Daily Dish from the "official" SBD site

[ami]

Fat: Friend or Foe?
Because fat is the most concentrated source of energy (i.e., calories) you can get from food, it's often vilified by popular weight-loss plans. Not all fat, however, deserves its bad reputation. Actually, good fats — like extra-virgin olive oil and canola oil — are an essential part of a healthy diet.

Did you know that fat plays a role in making vitamin D (which is actually a hormone) and other hormones, cushions your vital organs and bones, keeps your cells healthy, and aids in the absorption of vitamins A, E, and K? Good fats have other health benefits, too. Nuts and seeds, which are rich in healthy oils, can help reduce LDL (the "bad") cholesterol levels, while oily fish that contain omega-3 fatty acids can help lower high triglyceride levels (levels of fats that circulate in the blood), making the blood less sticky and thus less likely to clot and cause a heart attack or stroke.

The South Beach Diet encourages you to enjoy the good fats. Not only are they considered essential fats, meaning you must consume them in your diet to maintain good health, but they add flavor and texture to foods and help you feel satisfied. Certain fats, the so-called bad fats, should be avoided, since they contribute to heart disease and stroke. Here's a breakdown:

Good fats:

Unsaturated fat (mono- and poly-) exists in liquid form at room temperature. These are the good fats that are allowed on all Phases of the South Beach Diet. Unlike saturated and trans fats, unsaturated fats can lower your risk of heart disease and stroke. Monounsaturated fats include extra-virgin olive oil and canola oil. Polyunsaturated fats include the omega-3s found in fish oil.

Bad fats:

Saturated fat exists in solid form at room temperature. It's found in animal products and some tropical vegetable oils, like palm kernel oil. Eating too much saturated fat can lead to high LDL ("bad") cholesterol, which can ultimately contribute to heart disease.

Trans fats are created when an unsaturated fat (like vegetable oil) is chemically altered so that it stays solid at room temperature. Consuming trans fats can lead to clogged arteries. Trans fats are found in processed foods like chips, baked goods, and fast foods. You'll see the words "hydrogenated" or "partially hydrogenated" on the ingredient label if trans fats are present. The amount of trans fats is also listed on the Nutrition Facts panel.

Note: Children under the age of two should not be on a fat-restricted diet, since fat is important for proper brain development.

[ami]

Eat Great and Lose Weight on the South Beach Diet

South Beach Diet Online members are raving about our customized meal plans full of tasty recipes — including desserts — and are left feeling truly satisfied and inspired to live a healthier lifestyle. Reaching and maintaining your ideal weight and achieving true health has never tasted so good!

Yesterday was Day 1 for me, and so far so good! I did not feel tired or sluggish at all. Plus, the dinner recipe I tried tasted wonderful, and I enjoyed my dessert. I feel great, and I am looking forward to the end result.
lindar (24840801)

It's Day 3, and I've had a healthy breakfast for three mornings in a row, which is new for me. I actually feel like I am eating more now — but the right foods for a change.
Krayzieshorty (26399666)

I am on Phase 1 with nearly a full week under my belt. Amazingly, my carb cravings are just about gone! This plan is definitely doable. If you don't like a particular food, don't eat it — stick with what you like as long as it's in the guidelines. Your body will thank you for it!
poggi (26613275)

Wow, I knew I was happy on the South Beach Diet, and I am feeling so much better since I started at the end of January '08. Reading about the success of others shows me it can be done, and that "on the Beach" is where to do it!
Ges (24911606)

[ami]

Stop Scale Obsession

Do you weigh yourself every day? Do you worry about even the slightest change in your weight? If you answered yes to either of these questions, you may be obsessing over the scale — and if you're trying to maintain healthy habits, this behavior can actually be counterproductive.

The truth is, your weight may change from day to day for many reasons. Fluid retention, hormonal fluctuations, constipation, and even the food you eat right before stepping on 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, weigh yourself only once each week and on 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 bathroom scale doesn't show big changes.

[ami]

Omega-3 Refresher

As you may already know if you're following the South Beach Diet, Dr. Agatston frequently stresses the importance of getting enough omega-3 fatty acids in your diet. That's because omega-3s offer important health benefits.

Omega-3s are essential fatty acids that must be obtained through diet or supplements. The human body does not possess the ability to make them. There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are extremely effective at reducing inflammation and preventing the formation of blood clots, thus reducing the risk of stroke and heart disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to lower the "bad" LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack.

The best and most natural way to increase your intake of omega-3s is to eat more fish (at least two servings per week) and leafy greens, and to add ground flaxseed and canola oil to your diet. Dr. Agatston also believes that, in addition to the above, all adults should take a fish-oil supplement daily. He recommends one to two grams of EPA plus DHA per day. People with high triglycerides may need more — at least four grams daily.

Be advised that people with certain medical conditions, such as those taking anticoagulants, those with bleeding disorders, or those with uncontrolled hypertension, should consult with their physician before taking fish-oil supplements. Also note that certain fish, including swordfish, king mackerel, and tilefish, contain high levels of mercury. Women who are pregnant or may become pregnant, nursing mothers, and children should avoid fish high in mercury.

[ami]

Supercharge Your Metabolism and Lose Weight Even Faster!

In the just-published South Beach Diet Supercharged, already a New York Times bestseller, Dr. Arthur Agatston, preventive cardiologist and creator of the original healthy eating plan, introduces a science-based fitness program that works in harmony with the South Beach Diet's three Phases. Phase 1 helps you get started. Phase 2 pumps up the volume for faster weight loss, while Phase 3 keeps you on track and healthy for life. Developed with exercise physiologist Joseph Signorile, Ph.D., the workouts combine cardio interval training and core functional exercises and are designed to rev metabolism, speed fat and calorie burn, and help conquer weight-loss plateaus. Best of all, you'll get great results in just 20 minutes a day (and there's no expensive equipment)!

The South Beach Diet Supercharged is based on the proven principles of the original South Beach Diet, but now offers even more ways to improve the way America lives including: expanded Foods to Enjoy lists featuring 100 new supercharged foods, 40 additional nutrient-rich recipes to try, and a Dining Out section that offers invaluable tips on how to make healthy choices at restaurants. Choosing the right foods and learning how to exercise smarter — not longer — inevitably leads to improved heart and lung function, normalized blood sugar, corrected bad blood fats, and a decrease in belly fat. Supercharged provides a jump-started weight-loss program that will help you build a lifestyle that results in permanent health and weight loss. Why not get started today!

You can enjoy the benefits of the South Beach Diet Fitness Club right now. Simply join SouthBeachDiet.com and take advantage of our Fitness Club offer.

Here's more on what Supercharged has to offer:

Supercharged Q&A section where Dr. Agatston answers the most commonly asked questions regarding each Phase
Success stories and tips from real-life dieters who've lost weight and kept it off
Information addressing some of the biggest concerns of dieters, childhood obesity, boomeritis, and the medical benefits of weight control.

[ami]

The Power of Potassium

Most people aren't aware of the power of potassium, but it's a mineral you should get to know. Potassium plays a role in fluid regulation, muscle contraction, and mineral balance, but its best-known role is in blood-pressure regulation, a function that earned it a health claim by the U.S. Food & Drug Administration. The claim refers only to foods that contain 350 mg or more of potassium and states that "diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."

While potassium is easy to come by in foods, many Americans don't get enough of it, according to the Institute of Medicine. If you're following the guidelines set forth by the South Beach Diet, chances are, you're already consuming many potassium-rich foods. Just in case, here's a list of some good sources of potassium:

Phase 1
Artichokes
Asparagus
Avocado
Bamboo shoots
Beans (black, kidney, lentil, lima, soy)
Broccoli
Brussels sprouts
Cauliflower
Celery
Cod
Halibut
Kale
Low-fat or nonfat plain yogurt
Mushrooms
Okra
Pinto beans
Soy beans
Spinach
Tomato juice
Tomatoes
Turnip greens
Vegetable juice
White beans


Phase 2
Bananas
Cantaloupe
Dried apricots
Grapefruit
Kiwifruit
Oranges
Strawberries
Sweet potatoes


One word of caution: If you have kidney problems, consult your physician before increasing your potassium consumption.

[ami]

Green Thumb, Great Body!

Dr. Agatston encourages everyone to incorporate fitness into their daily lives. While beginning an exercise program may seem daunting, it's actually easy when you consider that even a simple household task such as gardening can give you a daily dose of physical activity.

Mowing, raking, digging, and trimming can require significant physical exertion that will keep you fit and trim from spring through fall. Here are a few ways to maximize your gardening workout:

Mow by hand. A riding lawn mower may be fast and efficient, but a push mower gives your heart and muscles a workout.
Do your own digging. Digging is considered strenuous physical activity. Enhance your workout — and your landscaping — by planting shrubs, which require a hole twice their diameter to allow for their roots to grow.
Alternate activities. Jumping between weeding, digging, and planting allows you to work different muscles while mixing activities of varying intensity.
Don't use your back. Gardening can cause injury when done incorrectly. To avoid injury, make sure all of your movement stems from your core — the muscles of your midsection — instead of your back. Check out the South Beach Diet Fitness Club for some smart core moves. The first week's on us!

Because gardening is truly a workout, use the same commonsense guidelines you apply to any workout, and do not push yourself to the point of pain.

[ami]

Wild About Walnuts

High in protein and "good" monounsaturated fat, walnuts add a satisfying crunch to meals and snacks. Fans of walnuts likely enjoy their rich flavor, but did you know that walnuts also offer valuable health benefits? Walnuts are rich in vitamins, minerals, and antioxidants. Plus, unlike other nuts, they also contain a healthy dose of an omega-3 fatty acid known as alpha-linolenic acid (ALA). ALA has been shown to lower "bad" LDL cholesterol and may also lower the risk of heart attack. Best of all, walnuts are fine for every Phase of the South Beach Diet.

Types: While there are three varieties of walnuts, you're most likely to find English walnuts — the most common type — in your supermarket. Black walnuts are less common but can be found in specialty stores, while butternut, or white walnuts, are very hard to find in the marketplace.

Storage: Walnuts are perishable and will spoil over time — particularly if they're exposed to heat, humidity, and light. To prevent nuts from spoiling, keep them in a cool, dry place. Walnuts left in their shells will stay fresh for about six months. Eat shelled nuts within four months. If you want to keep your nuts for a longer period of time, store them in the freezer for up to one year.

How to enjoy them: Chopped walnuts make a great addition to salads, dips, and whole-grain breads. Whole walnuts are a satisfying and tasty snack. Enjoy walnuts on all Phases of the South Beach Diet. You can eat 15 of them daily — eating more may undermine weight-loss efforts.

[ami]

Magnesium's Role in Your Diet

You've probably heard a lot about calcium, sodium, and potassium — but what, if anything, do you know about magnesium and its part in a balanced diet? Magnesium is a mineral necessary for more than 300 biochemical reactions in the body. It is used by every cell and is important for maintaining heart rhythm, nerve function, metabolism, and bone strength.

According to the National Institutes of Health, surveys indicate that many Americans don't consume enough magnesium — despite the fact that this important mineral is plentiful in many whole foods (like milk, nuts, fish, and whole-grain breads). Insufficient magnesium intake is linked to cardiovascular disease and diabetes. Get a list of good sources of magnesium.

The South Beach Diet emphasizes a balanced meal plan consisting of nutrient-dense whole foods, which are generally good sources of magnesium. On the other hand, magnesium is notably absent in refined flour — yet another reason to avoid processed foods.

Here are a few good sources of magnesium. Unless noted, these foods can be enjoyed on all Phases of the South Beach Diet.

Avocado
Almonds
Cashews
Halibut
Hummus
Lentils
Nonfat, plain yogurt
Pumpkin seeds
Spinach
Soybeans
Peanuts
Wheat germ (Phase 2)
Whole-grain breads (Phase2)

One final note: It's unnecessary to supplement your diet with magnesium unless you have a specific health problem that results in a significant loss of magnesium. Deficiency-causing illnesses include untreated diabetes, alcoholism, severe diarrhea, and chronic or severe vomiting. See your doctor if you have a deficiency-causing illness and are concerned about your magnesium intake.

[ami]

Grilling 101

May marks the beginning of longer days, warmer weather, and grilled food! This is the perfect time to enjoy your South Beach Diet lifestyle since nothing beats the taste of grilled lean steak, catch of the day, or fresh veggies from your garden or market. Here are nine basics that every grill master needs to know:


1. If you're using a charcoal grill, light the coals 30 minutes prior to cooking. Coals need time to settle. The coals are ready when you can hold your hand over the fire for two to three seconds (very hot) or three to four seconds (medium hot).
2. Light the coals using a chimney — a tall, cylindrical device in which you stack the charcoal. A chimney ensures an easy and even burn without the use of taste-altering lighter fluids.

3. When cooking skewered meat or vegetables, cut your food into equal-sized pieces to allow for even cooking. It's also helpful to make sure that the pieces are too big to fall through the cracks in the grill.

4. If you choose to marinate your meat, do so for at least three hours prior to cooking. Marinating tenderizes the meat and reduces cooking time.

5. Brush sauces onto the food only during the last 20 minutes of grilling. Applying sauces earlier can lead to overbrowning or burning.

6. Don't put cooked meat on the same plate used to carry raw meat. This can cause bacterial contamination. The same rule applies to cooking utensils — use one set of tongs to pick up raw meat and a separate set of tongs to pick up cooked meat.

7. Clean your grill while it's still warm, using a stiff wire brush. The food you brush away will burn up in the coals.

8. Never add lighter fluid to a burning fire. The fuel can ignite as it pours and cause serious burns.

9. Avoid a potentially hazardous situation by keeping your grill away from buildings and trees when cooking.

For 150 recipes that capture the casual, sunny essence of South Florida and the South Beach Diet lifestyle, order your copy of The South Beach Diet® Taste of Summer Cookbook today!

[ami]

Top 5 Grilling Tools

Grilling is a great way to celebrate the warm weather and enhance the flavor of the South Beach Diet staples, including lean meat, skinless chicken breasts, fish, veggies, and even fruits. If you're already a grill master — or just aspiring to become one — you'll still benefit from using the right grill utensils. Get more information on the top five grilling tools. Make sure you have the following equipment before you light the coals:

1. Tongs: A pair of extra-long tongs are essential for picking up and turning pieces of meat and vegetables. Metal tongs won't burn and will keep your hands at a safe distance from the heat. (Note: To avoid a potentially harmful food-borne illness, always use separate tongs for raw and cooked foods.)

2. Metal spatula: This tool is especially helpful when flipping large, lean steaks or delicate pieces of fish. Unlike tongs, a spatula will keep your food intact.

3. Brush: Use this tool to baste meats and veggies with sauces and marinades. Since your brush often comes in contact with raw meat, make sure you clean it well with soap and hot water before you baste veggies or cooked foods. Better yet, use a separate, dedicated brush to baste raw foods (and, of course, clean after each use) and another for cooked foods.

4. Two-prong fork: Like the tongs, a fork is good for turning large pieces of lean meat. It also comes in handy when small pieces of food fall through the grill cracks!

5. Thermometer: Whether you're in the kitchen or in the backyard, this important tool will tell you when your meat is cooked to perfection.

Put your grill tools and grill to good use with 150 recipes that capture the casual, sunny essence of South Florida and the South Beach Diet lifestyle. Order your copy of The South Beach Diet Taste of Summer Cookbook today!

[RedRox]

Don't normally respond to these, but you really shouldn't pierce meats with a fork when grilling. You just allow the juices to escape and if there is any fat in them, you encourage more flare ups as well. Use some kind of tongs or spatula instead.

I'd add a grill wok to the list of essential tools/accessories for SB cooking. You can grill a lot of vegetables in a grill wok and they taste really good that way! The only veggies that have not worked too well are green beans and asparagus, because they tend to try to escape right through the little round holes!

[ami]

All About Olive Oil

By now you've probably heard about the cardiovascular benefits of olive oil, which scientists attribute to its monounsaturated fatty acids. "Good oils are not just neutral alternatives to unhealthy saturated and trans fats," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet. "They're actually good for you," he adds. However, when you go to the store to buy a bottle of olive oil, you may be bombarded with a variety of types and colors. Below is an explanation of some of the typical varieties you might find — and a reminder about which type to choose.

Olive oils do not differ in the types or amount of fats they contain — all are pressed from tree-ripened olives. The differences lie mainly in the taste, aroma, and concentration of nutrients. Here's the breakdown:

Extra-virgin olive oil: This is the oil we recommend. It comes from the first pressing of the olives, so it's the least refined and therefore has the highest level of antioxidants. It's also the highest quality and most flavorful olive oil, with the lowest acid content.

Virgin olive oil: This comes from the second pressing of the olives and has an acidity of between one and three percent.

Light and extra-light olive oil: This is simply a designation used by companies to market a less flavorful, more acidic type of oil. The term "light" means lighter in color and fragrance, not less fat or calories. These oils are generally between 90 and 95 percent refined olive oil and 5 to 10 percent virgin olive oil. They have had their color, taste, and fragrance removed by the refining process (using a chemical, usually hexane, and steam). This process also destroys the phytochemicals and antioxidants in the oil.

"Adding good fats, like extra-virgin olive oil, to your diet is a smart move," says Dr. Agatston. Other good fats are found in canola oil, fish oil, and the healthy oils in avocados and nuts.

[ami]

Summer Fruit: Cantaloupe

Cantaloupes reach their peak ripeness between June and August. These melons, related to summer squash, resemble pumpkin and butternut squash in their high potassium, beta-carotene, and vitamin C content. This sweet, delicious, and nutrient-dense melon is a great choice for a fruit starting in Phase 2 of the South Beach Diet.

Buying
Cantaloupes are picked when ripe and stop ripening once they leave the vine. This makes it essential to choose a melon that was picked at just the right time. How can you tell if a cantaloupe is ready to eat? The color should be slightly golden under the mesh-like rind (avoid fruit with a dull green appearance); the rind should cover the whole fruit (no flesh should be exposed). The stem end should have a slight indentation, and the other end should yield to gentle pressure and emit a fruity fragrance. A ripe melon will not be flattened or lopsided, but it's natural to see some bleaching on the side where it was lying on the ground.

Storing
Though cantaloupes don't require further ripening, you can improve the taste by storing them at room temperature for a couple of days. The fruit won't become sweeter, but it will become softer and juicier. Cantaloupes should be refrigerated once cut, and it's best to eat them within two days. Store cut pieces in an airtight plastic bag or container.

Preparing
Cantaloupe is a snap to prepare — simply wash the rind with cold water, cut it open, and scoop out the seeds and strings. Then you can eat the flesh with a spoon, cut it into wedges, or scoop it out with a melon baller. Cantaloupe can be consumed as is or tossed into a refreshing fruit salad.

[ami]

Get Out of Town!

Up, up, and away! Experts estimate Americans will take 330 million leisure trips between June and September (even with those soaring gas prices!) If you've adopted the South Beach Diet lifestyle, consider planning ahead so you can maintain your healthy habits while vacationing.

Pack a snack.
People following the South Beach Diet should eat healthy snacks at regular intervals to preempt hunger and cravings and to avoid overeating at mealtimes. "I always pack a bag of nuts and bring fresh fruit that doesn't need refrigeration — like apples or oranges — for extra long trips," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet.

Plan ahead.
Advance planning is one way to avoid the unhealthy pitfalls of long drives. "When I took a road trip to South Dakota from Illinois, I stacked a cooler full of South Beach Diet-friendly foods, and I modified restaurant food to fit the plan," says South Beach Diet Online member ChesireCat.

Select healthy fast food.
Sometimes you can't avoid fast food — just make sure you choose wisely. Salads are usually your best bet at most fast-food places (be sure to request a vinaigrette dressing). Look for grilled chicken sandwiches and even fresh fruit and plain or artificially sweetened yogurt, which many places now offer. Remember to pass on the bun if it's not whole grain and forgo the ketchup too. Mustard and regular or low-fat mayonnaise are fine.

Move those muscles!
Riding in the car for hours can cause deep-vein thrombosis (excessive blood clotting in the veins and arteries), says Dr. Agatston. To prevent this, as well as overall stiffness, take a break several times a day during your drive. This tactic worked for South Beach Diet Online member Carleen, who writes: "The long hours in the car made my muscles ache. So every few hours, we made sure to hit a rest stop and walk around for a few minutes. That helped a lot!"