Daily Dish from the "official" SBD site

[ami]

Fabulous Fall Food: Apples

Starting this month, most varieties of apples will be in abundance. And while there's no concrete proof that an apple a day will keep the doctor away, apples do provide respectable amounts of fiber, some vitamin C, and potassium. Plus, apples are a good source of quercetin, a flavonoid that may help protect against heart disease.

Of the 7,000 varieties of apples available worldwide, only a few make their way to the produce section of your grocery store. Some of the most common varieties include Red Delicious, Granny Smith, Fuji, McIntosh, Pink Lady, Braeburn, Winesap, and Golden Delicious. Below are a few tips for buying, storing, and eating apples, which are a great crunchy snack beginning in Phase 2.

Buying: The skin of an apple is not always a good indication of its quality, so try to shop for apples by touch instead of appearance. Avoid wrinkled, bruised, or soft apples. Remember that each apple has a distinct flavor: Some are better for baking, while others are better for eating. If you're not familiar with the different varieties, ask your grocer for recommendations.

Storing: Apples can be kept in the refrigerator for up to three months. They should be kept in a plastic bag with holes for ventilation. Check them frequently and remove ones that are bruised or brown. One bad apple can spoil the whole bunch. If you keep your apples in the refrigerator, try to keep them away from strong-smelling foods, as they will absorb the odor. If you keep your apples out of the refrigerator, put them in a cool, dry place and eat them within a couple of weeks.

Eating: Always clean the skins thoroughly before eating. Washing will remove dirt and pesticides, but only a good scrub or produce cleaner will remove the built-up wax. Wait to slice your apples until just before you're ready to eat them. Cut apples will turn brown if exposed to the air for too long. You can prevent this by dipping the sliced apples into a bowl containing one part lemon juice and three parts water.

Enjoy apple slices with natural peanut butter, dipped in plain or artificially sweetened low-fat or nonfat yogurt, or atop crisp salad greens; and don't forget the whole fruit makes an ideal on-the-go snack.

[ami]

Could the Scale Lie?

If you're following the South Beach Diet, chances are you're hoping to lose some weight. Still, it's not necessary — or advisable — to weigh yourself every day. The truth is, your weight may change from day to day for many reasons. Fluid retention, hormonal fluctuations, constipation, and even the food or beverage you had just before stepping onto the scale can cause daily ups and downs. These variations can be misleading and worrisome if you don't understand them.

For an accurate measurement of your weight, step on the scale only once a week, using the same scale every time (different scales may give different readings). An even better method of measuring your success is to let your belt be your guide. If your clothes fit better and you feel better, then you're getting healthier — even if the scale doesn't show big changes. Weight loss takes time, so patience is required. Dr. Agatston, preventive cardiologist and author of The South Beach Diet, says, "It's a marathon, not a sprint." Remember, if you're practicing weight-healthy habits like those recommended by the South Beach Diet, you will enjoy better health, and the extra pounds will come off in the process.

[ami]

Sweet Treat and Dessert Guidelines

Delicious desserts can be enjoyed on 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 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 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, which is acceptable in all Phases of the South Beach Diet, is to satisfy your sweet tooth with an approved Sweet Treat. Some South Beach Diet Online member favorites 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 75- to 100-calorie daily limit on Sweet Treats.

One word of caution: Some sugar-free foods contain slow-digesting sugar alcohols, which provide sweetness and texture with fewer calories. However, these additives (look in the ingredient 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]

Journaling on the South Beach Diet

National Weight Control Registry — a well-regarded long-term weight-
loss study — has found that journaling is one of the most powerful
tools used by people who have lost weight and kept it off over the
long haul. Tap into this helpful resource and start your own by
visiting the Journal section of SouthBeachDiet.com.

Use the Journal to jot down your thoughts and feelings, sort through
challenges you've faced, and record your successes. Keeping track of
your daily progress can help you identify potential weak spots and
figure out strategies to overcome them. You can decide whether to
keep your entries private or to share them with others following the
South Beach Diet. You can also read the Journals of other members
(who have made them public) to learn about their challenges,
rewards, and experiences. Finally, use the Journal as a food diary
by listing everything you eat in a day. Again, you'll learn a lot
about your eating habits, and having a record of your food choices
will be helpful if your weight loss stalls and you want to consult
one of our nutritionists for advice.

Not yet a member? Sign up today to start using your Journal to help
spur you toward successful weight loss and, most important, a
healthy life!

[ami]

Lactose-Free for Me?

I am lactose intolerant. Does the South Beach Diet allow for dairy alternatives?
— Christina S., Bethesda, MD

Yes, lactose-free low-fat or fat-free milk and dairy products are still good sources of protein and calcium. In fact, lactose-free dairy products provide the same amount of calcium as do those containing lactose, which is the major sugar found in milk.

Lactose intolerance is a problem caused by the digestive system. It occurs when there is a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. These cells break down milk sugar into simpler sugars that the body uses. A deficiency of these cells can lead to gas, cramps, and bloating. This condition is often self-diagnosed and blamed for any discomfort following the ingestion of dairy foods, but only doctors can perform tests to diagnose true lactose intolerance.

Many people who are lactose intolerant can actually enjoy dairy products when eaten in small amounts or with other foods. It may be that consuming a moderate to large amount of dairy on an empty stomach produces symptoms while small amounts of South Beach Diet–friendly low-fat or fat-free milk, yogurt, or hard cheeses (consumed with or without food) may be well tolerated. Soy milk and soy cheeses are also fine substitutions when they do not have added sugars.

[ami]

Ready to Make a Change?

Members of SouthBeachDiet.com are changing their lives. By eating the South Beach Diet way, they improve their health, shed unwanted pounds, and gain a new outlook on life. See what our members have to say about the South Beach Diet.

I started this process of change on January 30 and have just passed the 90-pound mark as I approach 30 weeks. In January, I was wearing a 46x34 pant (and really needed a 48). I'm now in a loose 34x34. My BMI has gone from 36.13 to 24.55. So, as I approach my 51st birthday (tomorrow), I can say that I am no longer overweight. I haven't been able to say that since 1982!
sk8ndad (20264216)

I have been on SB for almost nine months now, and this past Monday I finally hit the 50-pound weight-loss mark. When I first joined SouthBeachDiet.com I would see people on the Message Boards who had lost 50 or more pounds, and I don't think I really believed that I could be one of them. But now I can say that I am! Also, after looking ridiculous with all of my clothes hanging off me, I broke down and went shopping last night.
baileyguy (18020526)

I am 50 years old, but I'm healthier than when I was in my 20s. I have lost 30 pounds on the South Beach Diet! I am exercising, making good food choices, and enjoying life to the fullest. And I am wearing a size 8! I am finally comfortable in my own skin.
BabsRN (3305199)

[ami]

Best Bets for Breakfast

It's not always easy to get kids to eat a healthy breakfast while you're rushing off to work and they're rushing off to school. Still, as you've learned by following the healthy eating principles of the South Beach Diet, it's important for every member of your household to eat a healthy breakfast. On the South Beach Diet, breakfast doesn't have to be a big production. Here are a few simple ways to set your family up for a successful day.

Make breakfast the night before. Try a tasty South Beach Diet recipe like Sausage and Cheese Breakfast Cups or a Sunrise Parfait. SouthBeachDiet.com members can log on and search more than 1,000 delicious recipes by using our Recipe Search tool. It's easy to find whatever you're in the mood for!
Keep the basics on hand. Nothing's easier (or quicker!) than a bowl of high-fiber, whole-grain cereal and low-fat milk. (When choosing a cereal, look for one with fewer than 8 grams of sugar per serving.) Balance out the meal with a piece of fresh fruit.
Consider packing breakfast. If your child is late for school, add some to-go foods to his or her lunch bag. Low-fat cottage cheese, mixed nuts, and part-skim mozzarella cheese sticks are quick and handy choices.
Sign up for school breakfasts. All children who attend schools participating in the School Breakfast Program are eligible to partake in breakfast, regardless of income. Consult your administrator to find out if your child's school offers breakfast for its students.

[ami]

Dr. Agatston's Obesity Prevention Program Succeeds and Improves Academic Performance

Childhood obesity and related health consequences continue to be major clinical and public health issues in the U.S., particularly among children of low socioeconomic status. Because elementary-aged children from low-income backgrounds typically receive a significant proportion of their daily nutrition requirements at school, school-based obesity prevention programs are of increasing importance for improving their health.

Dr. Arthur Agatston, leading preventive cardiologist and creator of the South Beach Diet, established the Agatston Research Foundation to address this problem and other health and wellness issues. One of the foundation's current studies specifically aimed at children is called Healthier Options for Public Schoolchildren (HOPS). Data from the first two years of the HOPS prevention intervention study were recently presented at the Obesity Society 2008 Annual Scientific Meeting in Phoenix, AZ. The study, which involves research conducted in six schools in Osceola County, FL, showed not only a decrease in the body mass index (BMI) and overall weight of the children participating in the HOPS program, but improved academic performance as well. (BMI is the most common way to calculate a healthy weight range for your height.)

The HOPS intervention children (1,197 elementary-age children from low-income backgrounds) were provided with a nutrition and healthy lifestyle education program promoting the consumption of nutrient-dense foods and daily physical activity. Educational activities focused, in part, on the nutritious foods served in the schools' cafeterias, including whole fruits and vegetables, whole grains, and lean proteins.

In addition to significant reductions in weight during the two-year study period, children participating in the HOPS intervention program were significantly more likely to have higher Florida Comprehensive Assessment Test (FCAT) math scores as well as a likelihood of higher FCAT reading scores than children who were not in the HOPS program.

"We are thrilled with the [study] results," says Dr. Agatston, HOPS co-principal investigator and founder of the Agatston Research Foundation, which funded and conducted the study in collaboration with the University of Miami Miller School of Medicine, Department of Clinical Pediatrics. "This research shows that we can make a qualitative difference in the lives of children through proven, effective programs such as HOPS. By purposefully integrating school meal provision with fun and effective nutrition education programming, we have created an easy-to-replicate model."

About the Agatston Research Foundation
In 2004, Dr. Agatston founded the Agatston Research Foundation for the purpose of conducting and funding original research on diet, cardiac health, and disease prevention. His goal is to educate and empower his patients and the public about healthy lifestyle choices and prevention, and to encourage the practice of prevention by medical practitioners in the U.S. and throughout the world.

Recently, Dr. Agatston partnered with the University of Pennsylvania on the Agatston Urban Nutrition Initiative, a multi-faceted health and wellness program serving depressed urban areas through a university-assisted model.

[ami]

Lunch-Box Makeovers

If you're following the South Beach Diet lifestyle, you know that it's important to eat nutritious foods for long-term health. Don't forget that your school-age child needs a healthy diet just as much as you do. This is especially important in light of the fact that the number of overweight children in the United States has doubled in the past 30 years. Fortunately, you can improve your child's health — and help with his or her weight management — by making some simple swaps in the lunch box.

Replace high-fat lunch meats like bologna and salami with lean deli meats like roast turkey, lean ham, and grilled chicken breast.
Replace white bread with 100 percent whole-wheat and whole-grain bread.
Replace fried chips and high-fat, low-nutrition snacks with fiber-rich snacks like plain popcorn, reduced-fat cheese sticks, a handful of nuts, and veggie dippers (like carrots) with hummus.
Replace fruit canned in syrup with fresh fruit or fruit packed in its natural juices.
Replace cookies and cakes with low-fat, artificially sweetened yogurt, sugar-free gelatin, or sugar-free pudding.
Replace sugary fruit drinks and sodas with water or low-fat or fat-free milk.

Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet, is dedicated to improving children's health as well as adult's. In 2004, Dr. Agatston founded the Agatston Research Foundation, with the goal of improving the heart health and wellness of the nation through research, education, and prevention. One of the studies being conducted and funded through the foundation is the Healthier Options for Public Schoolchildren (HOPS) Study, which is designed to test the feasibility of improving school meals and snacks in public schools. For more information on HOPS — and to read about other research funded and conducted by the Agatston Research Foundation — visit the Research section on the Agatston Research Foundation's Web site by clicking here.

[ami]

4 Foolproof Ways to Stop Stress Eating

It's common to respond to stress by distracting yourself with your favorite comfort foods. But now that you're following the South Beach Diet lifestyle, you know that turning to common comfort foods (processed chips, white potatoes, sugary sweets, and so on) may cause swings in your blood-sugar levels that can lead to cravings and weight gain. Here are some healthier ways to cope:

Stick with the program. If you follow the guidelines set forth by the South Beach Diet, you'll be less likely to have cravings and, as a result, you'll be less likely to turn to food when you face stress. Plus, snacks are encouraged on the plan, so you won't feel deprived.
Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword nearby, knock off some chores, or distract yourself by calling friends or family. (But don't use the kitchen phone!)
Be ready for stress-induced snack attacks. It's worth repeating that snacks are encouraged on the South Beach Diet, so keep the right foods on hand. Make sure you've got a supply of crunchy vegetables like celery sticks, green and red pepper strips, cauliflower buds, and broccoli florets — you can even cut them up and stash them in resealable bags in your veggie drawer. Feel the urge to dip? Try hummus or eggplant dip, or a bit of spreadable low-fat cheese (six grams of fat or less per ounce). Also, stock your cupboards and desk drawers with nonperishable South Beach Diet–friendly items like nuts; high-fiber, whole-grain crackers and cereals; dried apricots; and even cans or pouches of water-packed tuna.
Work out. Not only is exercise a great way to stay fit and manage your weight, it's also a fantastic stress reliever. If going to the gym isn't your thing, clear your mind with a brisk walk around the neighborhood. You can also check out the South Beach Supercharged Fitness Program, which offers an interactive exercise plan that you can do from the comfort of your own home. Sign up today for all the South Beach Diet online offerings at SouthBeachDiet.com.

[ami]

How to Quench Your Thirst in Phase 1

Making improvements to your current lifestyle involves a multipronged approach: selecting the right fats and carbs over saturated fats and highly processed carbs, choosing beverages without added sugar and other unhealthy fillers, and getting enough physical activity, among other steps you can take. Truly understanding these South Beach Diet strategies will help you adopt them — and lose weight and become healthier in the process. Here is a crash course on Phase 1 beverage guidelines to get you started — or to refresh your memory if you are returning to Phase 1.

Phase 1–approved drinks:

Water
1 percent low-fat or fat-free milk or buttermilk
Low-fat (4 grams of fat or less) plain soy milk or flavored soy milk containing sucralose
Coffee and tea (limit beverages containing caffeine to one to two servings per day)
Decaffeinated coffee and tea
Herbal tea without added sugar (avoid any teas that promise to help you lose weight or make any other unrealistic health claims)
Sugar-free flavored water (check labels carefully, as flavored waters often contain hidden sugars), as well as diet soda, iced tea, powdered drinks, etc.
Club soda or seltzer
Tomato or vegetable juice cocktail

You should avoid the following:

Fruit juice
Soda with added sugar
Whole or 2 percent reduced-fat milk
Alcohol (up to two glasses a day of the following are allowed once you begin Phase 2: wine, vodka, gin, whiskey, Scotch, bourbon, tequila, and rum)
Flavored water with added sugar

[ami]

Raising Healthy Kids

Much like adults, children have constant access to unhealthy foods. Unfortunately, a lot of these foods are available during the school day in the form of pizza, french fries, soda, and cookies. If you're following the eating principles of the South Beach Diet, however, you're setting a great example for your children, which is the first step toward teaching them healthy eating habits. Need more tips on encouraging your children to eat healthfully while at school? Here are some helpful strategies:

Involve your children in making decisions. Ask them what foods they would like to have for lunch, and gently steer them toward healthy options. For example, do your children like salty snacks? Pack nuts or high-fiber, whole-grain crackers.
Include at least one "fun food" in their lunch bags, which will teach them that healthy food can also be cool. Good fun choices include fresh fruit with natural peanut butter for a dip, reduced-fat cheese sticks, and sugar-free gelatin or pudding cups. Another option for young children is to cut whole-grain sandwiches into fun shapes with cookie cutters. Or give them foods they can assemble themselves, like sliced cheese, lean deli meats, and whole-grain wraps.
Liven up veggies. Cut up an assortment of colorful, crunchy dippers (think red peppers, carrots, and cucumbers) and pair them with hummus or a South Beach Diet–approved salad dressing (packaged in a sealable container).
Provide entertainment in the form of notes, stickers, and certificates. This turns an ordinary lunch box into a fast-food-style kid's meal (minus the unhealthy trans and saturated fats and processed carbs), so your child will be more likely to enjoy the rest of the offerings.

Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet Supercharged, is dedicated to improving children's health. In 2004, Dr. Agatston founded the Agatston Research Foundation, with the goal of improving the heart health and wellness of the nation through research, education, and prevention. One of the studies being conducted and funded through the foundation is the Healthier Options for Public Schoolchildren (HOPS) Study, which is designed to test the feasibility of improving school meals and snacks in public schools. For more information on HOPS — and to read about other research funded and conducted by the Agatston Research Foundation — visit the Research section on the Agatston Research Foundation's Web site at www.AgatstonResearchFoundation.org.

[ami]

Eggs are a versatile source of high-quality lean protein that can be enjoyed on all Phases of the South Beach Diet. Whether you're having them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, if you're following the South Beach Diet lifestyle, chances are you're buying a fair number of eggs.

When shopping for eggs, you've no doubt noticed that there are many options to choose from, like brown eggs, white eggs, and eggs of different sizes. Here, we'll crack any confusion you may have regarding eggs.

Shell color: What's the difference between brown eggs and white eggs? Interestingly, the difference in shell color has nothing to do with the quality of the eggs. Eggshell color depends on the breed of the hen. Some hens lay white eggs, and others lay brown ones. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay them are larger and require more food.

Yolk color: Why are some egg yolks darker than others? 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 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.

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 especially big. If you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.

Grade: Grading is a method of indicating egg quality and freshness, though only eggs graded A and AA are sold for consumption. There's not much difference between A and AA eggs, so don't worry about which grade 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 none of their shells are cracked.

[ami]

Pump Up Your Produce

Eating a healthy diet with lots of fruits and vegetables is associated with a reduced risk of chronic diseases such as cardiovascular disease and certain cancers. Despite this widely known benefit, a report issued in March 2007 by the Centers for Disease Control and Prevention, based on a 2005 survey, finds that only 32.6 percent of adults are eating fruit two or more times a day and that only 27.2 percent are eating vegetables three or more times a day. These latest results reveal that too few people are meeting even the minimum government recommendation of five to nine servings of fruits and vegetables a day. This underscores the need for continued interventions that encourage greater consumption of these foods among American adults.

Dr. Agatston's advice: "We need the natural antioxidants and other nutrients found in whole foods like fruits and vegetables that we can't get in vitamins. The Western diet is so loaded with foods high in refined carbs and devoid of nutrient-dense whole fruits and vegetables that despite the fact that Americans are overfed and overweight, we're undernourished, as these highly processed foods offer little to no nutritional value. The South Beach Diet lifestyle is designed to ensure optimal fruit and vegetable consumption so you can meet your nutritional needs without having to measure out each serving of produce."

[ami]

6 Ways to Improve Your Cholesterol

The South Beach Diet — which encourages eating nutrient-dense fruits and vegetables, lean proteins, and fiber-rich whole grains, as well as getting exercise — was created by Dr. Arthur Agatston, preventive cardiologist. This doctor-designed plan goes beyond helping you lose weight. More important, the South Beach Diet lifestyle will improve your health; among other things, it will lower your cholesterol, thereby reducing your risk of heart disease. Fortunately, when it comes to improving your cholesterol levels, there are many steps you can take. Here are the top six:

Limit saturated fat. Saturated fat from foods such as full-fat dairy products and fatty cuts of red meat can cause your LDL ("bad") cholesterol to rise even more than cholesterol from foods that are lower in saturated fat. In fact, eating a diet high in saturated fat may actually raise your cholesterol levels more than eating a diet high in cholesterol. By adopting a low-saturated-fat lifestyle like the South Beach Diet, you've taken your first step toward improving cholesterol levels.
Avoid trans fats. Trans fats, or partially hydrogenated oils (check the list of ingredients), may be even more damaging to cholesterol levels than saturated fats because they raise your LDL cholesterol while lowering HDL ("good") cholesterol. Studies have shown that trans fats may also increase the risk of cancer. The South Beach Diet excludes foods like stick margarine, baked goods, and processed snacks, which may contain trans fats.
Maintain a healthy weight. Being overweight also causes an increase in cholesterol. The good news is that for most people, losing weight has a very favorable effect on cholesterol levels — it lowers LDL while raising HDL.
Exercise regularly. A mere 20 minutes of exercise that incorporates interval training can help lower LDL levels and raise HDL levels. When combined with a healthy eating plan, exercise can help further your weight loss, which will lower cholesterol levels even more. Don't worry if you don't have time to complete 20 minutes of exercise in one session. Dr. Agatston recommends breaking up your exercise throughout the day if that is how you can fit it in. The important thing is to be consistent and do activities you enjoy. And remember that when it comes to exercise, some is always better than none.
Quit smoking. In addition to being a major risk factor for heart disease and cancer, cigarette smoking also contributes to low HDL levels. If you smoke, quitting will raise HDL levels and lower your risk of heart disease almost as soon as you quit!
Seek medical help. If none of the above tactics help lower your cholesterol, or if you have a family history of high cholesterol or heart disease, it may be necessary to seek medical help in the form of cholesterol-lowering drugs. Consult your family physician to find the best course of action.