Daily Dish from the "official" SBD site

[ami]

6 South Beach Diet Super-Foods

The South Beach Diet encourages you to reap the benefits of nutrient-dense whole foods rather than trying to get those nutrients from supplements or fortified food products. "When you eat whole foods, you're getting all of the nutrients from the food, but you're also benefiting from the nutrients' interaction within the food — an advantage you just can't get from a vitamin pill," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet. "That's why I recommend eating delicious whole foods in a rainbow of colors that contain antioxidant and other disease-fighting nutrients rather than turning to supplements that have not been proven effective," he adds.

Here are some delicious antioxidant-packed foods to incorporate into your meal plans:


Blueberries (Phase 2): A 2005 University of Illinois study found that a number of compounds in blueberries, including pigment-producing anthocyanins, have powerful cancer-preventive powers. Other berries contain similar antioxidants in smaller quantities.
Walnuts (Phase 1): Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, however, walnuts are high in heart-healthy omega-3 oils. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other South Beach Diet–approved sources of omega-3s include flaxseed and, of course, fish and fish oil.
Pomegranates (Phase 2): These fruits are high in flavonoids, antioxidants also found in red wine (Phase 2) and cocoa (Phase 1, unsweetened). Recent studies show that pomegranate juice (Phase 3) may also help prevent heart disease.
Sweet potatoes (Phase 2): They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to eliminate free radicals (damaged cells that injure healthy cells and harm DNA). Other good sources of beta-carotene are carrots (Phase 2) and apricots (Phase 2).
Tomatoes (Phase 1): A 2002 study published in the Journal of the National Cancer Institute found that eating tomato products may reduce prostate cancer risk. The link is so strong that the U.S. Food and Drug Administration now allows tomatoes and tomato-based products, like tomato sauce, to carry a health claim linking tomato consumption with a reduced risk of prostate cancer. The key ingredient is a powerful antioxidant called lycopene, also found in pink grapefruit (Phase 2) and guava (Phase 3).
Kale (Phase 1): Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one's risk of heart disease and stroke, some cancers, and several other illnesses. They're rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against cell-damaging free radicals. Regularly eating dark leafy greens may also lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting ingredients.

[ami]

Holiday Help for Diabetics

With Thanksgiving, Christmas, Hanukkah, and New Year's around the
corner, it's important to think ahead about how you'll handle
holiday meals. It's especially important for diabetics to keep blood-
sugar levels in a healthy range by primarily eating healthful and
delicious foods — like the lean proteins, fiber-rich whole grains,
nutrient-dense fruits and veggies, and good fats from foods like
omega-3-rich fish and nuts that are staples of the South Beach Diet
lifestyle.

These tips will help you stay on track this season:

Prepare a Dish for the Party. Adhering to the healthy eating
principles of the South Beach Diet whenever possible is the best way
to avoid blood-sugar spikes. If your holiday gathering doesn't
include South Beach Diet–friendly fare, consider bringing your own
festive, seasonal dish for everyone to enjoy.

Because the plan emphasizes fresh foods made with wholesome
ingredients, it isn't hard to find or create delicious recipes. If
you need some inspiration, try a recipe from The South Beach Diet
Parties & Holidays Cookbook. With so many options, it's easy to whip
up a delicious, nutrient-dense dish to share with your guests or
your hosts.

Drink in Moderation. Alcohol and diabetes can be a dangerous mix if
you aren't careful. Drinking on an empty stomach directly after
administering insulin or shortly after taking glucose-lowering
medications can lead to hypoglycemia (low blood sugar), a condition
that can cause confusion, dizziness, or even loss of consciousness.
(These are also symptoms of drinking too much.)

Be vigilant about only drinking with food to slow the absorption of
alcohol and be sure not to exceed the American Diabetes
Association's recommended amounts of alcohol: one drink a day for
women and two a day for men.

Also, people with complications stemming from diabetes, such as
neuropathy (nerve damage) and high triglycerides (fats that
circulate in the blood), should speak with their doctor about
whether they should abstain from alcohol altogether. Finally, if
you're taking medications to control diabetes, check with your
doctor or pharmacist about whether the two can be safely mixed. As
always, keep the South Beach Diet alcohol guidelines in mind: Skip
alcohol if you're in Phase 1; otherwise stick with wine, vodka, gin,
whisky, scotch, bourbon, tequila, rum, or extra-dry or brut
champagne. Also, be sure to use sugar-free mixers, like club or diet
soda.

Stress Less. For some, the frenzy of the holidays causes stress. And
stress, while harmful for healthy people, is particularly bad for
those with diabetes. Hormones released in response to stress may
inhibit the body's ability to produce insulin, which, in turn,
causes blood-sugar levels to soar. Manage your anxiety by carving
out time for a relaxing activity — something as simple as flipping
through a magazine or taking a walk may be enough — and prioritizing
your "to do" list so you don't take on too much at once.

Get Enough Exercise. The time constraints of the holidays can make
squeezing in a workout a challenge. Still, getting regular and
consistent exercise — a minimum of 20 minutes of cardio interval
training most days of the week, plus core exercises and stretching —
is especially important if you have diabetes. If you're really
pressed for time, make several short bouts of activity the goal.

Another option is the South Beach Supercharged Fitness Program, a
great resource for getting and staying in shape — especially during
the winter months, since you can do the exercises in the comfort of
your home. Not a member? Subscribe to SouthBeachDiet.com today to
take advantage of all our great offers!

Monitor Your Condition. Making healthy eating decisions is important
for weight loss and maintenance, but as a diabetic it's especially
important to make healthy choices to maintain your blood-sugar
levels. As always, be sure to monitor your blood sugar with a blood-
glucose monitor — especially before and after a big holiday meal —
to ensure it's in the optimal range.

[ami]

Sweet Treat and Dessert Guidelines

Delicious desserts can be enjoyed during all Phases of the South
Beach Diet, as long as they meet the principles of the plan. A
sugary dessert, such as a piece of decadent chocolate cake or a
buttery cookie, is best saved for a special occasion (like a holiday
gathering). When such desserts are going to be on the menu, a smart
approach is to eat healthfully throughout the day so that when
you're faced with the final course, you can enjoy a small portion
without guilt.

Marie Almon, nutrition director of the South Beach Diet, offers this
tip: "Take three bites and chew each bite slowly. When you savor
each morsel, you'll find that three bites are usually enough to
satisfy your desire for something sweet.

Another approach that's acceptable in all Phases is to satisfy your
sweet tooth with an approved Sweet Treat. Some favorites of South
Beach Diet Online members include no-sugar-added Fudgsicles, sugar-
free Popsicles, sugar-free gelatin, sugar-free sodas and drink
mixes, and sugar-free hard candies and chewing gum. Remember to
count all sugar-free treats toward the Sweet Treats daily limit of
75 to 100 calories.

One word of caution: Some sugar-free foods contain slow-digesting
sugar alcohols, which provide sweetness and texture with fewer
calories. However, these additives (check the ingredients list for
words ending in "-ol," such as mannitol and sorbitol) can have a
laxative effect. Some people are more sensitive to this than others,
so take note of your reaction to foods that contain sugar alcohols.
The limit on Sweet Treats should also help reduce any side effects.

[ami]

Paying Attention to Prediabetes

November is American Diabetes Month, so it's a fitting time to learn
about this disease and prediabetes, the condition that precedes type
2 diabetes.

According to the American Diabetes Association, nearly 23.6 million
people in the United States have diabetes. (About 6.2 million of
them don't even know they have it.) The ADA estimates the number of
adults with prediabetes to be a staggering 54 million.

Type 2 diabetes is a condition defined by high blood-sugar levels
and abnormal insulin action. (Insulin helps the body use a substance
called glucose as a source of energy for movement, growth, repair,
and other functions.) Poor control of type 2 diabetes affects the
heart, nerves, eyes, and kidneys. Prediabetes, as the name implies,
is characterized by blood-sugar levels that are above what is
considered normal but not as high as those that occur with diabetes.
People with prediabetes also tend to have high blood pressure, high
triglycerides (fats that circulate in the blood), low HDL ("good")
cholesterol levels, and significant belly fat — a cluster of
symptoms that raise their risk for heart disease. Unfortunately,
most people with prediabetes develop type 2 diabetes within ten
years unless they make certain lifestyle changes — changes that have
been found to be more effective for reversing prediabetes than
medications, according to the National Institutes of Health.

"The most frustrating part about prediabetes and diabetes is that
they are largely preventable, and in circumstances where diabetes
can't be prevented, the onset can usually be postponed," says Dr.
Arthur Agatston, preventive cardiologist and author of The South
Beach Diet. "These conditions are brought on by a Western lifestyle —
eating refined carbohydrates and unhealthy fats like trans fats and
saturated fats, and inactivity," he explains. But a straightforward
South Beach Diet approach to eating (an emphasis on lean proteins
and good fats and carbs) and exercise can reverse prediabetes and
diabetes. "Many of my patients actually started the South Beach Diet
because they were diagnosed with prediabetes or diabetes, and I've
witnessed their blood-glucose levels revert back to the normal
range," adds Dr. Agatston.

The ADA recommends diabetes screenings every three years beginning
at age 45. If you have symptoms of diabetes, which include excessive
thirst and hunger, frequent urination, unexplained weight loss or
fatigue, and irritability, see your doctor for a proper diagnosis
and treatment.

Coming tomorrow…learn how exercise can prevent diabetes.

[ami]

Preventing Diabetes With Exercise

Because of the alarming rise in the number of people diagnosed with
diabetes each year, every November the American Diabetes Association
encourages the public to learn more about the disease.

There are two forms of diabetes: type 1 and type 2. Type 2, the most
common form, affects the body's ability to respond properly to
insulin, a hormone that allows blood glucose (the body's preferred
form of energy) to enter the cells. (Type 1 diabetes is typically a
genetic condition diagnosed in childhood in which the pancreas
undergoes an autoimmune attack and is incapable of producing
insulin.) Nearly 23.6 million people in the United States have
diabetes, and up to 95 percent of them have type 2; even more are at
risk for the disease. For many, type 2 diabetes can be prevented (or
postponed) with a healthy lifestyle, like the South Beach Diet,
which emphasizes lean proteins and the right fats and carbs along
with regular exercise.

In response to a landmark study known as the Diabetes Prevention
Program, the National Institutes of Health (NIH) created an
initiative to encourage those at risk for type 2 diabetes to make
healthy lifestyle changes. The NIH recommends that people with
prediabetes (those who have higher-than-normal blood sugar but do
not yet have diabetes) participate in 30 minutes of exercise five
days a week.

Acceptable physical activities can be as simple as walking the dog
or taking the stairs instead of the elevator. The South Beach
Supercharged Fitness Program is also a great way to stay fit and
active. Every week, the South Beach Supercharged Fitness Program
offers up to five complete workouts, each with a walking program,
gentle preparation exercises, and core routines that target your
middle while strengthening your entire body. The South Beach
Supercharged Fitness Program offers up to nine complete workouts in
each phase. This is a step you can take to prevent or control type 2
diabetes.

Sign up today to take advantage of the South Beach Supercharged
Fitness Program and other exciting offers by subscribing to
SouthBeachDiet.com.

[ami]

Winter Fruits: Cranberries
Cranberries are much more than just a traditional Thanksgiving side
dish. They're a tart but tasty fruit that offers many health
benefits. Research has found that cranberries are an excellent
source of the phytochemicals (plant chemicals) known as
proanthocyanidins. Studies show that these compounds prevent harmful
bacteria from adhering to the lining of the urinary tract, thereby
preventing painful urinary-tract infections.

While frozen cranberries are available year-round, now is the
perfect time to enjoy fresh, unsweetened cranberries. They're in
season from September through December. You can enjoy unsweetened
cranberries starting in Phase 2 of the South Beach Diet.

Buying
At this time of year, cranberries are available fresh or frozen. If
you're purchasing fresh cranberries, make sure they're firm and
bright red, with no signs of discoloration. If you're buying frozen
cranberries, make sure they aren't packaged with added sugars.

Storing
Keep fresh cranberries in the refrigerator for up to two weeks, or
freeze them in an airtight bag or container for up to a year.
(Freezing is an especially convenient storage method for cranberries
because they don't need to be thawed before cooking.)

Preparing
Cranberries, which are too tart to be eaten raw, become tangy-sweet
when cooked. They make a vibrant holiday relish and a tasty addition
to salads and home-baked, whole-grain breads. More delicious
options: Add cranberries to homemade compotes, toss them in wild
rice or other warm-grain salads, or combine them with other fall
fruits, like apples and pears, to create delicious, fruity, and
whole-grain crisps. However you choose to use them, make sure you
offset their tartness with other ingredients.

[ami]

Finding Time to Exercise During the Holidays

Chances are, your calendar is booked through New Year's with parties, shopping excursions, family gatherings, and other seasonal activities. While plans with friends and family may disrupt your regular exercise routine, there are still simple ways to get your fitness fix during the holidays. As Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet Supercharged, advises, some exercise is better than none (although 20 minutes of cardio interval training most days of the week is best), so it makes sense to squeeze in as much as you can manage. Here are four tips to help you work it out:


Get up a little earlier. Set your alarm earlier than usual and do a short workout or a yoga or stretching routine. Exercise will help energize you for the busy day ahead; plus, doing your fitness routine first thing in the morning makes it less likely that other things — like a business lunch or a weeknight party — will interfere.
Plan a family activity. Involve everyone in a friendly game of tag or touch football; check out an ice rink and go skating; or head to a nearby town for some strolling and window-shopping.
Manage your time in the kitchen. If you're hosting a crowd, try to get a head start and prepare as much as you can in advance so that you have more time for your own pursuits. Take shortcuts, like buying prewashed veggies, premade hummus, or jarred minced garlic. By minimizing your prep work, you'll reduce stress — and have time for a short daily walk!
Recruit a few helpers. Get your family members involved in meal preparations, decorations, and cleanup. Take that newly freed-up time and get in some exercise.

[ami]

No Fasting Before Thanksgiving Dinner!

Employing a plan to avoid eating too many unhealthy foods on Thanksgiving is a good idea, but there's one strategy that's actually a recipe for failure: fasting before the big meal. Total deprivation actually leads to extreme hunger, cravings, and, inevitably, overeating at mealtime — everything that the South Beach Diet principles work to prevent. Fortunately, there are alternative tactics you can use to avoid overeating on Thanksgiving and throughout the year.

Eat healthfully throughout the day. Enjoy full and nutritious South Beach Diet–friendly meals at breakfast and lunch, opting for healthy foods like lean proteins, veggies, fruits, fiber-rich whole grains (in Phases 2 and 3), good fats from foods like nuts and extra-virgin olive oil, and low-fat or fat-free milk. As always, don't forget to include your snacks. The trick is to keep your eating as routine as possible so that you arrive at dinner no hungrier than usual. With hunger pangs at bay, you'll be better able to pass up highly processed carbs and bad fats (like buttery mashed potatoes) and choose South Beach Diet–approved foods (like lean skinless turkey breast and roasted broccoli) instead.

Engage in physical activity. Immediately after exercise your appetite is suppressed. Physical activity also helps keeps blood sugar in the normal range, which helps curb cravings.

Enlist help. A like-minded spouse, coworker, or even a Beach Buddy (whom you can find on SouthBeachDiet.com) can motivate you to stick with the lifestyle changes you've made. He or she can be the friendly voice inside your head — or on the Web or telephone — that reminds you to stay the South Beach Diet course. At the very least, your "helper" can encourage you to get back on track should you splurge.

Bring snacks along to parties. While there is usually plenty of South Beach Diet–friendly fare at the Thanksgiving table (just be sure to make the right choices), predinner appetizers are generally another matter entirely. Pack a few healthy snacks to eat before the meal so you don't wind up consuming the chips and dips your hosts may be serving. Or bring your own hors d'oeuvre, like hummus and whole-grain crackers, caponata (an eggplant-based dip), or a colorful crudités platter.

Allow yourself a few indulgences. Go ahead and have a small slice of traditional pumpkin pie, a few pieces of dark chocolate, or whatever family favorite you look forward to during the holidays. Because it's a lifestyle program, the South Beach Diet allows — believes in — occasional treats. Just be sure to enjoy a small portion, savor every bite, and get back to your healthy lifestyle first thing in the morning.

[ami]

10 Tips for Handling Leftovers

If you're eating the South Beach Diet way, you're cooking and eating delicious, fresh, and nutrient-dense foods. And when you create a fantastic meal, there's nothing like eating it two (or three or four) nights in a row. At the same time, it's better to rid your fridge of some leftovers before harmful bacteria flourishes. If you're wondering whether to eat or to toss what's left of last week's dinner, check out this list of answers to ten frequently asked questions about leftovers:

1. How long before I need to refrigerate my leftovers?
Within two hours of purchase or serving. Be extra careful about getting meat and dairy products into the fridge promptly, and make sure they are properly sealed.

2. How long can I keep refrigerated leftovers?
About three to five days.

3. How do I store leftovers?
Divide large amounts of leftovers between several clean, shallow storage containers (one to two inches deep). Make sure storage lids seal tightly, or cover the container with aluminum foil or plastic wrap. Place storage containers at least two inches apart in the refrigerator — this allows cold air to circulate.

4. How long can I keep cooked lean meat and meat dishes?
Three to four days in the refrigerator and two to three months in the freezer. Raw beef can be stored for six months to a year in a freezer set below 0°F.

5. How long can I keep cooked lean poultry and poultry dishes?
Three to four days in the refrigerator and four to six months in the freezer set below 0°F. Raw poultry can be stored for nine months to a year in a freezer set below 0°F.

6. At what temperature should I keep my refrigerator?
40°F.

7. What's the best way to keep track of how long my leftovers have been in the fridge?
Label and date every container, and keep the older containers toward the front of the fridge.

8. What if I'm unsure how long my leftovers will keep?
Check them daily for signs of spoilage, such as an odd odor or color, and be on the lookout for any indication of mold.

9. Can I taste leftovers to see if they are still fresh?
If in doubt, throw it out. Never taste a questionable leftover.

10. What if my refrigerator is too full for everything?
Clean it out, getting rid of old leftover containers or questionable foods. Cold air needs to circulate to keep foods fresh.

[ami]

Getting Back on Track After Thanksgiving

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


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

Return to Phase 1. If you overindulged, you may have to go back to Phase 1 in order to eliminate cravings. Fortunately, the South Beach Diet is a flexible plan that accommodates real life. In other words, you can alternate between the three Phases as necessary — by going back to the strictest Phase when you need to get back on track, for example, or stepping into Phase 2 or 3 so you'll have more choices during the holidays or vacations.
Move it. In the weeks ahead, remember that some exercise is better than none, so if you don't have time to fit in a 30-minute workout, do what you can when you can.

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

[ami]

The December Kitchen

The holiday season, filled with open houses, family gatherings, and shopping excursions, tends to disrupt routine activities, including healthy eating and exercise habits. To help you stay on track, here are a few tips for navigating the holiday season.

"The South Beach Diet is a lifestyle that works 365 days of the year," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet Supercharged. "The trick is to primarily eat the delicious foods — like lean proteins, nutrient-dense fruits and vegetables, and fiber-rich whole grains — that are staples of the South Beach Diet, while occasionally enjoying some of your favorite holiday foods," explains Dr. Agatston. "You can also tweak some of your favorite recipes so they fit the South Beach Diet lifestyle," he adds. "That's the focus of my book, The South Beach Diet Parties & Holidays Cookbook."

Of course, it helps to stock your kitchen with the right foods. Here are a few items you should keep around during the holiday season (and restock throughout the year).

For Phase 1:

Edamame (roasted soybeans)
Eggs
Fat-free or low-fat cottage cheese
Fresh vegetables
Hummus
Nuts
Part-skim ricotta cheese
Plain nonfat or low-fat yogurt
Reduced-fat cheese sticks
Sliced lean deli meat: ham, turkey breast, roast beef, and chicken
Turkey bacon
Tomato juice and vegetable-juice cocktail

For Phases 2 and 3, stock up on the above plus:


Fresh fruits
High-fiber, whole-grain cereal (look for ones with at least 3 grams of fiber and less than 8 grams of sugar)
Whole-wheat bread and pasta
Whole-grain crackers


By enjoying foods like these throughout the season, you can save your moments of indulgence for those truly irresistible holiday treats.

For more holiday-coping strategies — and healthy recipes — log on to SouthBeachDiet.com

[ami]

Diabetes and the South Beach Diet
My wife would like to join me on the South Beach Diet. She has type 1 diabetes, however, and has been told that she has to eat carbs. Can she join me at all?
— Tony L.

It is crucial that your wife check with her physician before beginning any diet. That said, and without knowing more about her medical history, I see no reason why your wife can't join you on the South Beach Diet. Her dietary requirements and restrictions may mean a little extra planning and hard work, but it's definitely possible.

With type 1 diabetes, the body cannot make the insulin necessary to process blood glucose. When diabetes is not managed with medication, glucose builds up in the blood and is excreted through the urine without passing into the cells for use as an energy source.

A person with type 1 diabetes helps keep blood-glucose levels stable by eating a balanced diet that's low in saturated fat and sugar and high in fiber and good carbohydrates. It should come as no surprise that the South Beach Diet meets these exact requirements, since this eating plan also aims to stabilize blood-glucose levels in order to eliminate cravings. Keeping blood glucose steady also requires eating regular meals, something encouraged by the South Beach Diet.

Because your wife needs to eat additional carbohydrates, her physician may choose to start her on Phase 2 of the diet. He may also have to work with her to adjust her insulin needs. I suggest that your wife bring the lists of Foods to Enjoy and Avoid in each Phase along on her next visit to the doctor to develop a viable menu plan.

[ami]

Holiday Advice
If you're thinking of starting the South Beach Diet during the holidays, here's some advice you won't want to miss. According to Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged, the holiday season — with its endless parties and goodies — is a challenging time to try to change the way you eat…but it's not impossible.

"Enjoying the festivities is part of the South Beach Diet lifestyle," says Dr. Agatston, "which I designed to be flexible and to accommodate special celebrations. That means you can commit to eat better and healthier over the holidays while still partaking in a bit of holiday indulgence." To do so, Dr. Agatston recommends starting in Phase 3, which is the most liberal Phase of the South Beach Diet, for both newcomers as well as veterans of the eating plan.

"Phase 3 is the best strategy for maintaining weight and partaking in holiday fare because this Phase allows for all foods, even an occasional 'sinful' treat," he says. "So you can allow yourself some of the things you know aren't that good for you, as well as a glass or two of wine [or another South Beach Diet-approved cocktail]."

Have these things along with the fruits, vegetables, whole grains, and lean proteins that are the staples of the South Beach Diet. Then, once the New Year comes, you can start following Phase 1, which is particularly good for people who have a lot of weight to lose or who are experiencing cravings. Or you can begin in Phase 2 — the ideal starting point for those who have ten pounds or less to lose.

[ami]

6 Party Tips

Whether the next holiday party is a family dinner or an office gathering, if you're committed to a healthy lifestyle, you may be concerned about attending. But if you're following the South Beach Diet, there's no need to fret. "Delicious holiday food fits right in with this plan because it's a lifestyle that you can follow throughout the year," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet Supercharged. "Eating the South Beach Diet way is about making better food choices — and it allows you occasional indulgences during the holidays." Here are six simple strategies to help you stay on track:


Move Into Maintenance. During the holidays, eating the South Beach Diet way gives you more leeway with Phase 3, which Dr. Agatston recommends for both newcomers and veterans of his eating plan. "This maintenance Phase is the best strategy for maintaining weight and partaking in holiday fare," he says, "because this Phase allows for all foods."


Eat Before You Go. If you arrive at a party starving, everything will look and smell delicious, leaving you vulnerable to making unhealthy choices. But if you eat a healthy meal or snack beforehand, you'll be able to make better decisions about what you eat at the party, including which items you truly want to splurge on.


Meet and Greet. Don't station yourself by the buffet table. Mingle! Holiday parties are a great time to catch up with old friends or make new ones.


Bring a Dish to Share. Chances are your host will appreciate it if you bring a delicious South Beach Diet dish for everyone to enjoy. For recipe ideas and additional holiday tips, visit SouthBeachDiet.com. Not a member? Sign up today for more than 1,000 delicious recipes, expert advice, a supportive community, and more.


Become More Knowledgeable. Knowledge is power, after all. Make sure you fully understand the healthy eating principles of the South Beach Diet — choosing delicious, fiber-rich, nutrient-dense foods that satisfy your appetite while keeping cravings at bay — so that you can make the right choices.


Enjoy an Indulgence. A commitment to a healthy lifestyle is about making good choices most of the time while allowing yourself to enjoy some sinful indulgences during special occasions. Decide which unhealthy foods — like Grandma's pecan pie — are really worth the splurge and then eat a little of those in addition to the healthy foods you're accustomed to eating.

[ami]

Celebrate Hanukkah With South Beach Diet Blintzes
Hanukkah dishes often contain ingredients that have a symbolic meaning. Oil, for example, represents the one-day supply of oil that miraculously burned for eight days when Jews in ancient times reclaimed their temple in Jerusalem.

It's important to enjoy your holiday traditions, and the South Beach Diet philosophy is about making the most nutritious food choices while allowing for indulgences on special occasions. That's why we've reinvented this popular Hanukkah dish — to help you celebrate the festival of lights while leading the South Beach Diet lifestyle.

South Beach Diet Blintz (Phase 1)

Makes 1 serving

Ingredients
1 egg
1/3 cup farmer cheese, crumbled
Granular sugar substitute

Instructions
Beat the egg and stir in the crumbled farmer cheese and sugar substitute to taste.

Spray a nonstick omelet pan with cooking spray and fry the mixture. Enjoy.

Nutritional information
166 calories
8 g fat (2 g sat)
217 mg cholesterol
3 g carbohydrate
20 g protein
0 g fiber
132 mg sodium