Daily Dish from the "official" SBD site

[ami]

How to Choose a Peanut Butter

These days the supermarket shelves are packed with an almost overwhelming range of peanut butters: chunky, super-chunky, creamy, sugar-free, sodium-free, natural, organic. It goes on and on. When it comes to your weight-loss goals, how do you choose the best one? Start by considering that many supermarket peanut butters may contain more added sugar and hydrogenated oil than all-natural peanut butters.

Going Natural
On the South Beach Diet we recommend “natural” peanut butter, either freshly ground in the store or a national brand. Peanut butters labeled “natural” use peanuts and oil (usually peanut oil) as their ingredients, although some do contain a little salt and occasionally a little sugar (look for brands with 1 g of sugar or less). Because the peanut oil rises to the top in these natural products, you will have to stir it in. There are also “no-stir trans-fat-free” natural peanut butters available. These products usually contain palm oil or palm stearin, which is added to keep the contents from separating. There is no need to shop in health-food or specialty-food stores to find natural peanut butter these days. Most supermarkets carry it.

Benefits of Peanut Butter
In addition to being a great source of protein, peanut butter is rich in monounsaturated fat, the B vitamin folate, and resveratrol (the phytochemical also found in red wine). These nutrients are important for cardiovascular health.

Snack on It
You can enjoy up to 2 tablespoons a day of peanut butter as your nut allowance on all Phases of the South Beach Diet. But it’s especially good as a satisfying mid-morning or mid-afternoon snack. If you’re on Phase 1, enjoy it with celery, jicama, or fennel, or in a lettuce roll-up. On Phase 2, it’s great with all-fruit jam on whole-grain crackers, or spread it on apple, pear, or banana slices.

[ami]

The Tart and Tasty Cranberry

Cranberries are much more than just a traditional Thanksgiving side dish. These tart and tiny berries are among the top antioxidant-rich foods you can eat. Research has found that cranberries are a unique source of the phytochemicals (plant chemicals) known as proanthocyanidins, a significant source of antioxidants, and high in vitamin C. You can enjoy cooked cranberries as a sauce, as part of a fruit compote or crisp, or in other recipes starting on Phase 2 of the South Beach Diet.

Buying Cranberries
While frozen cranberries are available year-round, now is the perfect time to enjoy your cranberries fresh. If you're purchasing fresh cranberries, make sure they're firm and bright red, with no signs of discoloration. Fresh cranberries are usually packaged in 12-ounce plastic bags. If you're buying them frozen, make sure they are packaged without added sugars. You can find both at your local supermarket.

Storing Cranberries
Keep fresh cranberries in the refrigerator, tightly wrapped, for up to two months, 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
Fresh cranberries, which are too tart to be eaten raw, are delicious cooked into a sauce with the addition of an artificial sweetener or agave nectar. Uncooked and chopped they make a tasty addition to home-baked, whole-grain breads. You can also add fresh cranberries to homemade compotes or combine them with other fall fruits, like apples and pears, to create delicious, fruity whole-grain crisps. Toss dried cranberries into wild rice or other whole-grain salads. Here are more delicious and nutritious ways to enjoy cranberries beginning on Phase 2:

* Enjoy your quick-cooking breakfast oatmeal with dried cranberries. Or toss some fresh whole cranberries into oatmeal prepared in a slow cooker overnight.
* Top a mesclun salad with a sprinkling of dried cranberries, some reduced-fat crumbled feta cheese, and chopped walnuts. Sprinkle with a little balsamic vinaigrette.
* For a delicious salsa, combine fresh uncooked cranberries, cilantro leaves, scallions, jalapeño, and lime juice in a food processor and chop coarsely. Season with salt to taste.
* Add dried cranberries to a healthy stuffing made with wild rice, chopped walnuts, sage, and other desired seasonings.

[Magna]

Fresh cranberries, which are too tart to be eaten raw, are delicious cooked into a sauce with the addition of an artificial sweetener or agave nectar.

Just a little note: this is the first confirmation I've seem from the "official SBD" folks that they approve of agave nectar as a sweetener. (We've assumed it was OK, though.)

[ami]

Agave was approved in a previous list a while back with the caveat of course to count the calories toward your 100 calories from treats and some of the recipes in the latest cookbook: "The SBD Super Quick Cookbook." (golden cover).
I use it from time to time in cooking.

[ami]

Foods That Fight Prediabetes and Diabetes

There are many ways to help prevent the onset of prediabetes and diabetes. Making healthy lifestyle changes, including losing weight and getting regular exercise, is a great place to start. The good news is that weight loss and other healthy lifestyle changes have been found to be more effective than medications for reversing prediabetes. So if you’re following the South Beach Diet, you’re taking the right steps.

To reverse prediabetes (and prevent type 2 diabetes), try these South Beach Diet smart-eating guidelines:

* Starting on Phase 2, eat whole grains, such as brown rice, barley, quinoa, wild rice, bulgur, slow-cooking oatmeal, and whole-grain breads and pastas.
* Enjoy beans and other legumes frequently (on all Phases).
* Enjoy plenty of vegetables, prepared without unhealthy fats (like stick margarine and butter) or sweetened sauces.
* Consume whole, fresh fruits like berries, apples, and/or citrus fruits such as oranges and grapefruit halves (starting on Phase 2). Avoid canned or jarred fruits with added sweeteners or syrups.
* Include nonfat or low-fat dairy in your diet, such as fat-free or low-fat milk, plain or artificially sweetened low-fat plain soy milk, and nonfat or low-fat plain yogurt. Starting on Phase 2, you may add 4 ounces per day of artificially sweetened low-fat or nonfat flavored yogurt.
* Focus on lean proteins, like fish and shellfish, skinless poultry breasts, and lean cuts of meat. Use healthy cooking methods, such as baking, roasting, broiling, or grilling.
* Avoid saturated fats and trans fats; instead, choose monounsaturated and polyunsaturated fats, found in olive oil and canola oil, for example, or foods high in omega-3 fatty acids, such as fatty fish.

[ami]

Fabulous Fall Foods: Sweet Potatoes

Sweet potatoes have recently become the rising star in the world of superfoods. From baked to mashed, you can enjoy this starchy vegetable starting on Phase 2 of the South Beach Diet. It’s rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals. Sweet potatoes are most abundant from September through December, but you can find them at your local supermarket year-round. Here are a few tips for buying, storing, and enjoying sweet potatoes.

Buying Sweet Potatoes: There are two types of sweet potatoes — dry-fleshed and moist-fleshed. The dry-fleshed types tend to be starchier and have a tan or light-colored flesh, ranging from almost white to light yellow. The moist-fleshed sweet potatoes have a dark, red-brown skin and an orange to deep-orange flesh. Look for firm potatoes that do not have any cracks, bruises, or soft spots. Since sweet potatoes can vary in size, choose small ones (4 to 5 ounces) when first reintroducing them to your diet.

Storing Sweet Potatoes: Sweet potatoes spoil easily, so keep them in a cool, dark, and dry place, like a pantry. Refrigeration is not a good idea, as the cold temperature can negatively alter their taste. They should be used within two weeks of purchase.

Enjoying Sweet Potatoes: Before preparing, make sure to scrub them thoroughly with a stiff brush. Since sweet potatoes grow under the ground, they can collect a lot of dirt. To cook, you can boil and mash them as you would regular potatoes, or you can roast or bake them in the oven. If you choose to bake sweet potatoes whole, make sure you pierce the skin several times with a fork to prevent an explosion. Sweet potato “fries” are also a delicious way to prepare them, as long as they are baked (not fried). Try this delicious recipe:

Baked Sweet-Potato Fries (Phase 2)

Description
Sweet potatoes make these golden oven fries much healthier than the fried white potatoes we all grew up eating. If you want to add a spicy touch, use Hungarian hot paprika.

Prep time: 5 minutes
Cook time: 30 minutes

Serves 4

Ingredients
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon paprika

Instructions
Heat oven to 425° F.

Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.

Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.

Nutritional information
Per serving:
100 calories
3.5 g fat (0 g sat)
17 g carbohydrate
1 g protein
2 g dietary fiber
170 mg sodium

[ami]

Enjoying Pumpkin

When people mention pumpkins, what most often comes to mind is pie or Halloween. But there’s a lot more to this healthy hard-shelled winter squash than dessert or jack-o’-lanterns. Pumpkin is rich in vitamin C, as well as iron, fiber, and the carotenoids beta-carotene and lutein. And the flesh isn’t the only part that makes pumpkin such a superfood: Pumpkin seeds provide vitamin E, magnesium, and zinc, making for a healthy mid-morning or mid-afternoon snack when toasted. Pumpkin is high in natural sugars and starches, so you can enjoy it starting on Phase 2 of the South Beach Diet. Stick to a 3/4-cup serving or 3 tablespoons of pumpkin seeds (or 1 slice of a South Beach Diet–friendly pumpkin pie!).

Buying Pumpkin
Like many vegetables, pumpkins come in a variety of shapes, sizes, and colors. Check your farmers market for varieties that go beyond the so-called jack-o’-lanterns, which are better for carving than cooking. For example, Cinderella pumpkins are deep orange and look like regular pumpkins that have been squashed flat. Japanese pumpkins (also known as kabocha squash) are turban-shaped with deep green and pale green stripes, and they have a flavor reminiscent of sweet potato. (Mini pumpkins, however, serve more as ornaments or decorations than as a food source.) The best pumpkins for eating (sometimes referred to as “pie pumpkins” by purveyors) are those that have a lot of flesh and a small seed cavity. Fresh pumpkins that are sold during the fall are already ripe. Be sure to check for soft spots, especially in the area around the stem, and avoid those pumpkins.

To save time, you may prefer to use unsweetened, pre-spiced, solid-pack canned pumpkin puree in various dishes (do not confuse this with pumpkin-pie filling, which typically has a lot of sugar). It’s a good source of the nutrients found in fresh pumpkin.

Preparing Pumpkin
To prepare fresh pumpkin, cut out the stem and remove the strings and seeds. Then, cut the pumpkin flesh into wedges, peel, and cut into chunks before cooking. Follow your recipe for baking, roasting, grilling, or pureeing.

Besides using pumpkin for pie (ours is made with a whole-wheat phyllo-dough crust), here are some other delicious ways to enjoy this healthy vegetable:

* Prepare a pumpkin soup. Add some chicken stock to canned pumpkin puree to thin it out. Then season with cumin or coriander, salt, and pepper, before heating. Top with a bit of reduced-fat sour cream and some finely chopped apple.
* Add diced pumpkin to a chicken or vegetarian chili.
* Cook up pumpkin pancakes. Add some pumpkin puree to a whole-wheat batter mixture.
* Use finely diced pumpkin as a healthy, flavorful ingredient for homemade muffins or breads.
* Roast pumpkin seeds and add them to a delicious nut and seed mix.

[ami]

Your Guide to Buying Turkey

Thanksgiving is coming, and before everyone can gather around the table to enjoy the holiday meal, now’s the time to talk turkey. When it comes to buying your bird, there are several types to choose from (for example, frozen, fresh, and organic turkeys). Avoid self-basting turkeys, which are often injected with butter or other fat and may have additives such as MSG. And when it comes to following the South Beach Diet, keep in mind that the skinless white breast meat is an excellent source of lean protein. Here's an easy guide to buying a turkey:

* Frozen: Turkeys labeled frozen are flash-frozen down to 0°F right after packaging. They're every bit as flavorful as fresh ones. If you purchase a frozen turkey, allow plenty of time for it to thaw. The best methods are to thaw the bird for several days in the refrigerator or for up to 12 hours in a sink (or another deep container) in very cold water, making sure to replenish the cold water every 30 minutes. To avoid harmful bacteria, never thaw your turkey at room temperature (for example, on a kitchen counter).


* Fresh: Fresh turkeys are kept at a temperature below 40ºF and above 26ºF and therefore have a shorter shelf life than frozen turkeys. Because you don't have to thaw them, however, they are more convenient.


* Organic: Organic turkeys, often called free-range, are raised on organic feeds and are generally allowed to forage and get plenty of sunshine, fresh air, and exercise. Also, they are raised without antibiotics. Organic turkeys come frozen or fresh.

How Much?
No matter which type of bird you choose, figure that you need 1 to 1 1/2 pounds of turkey per person before cooking. Once you’ve determined the type and weight range you need, find the best bird available. Then clear out your freezer or refrigerator to make room for the turkey!

[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. And it’s especially important for people with diabetes to keep their blood-sugar levels in a healthy range by primarily eating healthful and delicious foods — like the lean proteins, nutrient-dense fruits and vegetables, fiber-rich whole grains, and good fats (from foods like olive oil, nuts, and omega-3-rich fish) that are staples of the South Beach Diet lifestyle. These healthy tips will help you stay on track this season:

1. 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.


2. 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 on Phase 1; otherwise stick with wine or other spirits. Also, be sure to use sugar-free mixers, like club soda, seltzer, or diet soda.
3. Stress less. For some, the frenzy of the holidays causes stress. And stress, while harmful for healthy people, is particularly detrimental 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.


4. 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 or core exercises most days of the week — is especially important if you have diabetes. If you're really pressed for time, make several short bouts of activity the goal.


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

[ami]

5 Ways to Get Back on Track After the Holidays

Thanksgiving's over, and we hope you managed successfully. But even if you strayed a bit from your eating and exercise plans, you can always get back on track. Here are 5 steps to help you regain your footing.

1. Restock 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 supermarket to replenish your healthy snacks, such as reduced-fat cheese, fat-free or reduced-fat yogurt, fruits, vegetables, and nuts.
2. Return to Phase 1, if necessary. If you really overindulged, you may want to go back on Phase 1 for a few days to eliminate any cravings for sugary and starchy carbs that might have returned. While we don’t recommend staying on Phase 1 too long, it will help get you back on track.
3. Move it. Getting regular and consistent exercise — a minimum of 20 minutes of cardio interval or core exercise most days of the week — is an important element of any healthy lifestyle. If you’ve skipped a few days of exercise over the holiday, don’t make it a habit. Just resume your regular exercise routine and keep it up as best you can through the busy weeks ahead. Remember that some exercise is better than none.
4. Get ready for the next holiday. Hanukkah, Christmas, and New Year's are just around the corner. Take the lessons you learned from Thanksgiving and use them to plan your next holiday celebration. If you keep your Thanksgiving setbacks and successes in mind, you'll be better prepared for the road ahead.
5. Check out our Holiday Survival Challenge on the Message Boards. Through the end of December, you’ll find holiday-season tips and inspiration that will help you stick to your healthy lifestyle. Not a member? Sign up today!

[ami]

Your Ultimate Party Checklist

It’s definitely that crazy time of year again: Between holiday shopping and wrapping presents, sending out greeting cards and traveling to visit family and friends, hosting a holiday party might seem like just too much to take on. But with careful planning and preparation, entertaining with wholesome, delicious South Beach Diet–friendly foods can not only be fun but also inspiration for staying on track throughout the holiday season. From the time you make the decision to host a party to the moment you see your last guest out the door, there are all kinds of things to consider, including how many people you plan to invite, the selection of dishes to prepare, the decor, and more. Keep this checklist handy to use as a guide to planning a perfect holiday event.

Four to Six Weeks Before

* Decide what type of party you want to throw and how many people you want to invite.
* Make your invitation list.
* Send the invitations.

Two to Four Weeks Before

* Shop for dry pantry ingredients, drinks, paper goods (including special napkins or cocktail napkins and extra paper towels, tissues, and toilet paper), votive and taper candles, crepe paper, camera batteries, games for the kids
* Think through any extra items you might need, and make arrangements to rent, purchase, or borrow them. For example, you might need special table linens, a coffee urn, extra chairs or tables, or a coat rack or extra hangers.

One Week Before

* Shop for perishables, as well as fresh coffee, a selection of black and herbal teas, fat-free or reduced-fat milk, fat-free half-and-half, and sugar substitute, as well as any groceries for make-ahead dishes.
* Launder and press tablecloths and cloth napkins.
* Polish silver.
* Clean the house.
* Prepare party favors: These are not necessary but can be fun. For example, you could make extra spiced nuts and wrap them in cellophane bags tied with colorful ribbon. Or you could give small bottles of flavored or plain extra-virgin olive oil as healthy South Beach Diet–friendly parting gifts.

A Few Days Before

* Decide where coats will go.
* Set up the dining and buffet tables and chairs.
* Make notes for any special toasts you may want to give.
* Set aside special music to play.

On Party Day

* Eat a healthy breakfast.
* Finish preparing the food as early as possible.
* Have your mid-morning snack.
* If you like, get some fresh flowers.
* Schedule time to exercise, outdoors if possible, so you can get some fresh air.
* Stay hydrated.
* Have your lunch and mid-afternoon snack.
* Empty the dishwater before the party so that dirty dishes can go right in later.
* Set out and light votive and taper candles.
* Finally, enjoy yourself!

[ami]

5 Tips for Healthier Holiday Shopping

With the countdown to the holidays in full swing, chances are you’re logging more time at the shopping mall. Even as you brave the crowds — and try to ignore the tempting aromas from the food court — keep in mind there are many ways you can turn your shopping experience into a healthy outing. Try these tips the next time you’re mall bound.

1. Plan ahead. Have a South Beach Diet–friendly meal before you hit the mall so you’re not tempted to indulge in the unhealthy choices at the food court. Also, pack easy, portable snacks (such as nuts or some reduced-fat string cheese, if you’re on Phase 1; or a few dried apricots, a piece of fresh fruit, or popcorn, if you’re on Phase 2) to munch on mid-morning or mid-afternoon.
2. Shop early. Hit the mall early in the morning. Not only will it be less crowded, but you’ll also avoid the tempting smells of lunch at the food court.
3. Work in extra walking. You may have heard this before, but we’ll remind you again: Parking in a spot that’s farthest from the mall entrance is a great way to log in extra steps. (Just make sure it’s well lit if you’ll be heading home when it’s dark.) And whenever you can, skip the escalator and elevator in favor of the stairs.
4. Do intervals while you shop. Before you begin shopping or while you’re going from store to store, squeeze in a few intervals of really fast walking. In addition to getting your heart pumping, this will clear your head before diving into the in-store fray.
5. Boost your self-esteem. Most likely your focus is on finding gifts for friends and family, but if you pass a great outfit, why not try it on in your new smaller size to see just how far you've come on your weight-loss journey? This will not only boost your self-esteem but also your commitment to the South Beach Diet as you face the challenges of the holidays.

[ami]

6 Ways to Stress Less During the Holidays

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

* Eat a balanced diet. Choosing the nutrient-dense fare recommended by the South Beach Diet benefits both your body and your mind. Eating the right foods should minimize cravings, which will help you feel better.
* Stay active. When you exercise, the brain releases multiple mood-enhancing chemicals that can help relieve the effects of stress. Aim for 20 minutes of exercise that incorporates aerobic interval training most days of the week.
* Get enough sleep. When the body is well rested, it is better able to cope with stressful situations and emotions. While sleep needs vary, most adults require 7 to 9 hours to feel adequately rested. Even with all the hustle and bustle of the holidays, aim to get a consistent amount of shut-eye.
* Practice relaxation or meditation. Spend a dedicated amount of time each day stretching or breathing with no distractions or interruptions. This can help you collect your thoughts while promoting an overall sense of well-being.
* Manage your to-do list. Chances are you can't make every party or visit with every relative this holiday season. Determine your priorities and learn to say no to some engagements.
* Make time for yourself. Try to get a little peace and quiet at some point each day. Whether you take a warm bath, read a magazine, or watch TV, make sure this time is free from distractions.

[ami]

Get Cooking With Barley

You already know that whole-grain foods like brown rice and whole-wheat bread and pasta are beneficial for shedding pounds and staying healthy, but if you’re eating the same ones over and over you could end up in a food rut. One overlooked grain you may want to try is barley. This versatile grain has more overall nutritional value than rice or wheat, and hulled barley is a particularly rich source of dietary fiber and B vitamins.

Buying Barley
The two most common types of barley are refined pearl barley and unrefined hulled barley. As with refined flour, pearl barley loses its outer hull and bran layer when milled, exposing the pearl-colored balls that give "pearl barley" its name. Unfortunately, this process also removes much of the grain's nutritional content. "Hulled" barley, on the other hand, has only the outer hull removed and therefore still has its nutritious bran layer intact, making it an excellent source of dietary fiber. It's also rich in iron and thiamin, as well as some essential trace minerals. While pearl barley is readily available at most grocery stores, you may have to look in health-food or specialty-food stores to locate the more nutritious hulled barley. Scotch barley, also known as pot barley, is also available in many supermarkets; it’s a less refined version than pearl, with part of the bran layer remaining after milling.

Storing Barley
Barley, hulled or pearl, should be stored in an airtight container. It can be refrigerated or frozen for up to six months. Barley should remain dry and have a fresh smell.

Preparing Barley
Barley can be added to soups, stews, salads, and even baked goods. It's cooked much like rice; cooking times will vary according to the variety. Hulled barley requires about 1 ½ to 2 hours to cook in boiling water, whereas pearl barley takes only 45 minutes to cook. For best results, follow the instructions on the package.

[Magna]

Another thing is that it's very filling; whenever I eat it, I don't get hungry again for a long while. It thickens whatever it is cooked in (such as soup), and tends to stick together when cooked.