Daily Dish from the "official" SBD site

[ami]

Stocking the South Beach Diet Kitchen

Swimsuit season is finally here, so it's a fitting time to begin the weight-healthy South Beach Diet program. It's doctor-designed to help you boost your health while moving toward a healthy weight. The first step is to stock your kitchen with the essentials — some of these delicious foods you may already have on hand. If these foods aren't in your house already, it's time to head to the store and stock up! Here are the basics you'll need:
Eggs (or egg substitute if your doctor has recommended you reduce your egg consumption)
Fat-free or part-skim ricotta cheese
Tomato or vegetable juice cocktail
Low-fat or nonfat plain yogurt
Lean deli meats, chicken or turkey breasts, fish, shellfish, or soy-based meat substitutes without breading that contain six grams of fat or less per three-ounce serving
No-sugar-added fudge pops and sugar-free gelatin
Extra-virgin olive oil
Nuts (without any added sugars)
Salad greens and other veggies, like cucumbers, celery, broccoli, and artichokes (skip the carrots, corn, and other starchy veggies until you enter Phase 2)
Salad dressing that contains three grams of sugar or less per two-tablespoon serving
Reduced-fat cheese sticks that contain six grams of fat or less per ounce.
Splenda®
Trans fat-free margarine
Condiments without added sugars, such as salsa, lemon juice, hot sauce, and extracts
Beans (canned beans are really convenient!)
Having a steady supply of these foods will help you create many delicious Phase 1 meals and snacks. Best of luck on the Beach!

[ami]

Living "on the Beach" and Loving It!

People following the South Beach Diet manage to shed those extra pounds while enjoying delicious meals and desserts, and they are genuinely thrilled with the results. Not only do they look great, they feel great, too! Best of all, they relinquish the dieting mentality and embark on a lifelong journey to better health. Take a look at some of their inspiring comments.

I just didn't think I could lose weight being over 60 years old, but this has been the most wonderful diet for me. I started back at the end of January and have lost 12 lbs. I thought getting old meant gaining weight and just being a plump grandmama. I don't have to be. I feel healthy, my legs and knees don't hurt, it is great. I even went bike riding with my granddaughter. It is a slow process, but the weight is staying off and I am learning to eat healthy.
AgileA (25493013)

Today was my one-week point in Phase 1. So far so good!! I'm feeling great, loving all of the extra veggies this is getting me to eat. Good for my family too.
gatorgirl (25196962)

So, I've been plugging away for the past three weeks and finally someone noticed. My boss asked if I had lost weight and went on to say that I looked "trim." How awesome is that! It was a HUGE boost!
little lou (17868117)

I like South Beach Diet because it makes sense with all the other health advice that I have seen from reputable researchers. Plus, my husband has a strong family history of type 2 diabetes, so all the SB stuff fits right into the pre-diabetic diet that his doctor wants him to follow.
MomChemist (27468169)

[ami]

Healthy Gifts for Dad
***We will do the last idea here this weekend***

Tired of shopping for ties and tools on Father's Day? This year, show Dad you care by choosing a gift that encourages a healthy lifestyle. Here are three Father's Day gift ideas that Dad is sure to appreciate.


A week pass to the local gym. Get Dad hooked on physical fitness. A week of feeling good and improving energy levels could persuade him to exercise year-round.

Golf or tennis lessons. Does Dad need a little help with his swing? A few sessions with a pro might give him the encouragement and confidence to take up a new sport or just improve his game.

A home-cooked meal. Try cooking Dad a delicious, nutrient-dense meal he won't forget. Maybe he'll be surprised to learn that healthy foods can be tasty and satisfying. SouthBeachDiet.com has over 1,000 delicious recipes to choose from. Or let Dad channel his inner chef by giving him a copy of The South Beach Diet Taste of Summer Cookbook, which includes 150 sensational recipes, grilling tips, outdoor-exercise advice, and more — everything Dad needs to maintain a healthy lifestyle.

[ami]

Checking Up on Men's Health

This week is National Men's Health Week, so it's a fitting time to encourage the men in your life to see their doctors. A health checkup can be a daunting prospect for any man, but the truth is, doctor visits and medical tests can lead to lifesaving treatments when diseases are caught in their early and most treatable stages. More good news: If your loved ones are following the South Beach Diet lifestyle, they've already taken an important step toward a journey of lifelong health. So, why not have them take the extra precaution of checking in with their doctors? Here is a list of some screenings recommended for the men in your life by the U.S. Preventive Services Task Force, a panel of experts that makes recommendations based on scientific evidence.


Cholesterol checks. Men should have this simple blood test done every five years beginning at age 35. Smokers, people with diabetes, and those with a history of heart disease should get their cholesterol checked more frequently, starting at age 20.


Blood-pressure checks. This should be done at least every two years.


Diabetes screening. While the U.S. Preventive Services Task Force does not recommend routine diabetes screenings, they do advise diabetes testing for people with high cholesterol and/or high blood pressure. Have your loved ones check with their physicians to see whether diabetes screening makes sense for them.


Also consider prostate-cancer screening. At this time, the U.S. Preventive Services Task Force does not recommend routine prostate-cancer screenings. But men can discuss the possibility of prostate-cancer screenings with their physician, who can help determine whether testing is appropriate for them.

Men should check with their doctor about additional recommended screenings, particularly if they may be at high risk or have a family history of illness or disease.

[Magna]

For a second there, I thought these were more Father's Day gift suggestions!

[ami]

Seasonal Produce: Raspberries

Like blueberries, raspberries are a small fruit with big benefits! These tiny nutritional powerhouses are rich in fiber and a variety of antioxidants. Enjoy raspberries starting in Phase 2 of the South Beach Diet.

Buying
Most American raspberries come from California between the months of June and October. After that, raspberries are harder to find and much more expensive. Raspberries, like many other berries, must be eaten within a day or two of purchase. Because they are often packaged in boxes that conceal decay, it's important to carefully examine the raspberries before you buy. Take a peek at the berries you can see and make sure they are not damaged, spoiled, or moist. Look for stains or leaking on the box — this is an indication that the fruit inside is beginning to spoil. Raspberries should be plump and firm; not withered or crushed.

Storing
Once you get the berries home, the first thing you should do is remove them from the box. Inspect all the berries and discard those that are spoiled or crushed. Overripe berries should be eaten on the spot. The remaining berries should be dried with a paper towel (don't wash them yet!), spread in a clean container, and covered with paper towels and plastic wrap. Raspberries can be stored at room temperature or in the refrigerator for one to two days. When you're ready to eat them, gently rinse raspberries under a light spray of cold water (running water could damage this delicate fruit). Raspberries can also be frozen and kept in the freezer for ten months to a year. The beauty of freezing is that the berries will not need defrosting before cooking or smoothie-making.

Preparing
Rinse raspberries and gently pat dry before eating. Raspberries can be served plain or sprinkled with a little sugar substitute. Put them on top of whole-grain cereal or steel-cut oatmeal, plain or artificially sweetened low-fat or nonfat yogurt, or even use them to garnish salads. Frozen berries can be used to make sauces or smoothies.

[ami]

Breakfast on the Go

Running late for work? Trying to get the kids off to school? Does this scenario sound familiar? Too often, the pace of everyday life leaves us with little time to cook and prepare healthy meals — especially breakfast. Often, it seems easier to grab a bagel or doughnut on the way to the office or even skip breakfast altogether. But both of these practices can sabotage your healthy lifestyle. Eating refined carbs may cause cravings to return, and skipping breakfast may encourage you to overeat throughout the day. Fortunately, there are a number of delicious South Beach Diet-approved breakfast options that are perfect for eating on the go. Here, some Phase-specific choices:

Phase 1:


Precooked deviled or hard-boiled eggs (hard-boiled eggs will stay fresh in the fridge for up to a week)
Celery sticks with natural, no-added-sugar peanut butter
Single-serve nonfat or 1 percent cottage-cheese cups
Precooked turkey bacon
Individual reduced-fat cheese slices or cheese sticks (6 grams of fat or less)
Sliced turkey or other low-fat meats
Tomato or vegetable juice cocktail in single-serving cans
Fat-free or low-fat plain yogurt

Phases 2 and 3 — all of the above, plus:


Fat-free or low-fat artificially sweetened, flavored yogurt (limit to six ounces daily and make sure to avoid yogurts with added sugars)
Whole-wheat sliced bread or whole-wheat English muffin topped with low-fat cheese or part-skim ricotta cheese
Fresh berries or other seasonal fruit
Whole-wheat tortilla (wrap ingredients like melted low-fat cheese, scrambled eggs, and diced veggies)

[Sunset57]

Ami:
I just wanted to say may thanks for all the info you've put in this one area! I'm starting the SBD tomorrow and have read so much in here my eyes are crossed!
Again...Thank you, Thank you!!

[ami]

Mix Up Your Meals

Are you stuck in a food rut? If you eat the same foods day after day, meal after meal, the answer is yes! While this eating pattern may not be destructive to long-term health and weight loss, varying your meals does have some advantages.

According to Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet, "Your chances of achieving long-term success with the program will be greatly improved by varying your daily menus.

"Mixing up the types of foods you eat can stave off meal boredom — and meal boredom may cause you to overeat, thus impeding weight-loss efforts," he explains. In addition, eating a variety of foods helps ensure that you're getting adequate amounts of essential vitamins and minerals that can keep you healthy.

All you need to mix up your meals is the right set of tools — online tools, that is! SouthBeachDiet.com allows you to select — and vary — your daily meals. Just choose your meals, print out the menus (with recipes!) and your shopping list, and head to the store. It's that easy! So log on, get creative, and start trying new recipes and meals today. Not a member? Sign up today to take advantage of SouthBeachDiet.com's great features, including a database of more than 1,000 recipes as well as online support and advice from our team of dietitians.

[ami]

Tim Russert's Death Raises Questions About Heart Attack Risk

According to the June 14, 2008 edition of The New York Times, political journalist Tim Russert died suddenly of a "coronary thrombosis" (heart attack) and an autopsy revealed significant coronary artery disease. In response to Russert's passing, news anchors have been asking physicians about how a person who recently passed an exercise stress test could die so suddenly. Dr. Arthur Agatston, preventive cardiologist and creator of the South Beach Diet, addresses this situation in his bestselling book, The South Beach Heart Health Revolution, in the chapter entitled: "Why 'Perfectly Healthy' People Get Heart Attacks."

The primary message of The South Beach Heart Health Revolution is that the great majority of heart attacks are preventable. However, many patients destined for heart problems don't get the benefit of our most accurate tests to diagnose and treat heart disease in its earliest stages. As a result, many seemingly healthy people are "suddenly" getting heart attacks because their arteries are not perfectly healthy and they don't know it.

A normal stress test does not mean that there aren't any potentially lethal soft plaques growing inside the lining of your coronary arteries that could rupture and cause a heart attack at any time. All it means is that the bloodflow to your heart was fine on the day you took the test. Unfortunately, that doesn't mean that the bloodflow will still be fine tomorrow. There are other noninvasive tests that are much better at identifying diseased arteries, making it easier to predict the likelihood of a future heart attack.

The only screening test that can identify coronary disease before a heart attack in an asymptomatic individual is the heart scan with calcium scoring. When you have a heart scan, you are given an overall number called the Calcium Score, or Agatston Score, which represents the total amount of hard, calcified plaque in your coronary arteries. This test is named for Dr. Arthur Agatston, who, with his colleague Dr. Warren Janowitz, was the author of the first paper describing the heart scan and coronary calcium. The Calcium Score is the single best predictor of who is destined for a heart attack.

When coronary disease is present, treatment must be comprehensive and include advanced blood testing in addition to monitoring of the conventional risk factors. A recent study from the Archives of Internal Medicine tested the SHAPE (Society for Heart Attack Prevention and Eradication) Task Force approach and found that doing a heart scan picks up many individuals thought to be at low risk for heart attacks who are actually at high risk. These individuals are therefore candidates for more aggressive heart prevention strategies. (Dr. Agatston, long a proponent of preventive medicine, is a member of this task force.)

Tim Russert's tragic death presents an opportunity to educate the public and save lives in the future.

[ami]

Send Confidence Soaring on the South Beach Diet

People following the South Beach Diet are not only improving their health and shedding unwanted pounds, they are also gaining energy and confidence — and that leaves them feeling like a million bucks! Check out what some of them have to say:

Today I felt so much skinnier… My shorts were bigger on me, and I just felt so much better! I've lost some weight, but more importantly, I think I have become stronger, and that feels fantastic!
Skinny in Pink! (26518320)

I've tried lots of other diets but was always discouraged by all the carb counting. The South Beach Diet is downright easy — I can eat the foods I like from the list and not worry about eating foods I don't like. I feel better and have more energy already! I'm happy as can be.
Carol (26787257)

Well, one month down, and I can't be happier. Everything just seems to be falling into place. My goal is to lose over 100 pounds, and I have successfully lost 16 pounds so far!
ucgirl19 (26101485)

[ami]

Go Fish for Your Health!

As South Beach Diet followers already know, fish — particularly oily fish, like salmon and lake trout — is rich in heart-healthy omega-3 fatty acids. However, not all fish is created equal: We also regularly caution against eating fish high in mercury (including tilefish, swordfish, and king mackerel). If this seemingly conflicting advice leaves you confused about the benefits and risks of eating fish, read below. Our fish facts will help you sort through the science.

Fatty fish helps fight heart disease. Numerous studies have determined that the two omega-3 fatty acids found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help make the blood less sticky and, thus, less likely to clot and cause heart attacks and strokes. There is also compelling evidence that omega-3s fight the inflammation process, which is important since inflammation is thought to be involved in many diseases, including heart disease, diabetes, and arthritis. Dr. Agatston recommends adding fish to your weekly menu — just two servings a week will provide the benefits. (Check with your doctor to see if you should also be taking a fish-oil supplement.) Omega-3s are most concentrated in sardines, salmon, and mackerel.

Wild fish is the way to go. Farm-raised salmon contains the environmental toxins PCBs (polychlorinated biphenyls), which may be associated with an increased risk of cancer. This salmon is contaminated because its food contains PCBs. Salmon store the PCBs in its fat, where it can accumulate, just as it does in humans who eat contaminated fish. The best way to avoid ingesting PCBs is to choose wild salmon whenever possible. Canned and pouched salmon are a convenient source in your supermarket. However, there is a way to reduce the PCBs in farmed salmon: Remove the skin (and the fat beneath the skin) before you cook it, and broil, bake, or grill the fish to allow the fat (again, where PCBs accumulate) to drain off. Of course, this will lower the omega-3 content as well, but you'll still get some of its benefits.

Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury. This industrial pollutant is most concentrated in long-lived, deep-sea species, like shark, swordfish, king mackerel, and tuna. While adults have a higher threshold and are affected only by high levels of mercury (which can cause neurological damage and vision problems), even low levels can impede the development of the nervous system in fetuses, babies, and young children. The best way to avoid mercury exposure is to eat small fish, like cod, sole, halibut, and shellfish that larger fish feed on. It's also advisable to vary your seafood selection — as well as avoid high-mercury species.

[ami]

Get Nutrition-Label Savvy

Do you have a hard time making heads or tails of the nutrition-facts panel on food packages? While it may seem as though the nutrition label is designed to confuse and mystify, with a little education and a handy primer, you can become an instant nutrition-label expert.

Here's a breakdown of some key label items and how they relate to the South Beach Diet, from top to bottom:


Serving Size. Serving sizes are standardized by product type and based on the amount of food a typical person consumes. For example, a can of diet soda will always contain one serving no matter who manufactures it. Many products contain more than one serving size within the package. While the South Beach Diet doesn't require you to count servings for most foods, there are certain exceptions, like nuts. That's why it's helpful to understand serving sizes. Also, if you are experiencing a weight-loss stall, our nutritionists suggest cutting back on certain foods, such as reduced-fat cheeses. Again, this is where serving sizes come into play on the South Beach Diet.


Carbohydrates, Dietary Fiber, and Sugars. If you're following the South Beach Diet, you already know you don't need to count carbs. On the other hand, you do need to be aware of dietary fiber — a listing that appears beneath carbohydrates on the food label. Choose whole-grain breads that contain at least 3 grams of fiber and cold cereals in the 5 grams range or higher. When it comes to sugars (also listed below carbohydrates on the label), this number represents the sum of sugars that occur naturally (like lactose and glucose) plus added sugars. Rather than focusing on this number, take a peek at the ingredient list to check for added sugars — and avoid products made with them.


Fat. This section is always broken down into saturated and trans-fat content. Unsaturated fats may be listed voluntarily, but manufacturers are not required to list them; they are included in the total fat calculations. Avoid products with 20 percent or more of the daily recommended value of saturated fat, as well as those that contain trans fats. You can determine which products contain good fats, like canola and extra-virgin olive oil, by checking for these oils in the ingredient list.


Calories. This is a measure of how much energy you get from a serving of the product. The South Beach Diet does not require you to count calories, so don't dwell on this panel.


Cholesterol and Sodium. While Dr. Agatston does not set specific limits on these two items, your physician may suggest reducing your intake. If this is the case, follow your doctor's recommendations.

Educate yourself and your family about these nutritional guidelines, and you'll be better able to make healthy choices when buying food.

[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 the weather is warm?
— 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 perform only 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 key to being able to enjoy physical activity throughout your life.

Interested in learning some simple core moves? SouthBeachDiet.com offers hundreds of core exercises and more! SouthBeachDiet.com members can enjoy all the benefits of the South Beach Diet Fitness Club right now. Click here to take advantage of all the exciting South Beach Diet offers.

[ami]

Be Encouraged on the South Beach Diet

On the scale, and off, many South Beach Diet Online members are enjoying loads of positive encouragement! Whether in the form of looser jeans, improved health, or affirmation and camaraderie on the Message Boards, our members are feeling the encouragement necessary to keep them motivated from start date to goal weight! See what some of our members have to say:

I am celebrating living the South Beach lifestyle for one year! When I began the South Beach Diet, my goal was to become healthy and to lead a better lifestyle. I am very proud to say that I have stayed true to South Beach living for a year. I began my exercise routine in January of 2006 and I am still at it! Since then, I have lost 3 sizes and almost 40 pounds.
girlsnightout (4020303)

Hang in there gang! This diet works and can be a way of life! These message boards are so great and very inspiring. I think it would be hard to do the South Beach Diet without getting all this encouragement.
Destin Beach Here I Come (20197069)

What has kept me going is that I am feeling better, my clothes are getting looser, and all of the encouragement out there in Message Board land is such an inspiration.
thegoodwife (1515699)

If someone told me I would be completely satisfied by a stick of string cheese when I used to be starving at 3:00 pm or 4:00 pm, I would have said they were nuts. But now, when I get hungry at that time — and I still do — I find the cheese or even a handful of nuts more than satisfies.
janea (20431696)

*Results not typical.