Daily Dish from the "official" SBD site

[ami]

Reward Yourself!

Success is measured in many ways. Maybe it’s how your clothes fit; maybe it’s how much healthier you feel or what the scale says. However you choose to recognize your achievements on the South Beach Diet, you deserve a little reward from time to time — and it doesn’t have to mean taking a diet detour. Here are five guiltless ways to treat yourself for your accomplishments.

1. Treat yourself...
to a day at the salon or spa. A pedicure, facial, or massage can really keep your spirits high. Or better yet, treat yourself to a high-end haircut or new color to accentuate your newfound confidence.
2. Hit the stores...
and purchase something you’ve been eyeing, like an outfit, a new book, or a piece of jewelry. Or invest in something that will help you reach your goals, such as walking sneakers, workout apparel, or even a gym membership.
3. Have a "night out"...
that doesn't revolve around dinner. Instead, after a simple meal at home, go out to a movie or play. Another idea is to spend a day doing something active: Sign up for tennis lessons, try rock climbing, walk around a museum, or rent a bike and explore a new neighborhood.
4. Buy yourself...
some fresh-cut flowers to decorate your home or office. It’ll brighten up your day and serve as a reminder of your success.
5. Take a bubble bath...
and enjoy some quiet "me" time to help you focus and stay on track.

[ami]

Are You Getting Enough Vitamins?

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

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

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

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

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

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

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

[ami]

Standoff With the Scale

Don't be discouraged if your weight fluctuates day by day. Shifts in water weight, changes in bowel habits, and even the amount of food you just ate can influence the daily variations you see on the scale.

Daily weight changes are particularly common during Phase 1, when your body is adjusting to the new way of eating. You may also notice that you weigh more immediately after a meal. This is due to the actual weight of the food! Remember that it takes time for your body to digest what you’ve eaten, and it can take a couple of days for weight loss or weight gain to register on the scale. To avoid confusion and disappointment, weigh yourself only once a week. Let how much healthier you feel and how your clothes are fitting become the measure of your weight-loss success.

[ami]

4 Healthy Lunch-on-the-Go Suggestions

Brown-bagging it to work can be a challenge, especially when you’re trying to stick to a healthy eating plan. With a little forethought and planning, however, you can purchase and/or prepare South Beach Diet–friendly foods that will travel well, taste great, and keep you on track wherever you are. These nutritious lunch suggestions are also family-friendly, so your loved ones can enjoy the same health benefits at home. Keep these ideas in mind for healthy on-the-go lunches:

1. Choose healthy breads. Keep your cupboards stocked with a variety of nutritious breads: 100 percent whole-wheat or whole-grain sliced bread, whole-wheat pita, and whole-grain tortillas are terrific options.
South Beach Diet tip: Enjoy healthy breads beginning on Phase 2.

2. Enjoy lean deli meats. Choose lean deli meats like turkey breast, chicken breast, roast beef, and ham. Make sure you select varieties without added sugars (for instance, avoid honey-baked ham) and serve deli meats with South Beach Diet–friendly condiments like Dijon mustard and sugar-free salsa.
South Beach Diet tip: Forgo the sandwich bread and opt for a roll-up with lettuce if you're on Phase 1. On Phases 2 and 3, use the bread options listed above.

3. Prepare a salad. Make a hearty Cobb or chef salad with dark, leafy greens, tomatoes, cucumbers, avocado, reduced-fat cheese, turkey bacon, and/or lean deli meats. Divvy it up in separate containers for family members to enjoy on the go.
South Beach Diet tip: Select a salad dressing with fewer than 3 grams of sugar per 2-tablespoon serving, or create your own dressing using extra-virgin olive oil, Dijon mustard, balsamic vinegar or lemon or lime juice, garlic, and fresh herbs.

4. Consider bean-based soups. Lentil, split pea, and black bean are nutrient-dense, fiber-rich, satisfying choices. The great thing about soup is that you can prepare a big pot on a Sunday and it will last you a few days into the week. Simply pack it in a thermos for travel.
South Beach Diet tip: Opt for broth-based vegetable soups over cream-based soups, which are high in saturated fat. On Phase 2, pass over soups that contain refined carbs (like white rice or pasta) and concoct a homemade version using brown rice or whole-wheat pasta instead.

[ami]

Best Bets for Beverages

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 beverages can be diet busters — for example, store-bought fruit juices that contain sugar. Other beverages, such as water, fat-free or 1% milk, and sugar-free drinks are recommended to help you reach your weight-loss goals. Before grabbing a drink, get the facts with our brief guide:

On all Phases, eliminate fruit juices, sodas, and other drinks containing sugar, high-fructose corn syrup, or other “hidden” sweeteners. All alcoholic beverages — beer, cocktails, and wine — are off-limits during Phase 1. Instead, enjoy vegetable-juice cocktail, tomato juice, unsweetened flavored waters, and sugar-free powdered drink mixes. Of course, you can always have plain water, club soda, seltzer, and mineral water, as well as herbal teas. You can choose caffeinated beverages such as coffee, tea, or diet soda, but don’t go overboard. Interestingly, recent research has shown caffeine may actually improve insulin resistance in people with diabetes. Here’s a checklist by Phase:

Phase 1:

* Caffeinated and decaffeinated coffee and tea
* Caffeinated and decaffeinated, sugar-free sodas and drinks
* Herbal teas (such as peppermint and chamomile)
* Fat-free or 1% milk
* Soy milk: low-fat plain, vanilla, or sucralose-containing (4 grams or less fat per 8-ounce serving). Be sure that the product does not contain high-fructose corn syrup.
* Sugar-free powdered drink mixes
* Tomato juice
* Vegetable-juice cocktail

Be sure to avoid…

* Alcohol of any kind, including beer, cocktails, and wine
* Fruit juice, all types
* Milk, full-fat and 2%
* Powdered drink mixes containing sugar
* Soda and other drinks containing sugar
* Soy milk with more than 4 grams fat per 8-ounce serving

Phase 2:
Enjoy all of the allowable Phase 1 beverages above, plus:

* Light beer (one 12-ounce), on occasion
* Wine, red or white (1 to 2 glasses, 4 ounces each, permitted daily with or after meals)

[ami]

How to Hard-Boil an Egg

An excellent source of lean protein and B vitamins, eggs are a staple ingredient in many South Beach Diet-friendly recipes. One of our favorite ways to cook eggs is to hard-boil them, then enjoy them for breakfast, in a sandwich or salad, or as an appetizer or snack (they keep in the fridge for a week). And since hard-boiled eggs travel well, pack a couple to take along for those times when you’re on the go. Here’s a step-by-step guide to hard-boiling eggs and some creative ways to incorporate them into your meals:

How to Hard-Boil an Egg

1. Place large or extra-large eggs in a saucepan two-thirds full of water.
2. Slowly bring the water to a boil over medium heat. When the water reaches a boil, remove the pan from the heat and cover. Let the eggs sit for 12 minutes.
3. Transfer the eggs to a colander and run under cold water to stop the cooking.
4. You can peel and eat the eggs immediately or store them in an airtight bag or container for up to a week.

3 Egg-cellent Dishes

1. Add slices of hard-boiled eggs to cold cut sandwiches. Toast two slices of whole-wheat or whole-grain bread, spread with mayo, mustard, or horseradish, then layer the eggs with slices of lean deli meat, such as boiled ham, chicken breast, turkey breast, lean roast beef, smoked ham, or smoked turkey breast. Add tomato, avocado, lettuce, or other veggies of your choice.
2. Add chopped hard-boiled eggs to a Cobb salad that features diced smoked ham or cubed grilled chicken, chopped romaine lettuce and/or watercress, and diced tomatoes and avocado. Top with reduced-fat blue cheese crumbles, if desired.
3. Prepare egg salad for one by chopping up a hard-boiled egg and mixing with 1 tablespoon of regular or light mayonnaise, a little mustard, and some capers or chopped olives. If you’re on Phase 1, enjoy the egg salad on top of mesclun or other greens. When you’re on Phase 2, have an egg salad sandwich on whole-wheat or whole-grain toast or in a whole-wheat pita or wrap.

[ami]

Which Is Better: Butter or Margarine?

In supermarkets across the country, butter and margarine battle over prime space on dairy shelves in an effort to win over consumers. But which is considered South Beach Diet-friendly?

The answer is trans-fat-free margarine (often labeled as vegetable-oil spread these days). The reason lies in the different types of fats that are contained in butter and margarine. Butter, made from animal fats, is high in artery-clogging saturated fats. Margarine, on the other hand, is made with vegetable oil, so it contains mainly polyunsaturated fat. But don't be deceived! While margarine contains less saturated fat than butter, the hard varieties (like stick margarine) are high in trans fats.

What Are Trans Fats?
Trans fats are manufactured in a process called hydrogenation, in which liquid vegetable oils are transformed into solid fats. They are used in foods like crackers, cookies, and pastries to improve their flavor and texture and to extend their shelf life. Like saturated fats, trans fats can raise LDL ("bad") cholesterol, but trans fats have also been shown to lower levels of HDL ("good") cholesterol. Trans fats may therefore pose greater health risks than saturated fats.

The healthiest choice is a trans-fat-free liquid or tub margarine. It’s easy to make an informed decision about which product to buy, because in January 2006 the Food and Drug Administration required that the trans-fat content of packaged foods be included on the Nutrition Facts panel.

If you've been diagnosed with high cholesterol, you may elect to use one of the cholesterol-lowering vegetable-oil spreads made with phytosterols, also known as plant stanols and sterols.. These compounds, found in sources like soybean oils, can assist in reducing blood-cholesterol levels when used regularly.

[ami]

Just Peachy

Peaches are a sweet and juicy fruit that can be enjoyed starting on Phase 2 of the South Beach Diet. Not only are they delicious, but peaches are also rich in beta-carotene and vitamin C, and provide a fair amount of fiber. July and August are the peak months for peaches, though the California peach season often begins in April and lasts until October. Here are a few tips on how to find the perfect peach, plus delicious ways to enjoy them.

Finding the Perfect Peach
Look for plump peaches with a soft yellow or cream background color, as well as unwrinkled skins. (The amount of red in the skin of a peach is a poor indicator of sweetness.) Choose fruit with a mild fragrance and with flesh that yields to gentle pressure. Avoid rock-hard peaches and those with bruises or dark spots, which may indicate fruit on the verge of spoiling.

Store firm peaches at room temperature until they become soft and juicy. Once they're soft, either eat within a day or store in the refrigerator for no more than 3 to 5 days.

Refreshing Ways to Enjoy Peaches
One medium peach is a serving size on the South Beach Diet. Peaches can be eaten with the skin on, chilled, or at room temperature. Be sure to wash the fruit before eating. To cut a peach, slice your knife along the seam of the fruit down to the pit. Continue all the way around the circumference of the fruit. Remove your knife and twist the two halves of the peach in opposite directions. One side should come right off the pit. You can remove the pit from the other side with the tip of a knife or with your fingers. In addition to eating them raw, peaches can also be grilled and paired with chicken, beef, pork, or shrimp. Poach peaches in wine for an extra-special Phase 2 or Phase 3 dessert. Here are 3 other ways to enjoy peaches:

1. Pickled Peaches. This delicious unexpected sweet-and-sour dish is a great way to enjoy summer peaches. Use white vinegar, granular sugar substitute, small peaches, cloves, cinnamon sticks, and allspice. Bring the vinegar and granular sugar substitute to a boil. Add the peaches and cook until tender, about 20 minutes. Place the peaches in a jar and serve cold.


2. Spicy and Sweet Salsa. Peaches add a hint of sweetness to a spicy homemade salsa. Add diced peaches to a mixture of chopped plum tomatoes, minced scallions, minced cloves, minced fresh cilantro, fresh lime juice, salt, and ground black pepper.


3. Peach-Raspberry Shakes. These fruity and filling shakes are great as a snack or dessert late in Phase 2 or on Phase 3. In a blender, combine sliced peaches, fresh or frozen raspberries, low-fat or nonfat plain yogurt, 1% milk, ice cubes, and vanilla extract; puree until smooth and add granular sugar substitute to taste.

[ami]

Enjoying Melons

Summer wouldn’t be complete without savoring a nice juicy piece of melon on a hot summer day. Whether included in a salad, used in a chilled soup, or standing on its own as dessert, melon makes a delightful addition to any hot-weather meal. There are dozens of types of melons, from cantaloupe to watermelon. But because watermelon is high in natural sugars, it should be avoided until Phase 3. You can enjoy all other types of melon starting on Phase 2. Here are a few tips about melons.

Melon Basics
Melons are members of the gourd family. Muskmelons have either netted skins (like cantaloupe, for example) or smooth skin (like honeydew), seeds, a fibrous center hollow, and come in a variety of colors, including orange, yellow, and pale green. Although melons are available year-round, the sweet ones like cantaloupe and honeydew are in season mostly during the late summer and early fall. Watermelons come seeded and seedless (which means they have just a few seeds) in more than 50 varieties. They’re available mid-May through September but are at their peak from mid-June to late August (depending on where you live).

Buying and Storing Melons
When choosing a whole melon, look for one that is already ripe, has no dents or bruises, and is uniform in color. When buying a muskmelon, be sure to choose one that is slightly soft at the blossom end and has a distinctly sweet smell. Already cut melons should be brightly colored and juicy. Watermelons should sound hollow when thumped with the palm of your hand and be nicely shaped.

Underripe muskmelons will ripen at room temperature after a few days, or you can speed up the process by placing the melon in a plastic bag. Ripe muskmelons should be stored in the refrigerator and used within 4 to 5 days of purchase. Once they’re cut, make sure to tightly wrap the leftover pieces and store them in your crisper drawer. A watermelon will keep whole in the refrigerator for up to a week, or in a cool dry place. Wrap cut pieces tightly and eat within a day or so.

Enjoying Melons
You can enjoy a 1 cup serving of diced honeydew melon or cantaloupe, starting on Phase 2. To prepare, first wash the melon and halve with a sharp knife. You can then scoop out the seeds and cut the melon into slices or use a melon baller. Don't remove the seeds until you intend to use the melon, since the seeds protect the fruit from drying out. Here are 2 delicious and easy melon recipes:

Honeydew, Fresh Herb, and Ricotta Salata Salad (Phase 2)

Ricotta salata cheese provides a tangy counterpoint to this sweet salad. Combine honeydew balls and cucumber slices in a large bowl. In a small bowl, whisk together extra-virgin olive oil, red-wine vinegar, and salt and pepper to taste. Pour the dressing over the melon and cucumber. Then add some chopped fresh basil and parsley, and toss to combine. Serve the salad topped with shaved ricotta salata.

Summery Melon Soup (Phase 2)

Description
Lemon juice, scallions, cucumber, and yogurt complement and mellow the sweetness of the honeydew in this refreshing soup. You can make it with cantaloupe, if you like.

Serves 4

Prep time: 20 minutes
Chill time: 30 minutes

Ingredients
1/2 (5-pound) honeydew, peeled and chopped (5 cups)
1 large cucumber, peeled and chopped
1/2 cup low-fat or nonfat plain yogurt
2 scallions, roughly chopped
1 tablespoon fresh lemon juice
2 teaspoons finely grated lemon zest

Instructions
In a blender, puree honeydew until smooth. Add cucumber, yogurt, scallions, lemon juice, and 1 teaspoon of the zest; puree until smooth. Transfer soup to a covered container and refrigerate until chilled, about 30 minutes.

Divide soup among 4 bowls and sprinkle with remaining 1 teaspoon zest.

Nutritional information
Per (1-cup) serving:
110 calories
1 g fat (0 g sat)
24 g carbohydrate
3 g protein
2 g fiber
60 mg sodium

[ami]

All About Olives

If you love olives, you'll be happy to know that you can enjoy them on all Phases of the South Beach Diet! On Phase 1, use them to add flavor to salads or fish or chicken dishes. On Phase 2, add them to whole-wheat pasta dishes. Olives contain healthy monounsaturated fatty acids, which may help to lower “bad” LDL cholesterol. Because they are high in calories, however, try to limit yourself to 15 small olives or 6 large olives per serving.

Olives come in many varieties and from numerous regions of the world. The color spectrum of olives varies depending on how long they are left on the tree to mature, or ripen, as well as the curing method used. Green olives are picked early in the season, whereas black olives are fully ripe. All olives, no matter the color, contain the same good fats. Here are some delicious and healthy ways to enjoy olives:

1. Egg and Olive Sandwich. Green or black olives add a savory touch to this delicious Phase 2 lunch sandwich. Hard-boil 2 eggs and when cool mix with 1 tablespoon mayonnaise, and mustard, salt, and pepper to taste. Toast 2 slices of whole-wheat or whole-grain bread. Spread the egg mixture on 1 slice of bread, then top with some chopped olives and a layer of arugula. Top with the remaining bread slice.
2. Antipasto Skewers. Alternate grape tomatoes, cubes of reduced-fat mozzarella, and green olives on wooden skewers. Sprinkle with extra-virgin olive oil, balsamic vinegar, and sea salt. This appetizer can be enjoyed on all Phases.
3. Olive and Hummus Dip. For a healthy snack dip, puree hummus, green or black olives, garlic, and a little extra-virgin olive oil in a blender. On Phase 1, enjoy the dip with crudités and on Phase 2, have it with some toasted whole-wheat pita-bread triangles.

[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: Always read through the recipes you plan to make to be sure you have all the ingredients prepped and assembled before you start cooking.

1. 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.
2. 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.
3. 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.
4. Stock your kitchen with easy ready-to-eat foods, like canned or pouched tuna, plain low-fat or nonfat yogurt, or ready-made hummus, to grab for on-the-go snacks.
5. Prepare veggie crudités once a week and keep them in plastic bags or plastic containers in the fridge to snack on or to add to soups, salads, and more.
6. 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]

6 Lunch-Box Makeovers

With the school year back in full swing, getting your children to eat a healthy midday meal may be a challenge. While many school cafeterias are striving to serve more nutritious fare, sending your kids off to school with a homemade lunch helps ensure that they’re getting the nutrients they need. This is especially important today, given that the number of severely overweight children in the United States has tripled since 1980. Fortunately, you can improve your children's health by making some simple swaps in the lunch box. Bonus: These healthy swaps can help you with your own weight-loss goals as well. Here’s how:

Swap…high-fat lunch meats like bologna and salami
For…lean deli meats like roast turkey, lean ham, and grilled chicken breast

Swap…white bread and white pasta
For…100% whole-grain bread and whole-wheat pasta

Swap…fried chips and other high-fat, low-nutrition snacks
For… reduced-fat cheese sticks, a handful of nuts, veggie dippers (like carrots) with hummus, or a fiber-rich snack like plain air-popped popcorn

Swap…fruit canned in syrup
For…fresh fruit or fruit packed in its natural juice

Swap…cookies and cakes
For…fresh fruit or sugar-free gelatin

Swap…sugary fruit drinks and sodas
For…water or low-fat or fat-free milk