Daily Dish from the "official" SBD site

[ami]

Eating to Lose

While it seems harmless — and possibly even beneficial to weight loss — to skip a meal or a snack from time to time, this common scenario may actually be setting your body up to gain weight. How is it possible to gain weight by NOT eating?
1. The first goal of the South Beach Diet® is to eliminate cravings. Skipping meals and snacks causes exaggerated swings in blood sugar, which may encourage these cravings to return. This may cause you to splurge on unhealthy foods, thus reversing your weight-loss progress.
2. Skipping too many meals can prompt your body to go into starvation mode. In order to conserve energy and resources, your metabolism will start to slow down, ultimately causing your weight loss to stall.
So what should you do if you're just not hungry? Don't fall into the common trap of mistaking your diminished cravings for diminished hunger. If you're following the eating plan correctly — eating regular meals and snacks throughout the day — you probably won't feel as ravenous as you did in the past because you've managed to preempt hunger. If you avoid feeling hungry, you will avoid overeating, and you will be able to achieve and maintain your desired weight.

[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]

Five Alternatives to Sugar

While the South Beach Diet® suggests you eliminate sugary products (because they increase blood sugar levels, which may lead to cravings), we never want you to feel deprived. If you're in the mood for something sweet, you can happily enjoy a treat (like a rich-tasting, no-sugar-added fudgsicle) made with a sugar substitute. Unlike regular sugar, sugar substitutes are calorie-free, and consuming them does not lead to an increase in blood sugar levels. Here's a look at some common sugar substitutes that are approved for all Phases of the South Beach Diet®:

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

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

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

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

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

[ami]

A Prescription for Childhood Weight Loss

"Dr. David Ludwig has written what I believe is the definitive book on childhood nutrition. It is must reading for every parent who is concerned with their children's eating habits."
— Arthur Agatston, MD, Author, The South Beach Diet

During the past decade, Americans have been increasingly bombarded with warnings of a rampant epidemic: childhood obesity. In the United States today, nearly 33 percent of children are overweight — that's one out of every three! And no demographic is safe from harm: Obesity is affecting all racial and ethnic groups, from every socioeconomic level. The soaring numbers, along with the associated long-term health risks and costs, are raising much concern among health-care professionals, policy makers, and children's advocates.

Dr. Arthur Agatston, who tackled obesity in adults with his wildly popular South Beach Diet has also been taking on the childhood obesity crisis with the Healthier Options for Public Schoolchildren (HOPS) Study, which has been in progress for the past four years. HOPS, which is conducted and funded by the Agatston Research Foundation, is designed to test the feasibility of improving public school breakfasts, lunches, and snacks in order to reduce childhood obesity and improve academic performance. HOPS has been found to be replicable and is currently being rolled out in public schools throughout Florida. The intention is to eventually introduce it nationwide. "My goal with HOPS is to drive changes in the breakfast, lunch, and snack programs in our public schools and to teach children and adults why these changes are so important," he says. "It's up to everyone — parents, teachers, community leaders, doctors — to teach our nation's children healthy lifestyle habits, such as eating nutritious foods and leading active lives."

What can you do for your family at home? In the newly released paperback version of his book, Ending the Food Fight, Dr. David Ludwig, associate professor of pediatrics at Harvard Medical School and founder of the Optimal Weight for Life program (OWL) at Children's Hospital Boston, outlines his scientifically proven nine-week family-based plan to achieve weight loss and optimal health.

Based on experience from one of the country's oldest and largest programs for overweight children, Ending the Food Fight provides everything a parent needs, including menu plans, recipes, food lists, motivational tools, and age-appropriate information.

Ending the Food Fight offers hope and guidance to parents and children who feel powerless against the tipping scales. By addressing three key factors that affect a child's body weight — biology, behavior, and environment — Dr. Ludwig arms parents everywhere with the tools they need to help their children achieve an ideal and healthy weight for life.

For more information about HOPS, visit www.AgatstonResearchFoundation.org. Pick up a copy of Ending the Food Fight from your local bookstore today.

[ami]

Getting Started: Five Things to Remember

Whether you're getting ready to begin Phase 1 of the South Beach Diet or you've been following the plan for a while, truly learning the principles of this lifestyle — and incorporating them into your own meal plans and exercise routines — will help ensure your success. We've created this printable list for your reference. Hang it on your refrigerator for times when you'd like a reminder of the key elements and goals of the South Beach Diet. Then take a quick glance to refresh your memory.

The doctor-designed South Beach Diet focuses on selecting the right carbs (such as whole-grain breads, beans, and high-fiber fruits) and fats (like those from oily fish, nuts, and extra-virgin olive oil).
You don't have to count calories or measure out portion sizes. Instead, you'll eat satisfying portions of wholesome foods, like lean proteins, colorful veggies, delicious fruits, and low-fat dairy products.
The South Beach Diet is flexible and easily accommodates individual tastes and needs. You can substitute the suggested meals with other choices that you prefer, develop your own menus with your family's favorite meals, or plan meals using the easy tools available on The South Beach Diet Online. Just keep to the principles!
The South Beach Diet is a long-term lifestyle, not a fad diet. This weight-healthy plan teaches you to make healthier eating choices and encourages regular physical activity — lessons you can use for the long haul.
Weight loss is only one of the many benefits of the South Beach Diet. The program has been shown to help lower the risk of heart disease and type 2 diabetes by lowering total cholesterol, reducing unhealthy triglycerides (another blood fat), and regulating blood sugar levels. By adopting this weight-healthy lifestyle, you'll be on your way to living a longer life!

[ami]

Outdoor Activity Advice?

I just started exercising indoors this winter. Walking aside, are there other good exercises for beginners that I can do outside now that spring is here?
— Isabel J., Seattle, WA

Yes, while walking is an easy and convenient exercise for beginners (and also more experienced exercisers), it's certainly not the only option. Activities like swimming, biking, hiking, and even gardening are great alternatives — and they're ideal for any fitness level. To make it more enjoyable, make a game of it. For example, dog owners can get a game of Frisbee going. Families can take advantage of time together by participating in a structured activity like doubles tennis (or an unstructured, impromptu game of tag). This will raise the level of fitness and good health for you and your family.

Exercise for 30 minutes most days of the week. And try to switch up your activities to stay motivated and work different muscle groups. If you only perform one type of activity, you neglect certain muscles and overwork others. It's also important to exercise at different levels of intensity to build endurance — and boost weight loss.

In addition to outdoor cardio activities, remember to strengthen and stretch your body when indoors. Core exercises (moves that target your abdomen, lower back, pelvis, and hips) are especially good, since the core muscles are vital to helping you maintain good posture, balance, and stability. Core training also reduces the risk of injury, which is the key to being able to enjoy physical activity throughout your life. Check out the South Beach Diet® Fitness Club for some smart core moves — the first week is on us!

[ami]

Featured Spring Food: Spinach

Though not guaranteed to give you super strength, spinach is rich in many nutrients, including beta-carotene, folic acid, magnesium, and vitamin K. Spinach is abundantly available year-round but is at its peak in the spring. Enjoy spinach on all Phases of the South Beach Diet. Try it raw and tossed with chopped egg, crumbled turkey bacon, and vinaigrette; steamed or sautéed with garlic and extra-virgin olive oil as a side dish; or as part of a stir-fry made with skinless chicken breast or lean beef.

Buying: Fresh spinach can be purchased either loose or in bags. It's easier to judge the quality of loose spinach, but the bags are a boon when it comes to convenience. Look for green, undamaged leaves and avoid those with yellow spots, wilted parts, or a sour smell. Leaves with thinner stems will typically be sweeter tasting and more tender.

Storing: Spinach can be stored in its original bag in the refrigerator for three to four days. To prevent wilting, spinach should not be washed before storing.

Preparing: Before cooking, wash spinach carefully — the leaves tend to gather grit. Some bags come prewashed, but rinse them again. To clean properly, drop spinach leaves in a colander and rinse with cool water, stirring gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. While spinach makes a delicious salad base, some of the nutrients are better absorbed when cooked.

Therefore, you should try preparing it both raw and cooked. For tasty spinach recipes, log on to southbeachdiet.com and click on Food & Recipes on the left-hand navigation bar. Enjoy! Not a member? Sign up today to access over 1,000 recipes, a helpful and supportive community, and more!

[ami]

Eat South of the BorderCinco de Mayo — the Mexican holiday celebrated each year on the fifth of May — honors the victory of Mexican troops against the well-armed French troops in the Battle of Puebla in 1862. However, the holiday now mainly celebrates Mexican culture, tradition, and cuisine. To help you properly observe and enjoy Cinco de Mayo, we're presenting the South Beach Diet guide to Mexican food — buen provecho!

The South Beach Diet Guide to Mexican Food


Look for grilled lean meat, skinless chicken or turkey — such as pollo asado (grilled chicken) — and seafood dishes, or enjoy the grilled fajita fillings.
Skip the refined tortilla shells! Ask your server if the restaurant offers whole-wheat tortillas, which you can begin eating in Phase 2. If you're the chef, make sure to purchase tortillas made from 100 percent whole grains with no trans or saturated fats.
Enjoy a side of whole black or pinto (red) beans. Avoid refried beans, since they are traditionally made with lard, which is high in saturated fat.
When it comes to toppings and condiments, guacamole and fresh salsa are nutrient-dense choices approved for all Phases of the South Beach Diet. If you're purchasing salsa, look for one without added sugars. Skip sour cream and cheese when dining out — they're likely to be the full-fat versions — or request reduced-fat cheese and sour cream, which are fine on all Phases.
Pass on the deep-fried chip basket.
Traditional margaritas aren't a good choice, since they're made with sugar. Starting in Phase 2, if you're blending margaritas at home, substitute a sugar-free margarita mix instead, and be sure to drink with your meal since the food aids the absorption of alcohol. As always, water or sugar-free sodas are great choices.

[ami]

Spring Strawberries
Sweet, ripe strawberries are at their peak from April to July, so it's the perfect time to enjoy a fruit that's not only delicious, but also a rich source of vitamin C, antioxidants, and dietary fiber. You can begin enjoying strawberries in Phase 2 of the South Beach Diet.

Buying: The secret to buying the best berries? Seek out local berries, which are fresher and less likely to be bruised, since they have a shorter distance to travel to the market. When buying berries from out of state, the packaging can make it difficult to determine their condition. Do your best to check the visible fruit for blemishes and also inspect the bottom of the box for berry stains. Both signal that fruit is past its prime. Perfectly ripe berries should be richly red, plump, dry, and uniform in color.

Storing: As soon as you get the berries home, be sure to discard any mushy or overripe pieces. A few mushy strawberries can affect the whole batch, causing them to spoil more quickly. Don't rinse the berries until you're ready to eat them — washing them ahead of time will also lead to spoilage. Strawberries should be eaten within a couple of days of purchase because they are highly perishable. You can freeze strawberries by spreading them out in a single layer on a cookie sheet and putting them in the freezer. Once frozen, transfer them to a plastic bag. Strawberries can be kept in the freezer for up to one year.

Preparing: When you're ready to eat your berries, rinse them well with water (to remove any pesticide residue) with the leafy cap intact. (Removing the cap before washing will cause the berries to absorb water.) Using a paring knife, remove the leafy cap and the white "hull." Once cleaned and cut, strawberries are delicious eaten on their own, as a topping for low- or nonfat plain yogurt, or served with whole-grain, high-fiber cereal. As an occasional treat, try them dipped in a bit of melted dark chocolate.

[ami]

The South Beach Diet Is Now Supercharged!

In the five years since The South Beach Diet was first published, millions have mastered the plan's healthy eating and fitness principles, reaching their weight-loss goals and boosting their health. Now, just in time for this special anniversary, comes The South Beach Diet Supercharged, the latest book from Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet.
Check out what's new, so that you, too, can get Supercharged:

The South Beach Diet Supercharged

The South Beach Diet Supercharged offers a synthesis of the most recent scientific findings so that we can all maximize the life-long benefits of healthy eating and become more fit. In addition to a cutting-edge, three-phase fitness program designed to rev up metabolism, the book presents the latest nutritional research updates, expanded Foods to Enjoy lists, 40 tasty new recipes, all-new meal plans, and much more!

The South Beach Diet Supercharged audiobook

Read by Dr. Agatston himself, The South Beach Diet Supercharged audiobook reinforces the principles of the original South Beach Diet and presents a breakthrough 3-phase fitness program that will help you lose weight faster and achieve lifelong health. An enhanced CD features fast and easy new recipes, as well as 85 photographs illustrating the unique new exercise program.

The South Beach Diet Supercharged Workout DVD

Based on the latest exercise research studies, The South Beach Diet Supercharged Workout is a total body fitness program featured in a 65-minute DVD. Dr. Agatston worked with exercise physiologist Dr. Joseph Signorile to develop four different high-energy routines that utilize Pilates-inspired moves, functional core exercises, and cardio interval exercises. They are designed to burn more calories, improve heart health, and help users become fitter and healthier for life.

[ami]

Find Success With the South Beach Diet

Members of the South Beach Diet Online continue to have great success improving their eating habits and overall good health. They lose inches and pounds, sleep better, and feel fantastic. All this while continuing to enjoy delicious meals, snacks, and even desserts… They're living proof that life is better on the Beach.

I have been on the Beach for nearly a month and I feel fantastic! My cravings have vanished along with my IBS [irritable bowel syndrome], and I am sleeping better too. I have become a good label reader, and I am back in the kitchen, where I actually enjoy cooking healthy meals. Thanks again South Beach Diet!
bainstorm (8849559)

Not only has the weight loss gone GREAT, but I went to the doctor for my annual checkup and, wow, did I get great news there too! I have a history of high cholesterol, but I found that my total cholesterol dropped 44 points! I think the South Beach Diet is a blessing, and it has made my life so much better. I will never go back to the "old" way!
nickel6 (14147434)

This eating plan has just been miraculous. It's been the most important thing I've done for myself in many years. I plan to stay on Phase 2, as I really like the food and am getting my fill.
Snowlioness (24119297)

I had my cholesterol checked in December and just had a recheck in late February. I took NO medication whatsoever, so my doctor was shocked by the results. My overall cholesterol dropped 67 points and the numbers for my HDL ["good" cholesterol], LDL ["bad" cholesterol], and triglycerides all improved. I am now at considerably lower risk, and I feel confident that I'll be able to keep the numbers in line.
BusyInBellingham (25310539)

[ami]

Condiments: Which to Enjoy, Which to Avoid

Condiments can add flavor and excitement to food, but be sure you dress your food for success! This means choosing condiments with no added sugars or unhealthy trans fats. Ketchup, for example, is loaded with sugar, as are some salsas and steak sauces. Always read labels carefully, and select only those products made with good fats, like extra-virgin olive oil or canola oil, and no added sugars. Consider this list of condiments to enjoy and avoid:

Enjoy:
Mustard
Horseradish
Hot sauce
Pesto
Vinegars
Soy sauce
Worcestershire sauce (limit yourself to only 1 tablespoon of Worcestershire sauce, since it's made with molasses)
Sour cream (light and reduced-fat versions)
Cream cheese (reduced-fat or light)
Trans-fat-free margarine
Sugar-free jams and jellies
Sugar-free syrups
Enjoy the following condiments, but be sure to choose products made without added sugars. Check labels carefully!
Spaghetti sauce
Salsa
Steak sauce
Mayonnaise (choose a regular full-fat or low-fat variety)

Avoid:
Barbecue sauce
Ketchup (look for varieties made with no added sugars)
Cocktail sauce (look for varieties made with no added sugars)
Teriyaki sauce
Honey mustard
Regular jellies and jams
Maple syrup

[ami]

Dress It Up

Store-bought salad dressings make it easy to enjoy your greens. They can also make a great marinade. The key to finding a South Beach Diet-friendly dressing is to understand how to read a food label and identifying the right fats and right amount of added sugar.

Look for dressings with less than 3 grams of sugar per 2-tablespoon serving. You'll find this information listed on the Nutrition Facts Panel under the heading "Total Carbohydrate."

When it comes to fat, look for commercial dressings made with heart-healthy monounsaturated fats like extra-virgin olive oil and canola oil. Other vegetable oils are also South-Beach approved, but they don't carry the same health benefits. Be careful of dressings touted as "low-fat" or "nonfat," since manufacturers often add extra sugar to improve the flavor. It's also important to avoid dressings made with trans fats, since these fats probably pose a greater risk for heart disease than saturated fats. You can identify trans fats on the Nutrition Facts Panel under the heading "Total Fat."

Fortunately, there are many commercial dressings on the market that meet these guidelines, but if you're unsure of the dressings you're served in a restaurant or at someone's home, a drizzle of extra-virgin olive oil and vinegar is always a safe — and delicious — substitute.

[ami]

Featured Spring Food: Avocado

The creamy flesh of an avocado — which is botanically a fruit — gives it an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folic acid, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.

Buying: There are 24 varieties of avocados. The two most commonly found in supermarkets are the Hass (pebbly black skin) and Fuerte (green skin) varieties, both grown in California and Florida. California avocados peak in spring and summer and are typically richer tasting than those from Florida. When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole, since avocados take a few days to ripen. (See tips to speed ripening below.)

Storing: You can ripen hard avocados at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will help speed the process even more, as both fruits emit a ripening gas. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.

You can store ripe fruit in the refrigerator for up to three days. If your avocados are already cut, be sure to wrap them tightly in plastic wrap to avoid contact with air. Exposure to air will cause the vibrant green flesh to turn brown. Though this discoloration is less attractive, it doesn't affect the nutritional value or flavor of the avocado.

Preparing: Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados in dips like guacamole.

To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a heavy knife blade, tap the tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to slice up small pieces inside the skin and scoop them out with a spoon. Mushy flesh should always be scooped. To prevent the flesh from darkening after contact with air, rub with lemon juice or add lemon juice to your guacamole.

[ami]

Supercharge Your Weight Loss!

Five years after The South Beach Diet was first published comes The South Beach Diet Supercharged, already a New York Times bestseller. In this "supercharged" edition of the South Beach Diet, Dr. Arthur Agatston, preventive cardiologist and founder of the original breakthrough healthy eating plan, introduces a scientifically proven, metabolism-revving fitness program that shows you how to work out smarter, not longer. The payoff is huge: Once you incorporate efficient, 20-minute workouts into your daily routine, you will speed fat and calorie burn — even at rest — become more fit and toned, and best of all, you'll eliminate those frustrating weight loss plateaus for good!

In addition to the cutting-edge South Beach Diet Supercharged Fitness Program, Supercharged is chock-full of the most up-to-date research on how choosing certain nutrient-rich foods and exercising regularly can help keep you healthy and fit for life. Plus, the popular Foods to Enjoy lists have been expanded to include 100 new foods!

Here's a sneak peek at what else is included:
An updated dining out section that offers dieters hundreds of healthy choices when eating out at restaurants, and ways to avoid diet-busters lurking on menus

Supercharged inspiration from real-life dieters who've succeeded in getting the weight off — some for five years!

Dr. Agatston answers the most commonly asked questions about each Phase to help dieters like you overcome mini-roadblocks to success.