alarm as well as a morning alarm is a good reminder of when it’s time to go to sleep. You’ll find that once your body adjusts to a regular routine, you’ll start to wake up refreshed.
2. Reserve your bed for sleeping and sex only. Avoid stressful, sleep-robbing activities, such as watching TV news or scary movies, (or paying bills!). Some people find that a hot bath or soothing music before bedtime helps. If insomnia does strike, leave the bed and walk around for a while.
3. Don’t go to bed hungry. Enjoy a high-protein snack, such as, reduced-fat cheese, a slice of deli turkey, or reduced-fat yogurt and a few nuts before going to bed.
4. Avoid caffeinated beverages or other foods containing caffeine after about noon, and limit alcohol in the evening. Caffeine can stay in your system for up to 24 hours, and while alcohol may make it easier to fall asleep initially, it also causes more frequent nighttime awakenings.
5. Refrain from exercise three hours before bedtime. Regular exercise is encouraged during the day because it can give you more energy and help you sleep better at night, but it also releases the hormone epinephrine, which can make you more alert. That’s why it’s best to exercise earlier rather than later if you suffer from insomnia.

[ami]

Top 14 Snack Ideas With Crunch

Craving something crunchy? Rather than turning to chips, try healthier options like nuts, seeds, or raw veggies. Here are some Phase-specific snack suggestions that pack a crunch!

Phase 1

* Serve raw veggies — including celery, green or red bell peppers, and cauliflower and broccoli florets — with reduced-fat cheese, nonfat Greek yogurt, or a bean-based dip. Offer a South Beach Diet-friendly dressing as an accompaniment, if desired.
* Edamame (green soybeans, sold by the bag both in the shell and shelled in the produce and frozen foods section of most supermarkets)
* Sunflower seeds, pumpkin seeds (count 1 ounce or three tablespoons toward your daily nut/seed allowance)
* Soy nuts or dry-roasted edamame (count 1/4 cup toward your daily nut/seed allowance)
* Almonds, walnuts, cashews, hazelnuts, pistachios, dry-roasted peanuts, or other nuts. Limit to one 1/4-cup serving once a day.
* Celery sticks with two tablespoons natural no-sugar-added peanut butter

In addition to the above, you may also enjoy the following snacks on Phases 2 and 3:

* Carrot sticks
* Whole-grain crackers (3 g or more fiber per ounce)
* High-fiber, low-sugar, whole-grain cereal (choose low-sugar with 5 g or more fiber per serving)
* Air-popped or microwavable popcorn (three cups; check the label to be sure it doesn't contain trans fats)
* Apple slices
* Frozen grapes
* Toasted whole-wheat pita bread (choose varieties with 3 g fiber per pita), sliced into triangles, with hummus
* Toasted whole-wheat or whole-grain tortillas or wraps, sliced into triangles, served with salsa or a bean-based dip