How to Keep Your Greens Fresh
Leafy greens figure prominently in every Phase of the South Beach Diet, but for the freshest tasting greens, it's important that you buy and store them properly. There are two main reasons that greens go bad: Either they are bought past their prime or they're sitting in your refrigerator too long. Here are some tips for keeping your greens fresh and delicious!
Purchasing
Whole heads of lettuce, like romaine and endive, tend to stay fresh longer than loose-leaf greens and prewashed bagged lettuce. When you're selecting your greens, take a peek at them to make sure the leaves aren't brown or wilting. Instead, the leaves should be crisp and evenly colored.
Storage
Greens need air — it's the lack of air that accelerates decay. Some storage-bag makers now sell perforated bags that allow air and moisture to circulate. You can also make your own perforated bag: Start with a resealable plastic bag and make multiple stabs with a small, thin knife. Finally, make sure to eat your greens within a few days. Otherwise, they'll start to perish.
Preparation
Once greens are thoroughly washed under cold running water, dry the leaves with a salad spinner or pat them with a paper towel. If you have leftovers, wrap them in paper towels and toss them into a perforated bag.
Leafy greens are very versatile. Toss some greens together for a salad, sauté them in extra-virgin olive oil, or steam them (on the stovetop or in the microwave) for a simple side dish. Add your choice of South Beach Diet-approved dressing or seasonings and enjoy!
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Smart Snacks From the Convenience Store/DD/7/12/08
by ami » Sat Jul 12, 2008 3:21 am
Smart Snacks From the Convenience Store
What are the best food choices when you find yourself in a convenience store? First and foremost, don't stress out — even your local convenience store has many South Beach Diet-friendly options! The most important rule: Bypass the highly processed foods that are filled with sugar and/or artery-clogging trans fats and saturated fats. These include chips, cookies, snack cakes, candy bars, nachos, frozen drinks, and other beverages made with added sugars. Now, take a few minutes to look around, and you'll probably find individual packets of roasted nuts and seeds — a reliable and tasty South Beach Diet snack. Many convenience stores also offer other healthy items, such as fresh fruit, fat-free or low-fat artificially sweetened flavored yogurt, reduced-fat cheese sticks, whole-grain crackers, lean deli meats, and low-fat cottage cheese. Any one of these snacks paired with a bottle of water or a diet soda is a suitable selection.
Another option is to pack a snack ahead of time if you know you'll be on the road. Having a healthy snack on hand is always a safe bet!
What are the best food choices when you find yourself in a convenience store? First and foremost, don't stress out — even your local convenience store has many South Beach Diet-friendly options! The most important rule: Bypass the highly processed foods that are filled with sugar and/or artery-clogging trans fats and saturated fats. These include chips, cookies, snack cakes, candy bars, nachos, frozen drinks, and other beverages made with added sugars. Now, take a few minutes to look around, and you'll probably find individual packets of roasted nuts and seeds — a reliable and tasty South Beach Diet snack. Many convenience stores also offer other healthy items, such as fresh fruit, fat-free or low-fat artificially sweetened flavored yogurt, reduced-fat cheese sticks, whole-grain crackers, lean deli meats, and low-fat cottage cheese. Any one of these snacks paired with a bottle of water or a diet soda is a suitable selection.
Another option is to pack a snack ahead of time if you know you'll be on the road. Having a healthy snack on hand is always a safe bet!
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Choosing the Best Cold Cuts/DD/7/12/08
by ami » Sat Jul 12, 2008 10:52 pm
Choosing the Best Cold Cuts
Presliced deli lunch meats provide protein and make for handy on-the-go eating. But before you stop at the deli counter, check out this shopping guide to learn which meats are South Beach Diet-recommended and which ingredients you should avoid:
Choose lean meats that are low in saturated fat. Fresh turkey breast, boiled ham, and chicken breast are all great choices. Lean roast beef is also fine.
Avoid processed meats with fillers. Fillers are carbohydrate additives that are used to hold the meat together and reduce production costs. Look for modified food starch, wheat starch, and corn starch in the ingredient list, and avoid products made with these fillers unless they appear near the end of the ingredient list. If this is the case, the amount of starch is minuscule.
Steer clear of meats with added sugar like honey-baked ham or honey-roasted turkey. If you'd like to add more flavor to your deli meat, try spreading a little mustard or mayonnaise on it.
Presliced deli lunch meats provide protein and make for handy on-the-go eating. But before you stop at the deli counter, check out this shopping guide to learn which meats are South Beach Diet-recommended and which ingredients you should avoid:
Choose lean meats that are low in saturated fat. Fresh turkey breast, boiled ham, and chicken breast are all great choices. Lean roast beef is also fine.
Avoid processed meats with fillers. Fillers are carbohydrate additives that are used to hold the meat together and reduce production costs. Look for modified food starch, wheat starch, and corn starch in the ingredient list, and avoid products made with these fillers unless they appear near the end of the ingredient list. If this is the case, the amount of starch is minuscule.
Steer clear of meats with added sugar like honey-baked ham or honey-roasted turkey. If you'd like to add more flavor to your deli meat, try spreading a little mustard or mayonnaise on it.
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
How to Clean Shrimp/DD/7/15/08
by ami » Tue Jul 15, 2008 11:14 am
How to Clean Shrimp
Raw shrimp cooks in mere minutes, so it's a great choice for weeknight meals. Plus, shrimp is a satisfying source of lean protein, perfect for all Phases of the South Beach Diet. But unless you buy your shrimp precleaned or precooked and shelled, you'll need to learn how to DIY — a quick process once you learn the steps. Shrimp can be shelled before cooking or cooked with the shells on, and the deveining process is an optional step done mainly for aesthetic reasons. The following is a step-by-step guide on how to do both.
Shelling Shrimp
If you're going to boil or steam your shrimp, it's best to leave the shell on to retain flavor and moisture.
To peel a shrimp, first pull off the legs.
Once the legs are removed, you can easily peel back and remove the shell and the tail.
To make sure you've gotten the entire shell, run the shrimp under water and slide off the remaining shell.
Deveining Shrimp
The black "vein" along the back of a shrimp is actually its digestive tract. You can eat this part, but many cooks choose to remove it so that the dish is more appealing.
To begin, hold the shrimp in one hand with the tail end facing you and the curved side up.
Take a small paring knife or deveining tool and make a shallow cut down the curved back of the shrimp. This will expose the digestive tract, or "vein."
To remove the vein, you can either use a toothpick, a knife tip, or run the shrimp under cold water and remove it with your finger.
For more kitchen tips, visit The South Beach Diet Kitchen section of the Web site. Not a member? Sign up today for more great cooking tips, meal plans, and expert advice.
Raw shrimp cooks in mere minutes, so it's a great choice for weeknight meals. Plus, shrimp is a satisfying source of lean protein, perfect for all Phases of the South Beach Diet. But unless you buy your shrimp precleaned or precooked and shelled, you'll need to learn how to DIY — a quick process once you learn the steps. Shrimp can be shelled before cooking or cooked with the shells on, and the deveining process is an optional step done mainly for aesthetic reasons. The following is a step-by-step guide on how to do both.
Shelling Shrimp
If you're going to boil or steam your shrimp, it's best to leave the shell on to retain flavor and moisture.
To peel a shrimp, first pull off the legs.
Once the legs are removed, you can easily peel back and remove the shell and the tail.
To make sure you've gotten the entire shell, run the shrimp under water and slide off the remaining shell.
Deveining Shrimp
The black "vein" along the back of a shrimp is actually its digestive tract. You can eat this part, but many cooks choose to remove it so that the dish is more appealing.
To begin, hold the shrimp in one hand with the tail end facing you and the curved side up.
Take a small paring knife or deveining tool and make a shallow cut down the curved back of the shrimp. This will expose the digestive tract, or "vein."
To remove the vein, you can either use a toothpick, a knife tip, or run the shrimp under cold water and remove it with your finger.
For more kitchen tips, visit The South Beach Diet Kitchen section of the Web site. Not a member? Sign up today for more great cooking tips, meal plans, and expert advice.
Ami in OH
-
ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Curious About Canola?/DD/7/15/08
by ami » Tue Jul 15, 2008 10:49 pm
Curious About Canola?
Canola oil comes highly recommended by Dr. Agatston and is considered a good fat — perfect for all Phases of the South Beach Diet lifestyle. High in omega-3 fatty acids and low in saturated ("bad") fat, canola oil offers many benefits for a healthy body and is one of the healthiest of all commonly used cooking oils. But what exactly is canola oil and why should you use it?
Canola oil is a cooking oil made from pressed canola seeds. It is a great source of alpha-linoleic acid (ALA), an essential omega-3 fatty acid that can't be made by your body. (ALA can also be found in soybeans, flaxseed, walnuts, and wheat germ.) Canola oil is also rich in healthy monounsaturated fats. Over the past 20 years, clinical studies have shown that consuming canola oil can help lower cholesterol and may reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, and cancer.
Misleading information circulating on the Internet has caused confusion over the safety of canola oil. Some claim that the seeds used to make canola oil have poisonous qualities, since they are a hybrid of rapeseeds, which may have negative health effects in high concentrations. A study in China found that cooking at very high temperatures with unrefined rapeseed oil produced harmful emissions. In the United States, however, most vegetable oils are refined, contain antioxidants that help prevent these harmful emissions, and are generally used at lower cooking temperatures. So go ahead and cook with canola — it's perfectly safe for human consumption and a great addition to a balanced diet.
Canola oil comes highly recommended by Dr. Agatston and is considered a good fat — perfect for all Phases of the South Beach Diet lifestyle. High in omega-3 fatty acids and low in saturated ("bad") fat, canola oil offers many benefits for a healthy body and is one of the healthiest of all commonly used cooking oils. But what exactly is canola oil and why should you use it?
Canola oil is a cooking oil made from pressed canola seeds. It is a great source of alpha-linoleic acid (ALA), an essential omega-3 fatty acid that can't be made by your body. (ALA can also be found in soybeans, flaxseed, walnuts, and wheat germ.) Canola oil is also rich in healthy monounsaturated fats. Over the past 20 years, clinical studies have shown that consuming canola oil can help lower cholesterol and may reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, and cancer.
Misleading information circulating on the Internet has caused confusion over the safety of canola oil. Some claim that the seeds used to make canola oil have poisonous qualities, since they are a hybrid of rapeseeds, which may have negative health effects in high concentrations. A study in China found that cooking at very high temperatures with unrefined rapeseed oil produced harmful emissions. In the United States, however, most vegetable oils are refined, contain antioxidants that help prevent these harmful emissions, and are generally used at lower cooking temperatures. So go ahead and cook with canola — it's perfectly safe for human consumption and a great addition to a balanced diet.
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Swim Your Way to Good Health/DD/7/18/08
by ami » Fri Jul 18, 2008 11:32 am
Swim Your Way to Good Health
The hot, often humid, days of summer are upon us. What better time to enjoy a dip in the pool? Swimming is a great way to get in shape while mixing up your regular exercise routine. Plus, many of us spend quality time near the pool, beach, or lake over the summer, making it a convenient way to get fit.
Swimming is a low-impact cardiovascular exercise, which means you can work your heart without putting undue stress on your joints. Many older people, and those with ailments like arthritis, choose swimming as their primary form of exercise because of its gentle nature. In addition, the rhythmic repetition of swimming laps or doing water aerobics aids in stress reduction and relaxation.
Don't have a swimming pool? You can still take advantage of the health benefits of swimming. Many communities have neighborhood pools that charge a small membership fee for the summer. You can also create your own lap lane at a local pond or lake.
Dr. Agatston advises working up to 20 minutes of cardio intervals (where you alternate between short bursts of intensive effort and easier recovery periods) on a daily basis. He also suggests finding activities that you enjoy. For those new to swimming, you'll discover that it can be a pleasant — and heart-healthy — form of exercise.
For more information on how cardio interval training can help you lose weight faster and get fit for life, visit the Fitness Club section of southbeachdiet.com. Not a member? Sign up today!
The hot, often humid, days of summer are upon us. What better time to enjoy a dip in the pool? Swimming is a great way to get in shape while mixing up your regular exercise routine. Plus, many of us spend quality time near the pool, beach, or lake over the summer, making it a convenient way to get fit.
Swimming is a low-impact cardiovascular exercise, which means you can work your heart without putting undue stress on your joints. Many older people, and those with ailments like arthritis, choose swimming as their primary form of exercise because of its gentle nature. In addition, the rhythmic repetition of swimming laps or doing water aerobics aids in stress reduction and relaxation.
Don't have a swimming pool? You can still take advantage of the health benefits of swimming. Many communities have neighborhood pools that charge a small membership fee for the summer. You can also create your own lap lane at a local pond or lake.
Dr. Agatston advises working up to 20 minutes of cardio intervals (where you alternate between short bursts of intensive effort and easier recovery periods) on a daily basis. He also suggests finding activities that you enjoy. For those new to swimming, you'll discover that it can be a pleasant — and heart-healthy — form of exercise.
For more information on how cardio interval training can help you lose weight faster and get fit for life, visit the Fitness Club section of southbeachdiet.com. Not a member? Sign up today!
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
The Word on Water/DD/7/29/08
by ami » Tue Jul 29, 2008 5:07 pm
The Word on Water
Certainly, bottled water is a convenience that helps us stay hydrated while on the go. But convenience aside, bottled water often starts out as tap water. In fact, did you know that bottled water is sometimes nothing more than purified tap water? Fortunately, the U.S. Food and Drug Administration (FDA) has strict labeling rules for bottled water, but it's up to you to learn the differences between various terms and what they mean. There are three major types of bottled water:
Purified water is water that has been produced by distillation, deionization, reverse osmosis, or other suitable processes. Purified water may also be referred to as "demineralized water."
Spring water is water that flows naturally from the earth and is collected directly from its natural source.
Mineral water is spring water that contains dissolved minerals and other trace elements (at least 250 parts per million) that come directly from the source.
In general, safety standards for bottled water and tap water are the same with a few exceptions. For example, because tap water may become contaminated with lead as it travels through pipes, the government limits the amount of lead in tap water to 15 parts per billion whereas the limit is set below 5 parts per billion for bottled water. Another major difference is that tap water is often fluoridated, but most bottled waters do not contain fluoride.
Most people can safely (and inexpensively!) drink water straight from the tap. If you want to improve the taste of tap water, you can purchase a water-filtration pitcher, which reduces the amount of chlorine in the tap water. If you prefer the taste of bottled water and you're serving it to your family, let your dentist know because young children require fluoride for healthy teeth.
Finally, Dr. Agatston advises drinking when you're thirsty to stay sufficiently hydrated. Keep a bottle or glass of water nearby so you can quench your thirst as needed.
Certainly, bottled water is a convenience that helps us stay hydrated while on the go. But convenience aside, bottled water often starts out as tap water. In fact, did you know that bottled water is sometimes nothing more than purified tap water? Fortunately, the U.S. Food and Drug Administration (FDA) has strict labeling rules for bottled water, but it's up to you to learn the differences between various terms and what they mean. There are three major types of bottled water:
Purified water is water that has been produced by distillation, deionization, reverse osmosis, or other suitable processes. Purified water may also be referred to as "demineralized water."
Spring water is water that flows naturally from the earth and is collected directly from its natural source.
Mineral water is spring water that contains dissolved minerals and other trace elements (at least 250 parts per million) that come directly from the source.
In general, safety standards for bottled water and tap water are the same with a few exceptions. For example, because tap water may become contaminated with lead as it travels through pipes, the government limits the amount of lead in tap water to 15 parts per billion whereas the limit is set below 5 parts per billion for bottled water. Another major difference is that tap water is often fluoridated, but most bottled waters do not contain fluoride.
Most people can safely (and inexpensively!) drink water straight from the tap. If you want to improve the taste of tap water, you can purchase a water-filtration pitcher, which reduces the amount of chlorine in the tap water. If you prefer the taste of bottled water and you're serving it to your family, let your dentist know because young children require fluoride for healthy teeth.
Finally, Dr. Agatston advises drinking when you're thirsty to stay sufficiently hydrated. Keep a bottle or glass of water nearby so you can quench your thirst as needed.
Ami in OH
-
ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Results That Register - On the Scale and Off!/DD/8/1/08
by ami » Fri Aug 01, 2008 6:09 pm
South Beach Diet Online members are noticing a difference. Not only do they look better, they feel better, on a doctor-designed plan they can stick with forever. The South Beach Diet is more than a diet — it's a new way to live!
I just hit my two months on the South Beach Diet, and I'm proud to report I'm down 19 pounds. The biggest difference for me: I'm down three pants sizes. Yes, three! Started at a size 14 and am wearing a size 8 as we speak!
Melissa (22013653)
This way of eating makes me feel really healthy and has motivated me to want to exercise more as well. Instead of lying around watching TV, I am in the mood to go out and do something (and move my butt!).
Sarah B (11394445)
Finally, I have purged my drawer of all my granny panties! They have been so big that they stuck out from the top of my pants for a good six months. I did buy a few pair of smaller panties, but I kept hanging on to and wearing those big things.
girlsnightout (4020303)
I just hit my two months on the South Beach Diet, and I'm proud to report I'm down 19 pounds. The biggest difference for me: I'm down three pants sizes. Yes, three! Started at a size 14 and am wearing a size 8 as we speak!
Melissa (22013653)
This way of eating makes me feel really healthy and has motivated me to want to exercise more as well. Instead of lying around watching TV, I am in the mood to go out and do something (and move my butt!).
Sarah B (11394445)
Finally, I have purged my drawer of all my granny panties! They have been so big that they stuck out from the top of my pants for a good six months. I did buy a few pair of smaller panties, but I kept hanging on to and wearing those big things.
girlsnightout (4020303)
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Ban Trans Fats?/DD8/2/08
by ami » Sat Aug 02, 2008 12:28 pm
Ban Trans Fats?
I keep hearing about trans fats in the news. Is there a difference between these and other fats?
— Caroline B., Baton Rouge, LA
Yes, I can't emphasize enough that it is the type of fat, not total fat intake, that can present a threat to your health. Trans fats are the worst offenders. Also known as trans fatty acids, these unhealthy fats are typically found in margarines, shortening, and deep-fried foods. They may also be found in refined carbohydrates, including many commercially baked breads and snacks (such as cookies and crackers).
Trans fats are partially hydrogenated oils that were created to increase the shelf life of foods. These harmful fats raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol, a combination that poses an increased risk for heart disease.
It's best to limit your consumption of trans fats and, instead, focus on eating good fats, like the monounsaturated and polyunsaturated kinds. These fats are actually beneficial to your health, particularly when they replace trans fats in your diet. Monounsaturated and polyunsaturated fats lower LDL cholesterol and have anti-inflammatory properties that may protect the lining of the coronary arteries, which in turn helps reduce the risk of heart disease. These good fats are found in many delicious and nutritious South Beach Diet-friendly foods, including extra-virgin olive and canola oils, cold-water fish, flaxseed, avocados, and nuts.
I keep hearing about trans fats in the news. Is there a difference between these and other fats?
— Caroline B., Baton Rouge, LA
Yes, I can't emphasize enough that it is the type of fat, not total fat intake, that can present a threat to your health. Trans fats are the worst offenders. Also known as trans fatty acids, these unhealthy fats are typically found in margarines, shortening, and deep-fried foods. They may also be found in refined carbohydrates, including many commercially baked breads and snacks (such as cookies and crackers).
Trans fats are partially hydrogenated oils that were created to increase the shelf life of foods. These harmful fats raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol, a combination that poses an increased risk for heart disease.
It's best to limit your consumption of trans fats and, instead, focus on eating good fats, like the monounsaturated and polyunsaturated kinds. These fats are actually beneficial to your health, particularly when they replace trans fats in your diet. Monounsaturated and polyunsaturated fats lower LDL cholesterol and have anti-inflammatory properties that may protect the lining of the coronary arteries, which in turn helps reduce the risk of heart disease. These good fats are found in many delicious and nutritious South Beach Diet-friendly foods, including extra-virgin olive and canola oils, cold-water fish, flaxseed, avocados, and nuts.
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
A Fun Way to Shape Up: Tai Chi/DD/8/4/08
by ami » Mon Aug 04, 2008 8:32 pm
A Fun Way to Shape Up: Tai Chi
The South Beach Diet is a lifestyle plan that emphasizes delicious, nutrient-dense foods and regular physical activity. For those of you who are new to exercise, don't worry: Dr. Agatston, preventive cardiologist and author of The South Beach Diet, recommends easing into it with activities you enjoy. One popular option is tai chi, an ancient Chinese martial art practiced worldwide as a form of meditation and as a strengthening technique. Its graceful, fluid movements provide a wealth of physical and mental benefits.
In studies conducted by the National Institute of Aging (NIA), older participants found that practicing tai chi weekly decreased their risk of falling and greatly improved their balance and strength. Even for those who are not elderly, additional research suggests that tai chi can reduce heart rate and blood pressure, enhance blood circulation, improve flexibility, and reduce stress, all of which are important for long-term heart health. Tai chi can also boost mental alertness — helpful for people of any age.
The beauty of tai chi is that it can be performed by most people, despite physical limitations. The movements are easy on the joints and muscles, and require no special equipment or setting. Many people perform the exercises in their living room, backyard, or at the local park.
While you don't need expensive clothes or equipment to perform tai chi, you will need some instruction. Options include taking a group class, hiring a private instructor, or checking out one of the many books and videos on the subject. Keep in mind that it takes time and practice to perform tai chi moves, but it's well worth the effort. You'll become better at it with each session — just as you do with every fitness activity.
Finally, if you're participating in the South Beach Diet Fitness Club, you can still enjoy tai chi. In fact, both programs aim to improve your flexibility and strength. And mixing up your workouts is a great way to prevent boredom and help motivate you to stick with it!
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 offerings.
The South Beach Diet is a lifestyle plan that emphasizes delicious, nutrient-dense foods and regular physical activity. For those of you who are new to exercise, don't worry: Dr. Agatston, preventive cardiologist and author of The South Beach Diet, recommends easing into it with activities you enjoy. One popular option is tai chi, an ancient Chinese martial art practiced worldwide as a form of meditation and as a strengthening technique. Its graceful, fluid movements provide a wealth of physical and mental benefits.
In studies conducted by the National Institute of Aging (NIA), older participants found that practicing tai chi weekly decreased their risk of falling and greatly improved their balance and strength. Even for those who are not elderly, additional research suggests that tai chi can reduce heart rate and blood pressure, enhance blood circulation, improve flexibility, and reduce stress, all of which are important for long-term heart health. Tai chi can also boost mental alertness — helpful for people of any age.
The beauty of tai chi is that it can be performed by most people, despite physical limitations. The movements are easy on the joints and muscles, and require no special equipment or setting. Many people perform the exercises in their living room, backyard, or at the local park.
While you don't need expensive clothes or equipment to perform tai chi, you will need some instruction. Options include taking a group class, hiring a private instructor, or checking out one of the many books and videos on the subject. Keep in mind that it takes time and practice to perform tai chi moves, but it's well worth the effort. You'll become better at it with each session — just as you do with every fitness activity.
Finally, if you're participating in the South Beach Diet Fitness Club, you can still enjoy tai chi. In fact, both programs aim to improve your flexibility and strength. And mixing up your workouts is a great way to prevent boredom and help motivate you to stick with it!
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 offerings.
Ami in OH
-
ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
The Secret to Improving Your Fitness Plan!
by ami » Tue Aug 05, 2008 2:37 pm
The Secret to Improving Your Fitness Plan!
Join the South Beach Diet Fitness Club and take another step toward enjoying a healthier life. Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet, says, "I know that achieving optimal health and maintaining a sensible body weight involves two key components: following a healthy eating plan and getting regular exercise. With The South Beach Diet, I brought my patients — and you — a delicious eating plan made up of fiber-rich, nutrient-dense foods, like poultry, fish, lean red meats, and fruits and vegetables, as well as beans and whole grains. That was more than a decade ago, but the overwhelmingly positive response endures because the plan is easy to follow and beneficial to your health, and it fits seamlessly into your life so you can follow it forever. And that means you don't just lose weight, you keep it off."
"Eating right and exercising go hand in hand. People who eat well feel better and exercise better — and vice versa. That's why I developed the South Beach Supercharged Fitness Program with my personal Pilates trainer and a professor of exercise physiology. The regimen consists of an easy yet comprehensive two-part functional fitness routine that can be done anytime, anywhere, and it doesn't require any special equipment. The fitness program offers step-by-step video instruction, and the moves can be performed in the comfort of your own home."
The first part of the program is a fun and varied Interval Walking routine to get your heart pumping and your blood flowing.
The second part is the Total Body Workout, which emphasizes strengthening the core muscles (your abdomen, lower back, pelvis, and hips). Training these muscles improves your ability to function in the real world, whether that involves lifting a child, carrying groceries, or running to catch a bus.
Best of all, this plan will help keep you free of injury — and that's the key to staying active and living a longer, happier, healthier life.
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 offerings
Join the South Beach Diet Fitness Club and take another step toward enjoying a healthier life. Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet, says, "I know that achieving optimal health and maintaining a sensible body weight involves two key components: following a healthy eating plan and getting regular exercise. With The South Beach Diet, I brought my patients — and you — a delicious eating plan made up of fiber-rich, nutrient-dense foods, like poultry, fish, lean red meats, and fruits and vegetables, as well as beans and whole grains. That was more than a decade ago, but the overwhelmingly positive response endures because the plan is easy to follow and beneficial to your health, and it fits seamlessly into your life so you can follow it forever. And that means you don't just lose weight, you keep it off."
"Eating right and exercising go hand in hand. People who eat well feel better and exercise better — and vice versa. That's why I developed the South Beach Supercharged Fitness Program with my personal Pilates trainer and a professor of exercise physiology. The regimen consists of an easy yet comprehensive two-part functional fitness routine that can be done anytime, anywhere, and it doesn't require any special equipment. The fitness program offers step-by-step video instruction, and the moves can be performed in the comfort of your own home."
The first part of the program is a fun and varied Interval Walking routine to get your heart pumping and your blood flowing.
The second part is the Total Body Workout, which emphasizes strengthening the core muscles (your abdomen, lower back, pelvis, and hips). Training these muscles improves your ability to function in the real world, whether that involves lifting a child, carrying groceries, or running to catch a bus.
Best of all, this plan will help keep you free of injury — and that's the key to staying active and living a longer, happier, healthier life.
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 offerings
Ami in OH
-
ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Real People, Real Health Triumphs!/DD/8/7/08
by ami » Thu Aug 07, 2008 3:20 pm
Real People, Real Health Triumphs!
SouthBeachDiet.com members change their lives! They lose weight, gain energy, and rediscover true health! Check out what some of them have to say:
I was finally able to come off my cholesterol medication after 15 years. High cholesterol is definitely in my family, so I never thought I'd be able to beat the genetics. My statin (cholesterol medication) was cut in half six months ago, and today I was able to go off it completely. I get my cholesterol checked again in three months to see how I'm doing without any medicine. I'm so pleased with the South Beach Diet and all the support I've received from this board.
jGrace (9812799)
I was down 38 pounds as of last week. I know I've accomplished a lot, and more people are noticing. It really makes you feel great. I have so many pairs of pants from when I was thinner, and some are finally getting close to zipping!
Katrakulpn (16876178)
I joined SouthBeachDiet.com this summer, and I have lost over 10 pounds. Last week at work people started making comments about how good I look. Boy, was that a boost! My clothes are starting to fit better, and I am feeling so good. I am so happy I did this; it's definitely a lifestyle I feel I can stick with. I have tried other weight-loss programs in the past and lost weight, but after about four months I would get so bored with these programs, and I never felt satisfied. The South Beach Diet is different, and I really have hope now that I will be able to reach my goal. I know I can do it!
PT MAMA (17688742)
SouthBeachDiet.com members change their lives! They lose weight, gain energy, and rediscover true health! Check out what some of them have to say:
I was finally able to come off my cholesterol medication after 15 years. High cholesterol is definitely in my family, so I never thought I'd be able to beat the genetics. My statin (cholesterol medication) was cut in half six months ago, and today I was able to go off it completely. I get my cholesterol checked again in three months to see how I'm doing without any medicine. I'm so pleased with the South Beach Diet and all the support I've received from this board.
jGrace (9812799)
I was down 38 pounds as of last week. I know I've accomplished a lot, and more people are noticing. It really makes you feel great. I have so many pairs of pants from when I was thinner, and some are finally getting close to zipping!
Katrakulpn (16876178)
I joined SouthBeachDiet.com this summer, and I have lost over 10 pounds. Last week at work people started making comments about how good I look. Boy, was that a boost! My clothes are starting to fit better, and I am feeling so good. I am so happy I did this; it's definitely a lifestyle I feel I can stick with. I have tried other weight-loss programs in the past and lost weight, but after about four months I would get so bored with these programs, and I never felt satisfied. The South Beach Diet is different, and I really have hope now that I will be able to reach my goal. I know I can do it!
PT MAMA (17688742)
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Sleep More, Weigh Less?/DD/8/8/08
by ami » Fri Aug 08, 2008 10:37 pm
Sleep More, Weigh Less?
I'm getting less than the recommended seven to nine hours of sleep each night. Could my lack of shut-eye be getting in the way of my weight-loss efforts?
—Sherry P., Chicago
Yes, there is much evidence to suggest that a lack of sleep contributes to weight gain. Scientists believe that lack of sleep lowers the amount of leptin your body produces. Leptin is a protein that suppresses appetite and tells your brain when your stomach is full. Cortisol, a hormone that is usually released in response to emotional and physical stress, is released at an increased rate when we don't get enough sleep, which also contributes to a feeling of hunger and, thus, overeating.
It is important to address the reasons you aren't sleeping well. Is your stress level or caffeine intake to blame? Or your sleeplessness could be the result of sleep apnea, a common but very serious condition in which breathing is obstructed or ceases altogether at times during sleep. Symptoms of the condition range from light snoring to waking up several times during the night, gasping for air. Overweight and obese people are at a higher risk of developing sleep apnea because excess weight (especially around the neck) can obstruct the breathing passages. Losing weight by eating the South Beach Diet way and exercising regularly may relieve the obstruction, lessen snoring, and help someone breathe easier. Sleep apnea should not be taken lightly. Consult your doctor if you believe you suffer from the condition. Not only will it hinder your weight-loss efforts, but it can have serious consequences, such as high blood pressure and an increased chance of heart failure or stroke.
I'm getting less than the recommended seven to nine hours of sleep each night. Could my lack of shut-eye be getting in the way of my weight-loss efforts?
—Sherry P., Chicago
Yes, there is much evidence to suggest that a lack of sleep contributes to weight gain. Scientists believe that lack of sleep lowers the amount of leptin your body produces. Leptin is a protein that suppresses appetite and tells your brain when your stomach is full. Cortisol, a hormone that is usually released in response to emotional and physical stress, is released at an increased rate when we don't get enough sleep, which also contributes to a feeling of hunger and, thus, overeating.
It is important to address the reasons you aren't sleeping well. Is your stress level or caffeine intake to blame? Or your sleeplessness could be the result of sleep apnea, a common but very serious condition in which breathing is obstructed or ceases altogether at times during sleep. Symptoms of the condition range from light snoring to waking up several times during the night, gasping for air. Overweight and obese people are at a higher risk of developing sleep apnea because excess weight (especially around the neck) can obstruct the breathing passages. Losing weight by eating the South Beach Diet way and exercising regularly may relieve the obstruction, lessen snoring, and help someone breathe easier. Sleep apnea should not be taken lightly. Consult your doctor if you believe you suffer from the condition. Not only will it hinder your weight-loss efforts, but it can have serious consequences, such as high blood pressure and an increased chance of heart failure or stroke.
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Seasonal Produce: Basil/DD/8/9/08
by ami » Sat Aug 09, 2008 3:02 pm
Seasonal Produce: Basil
Basil is a tasty herb that's commonly used in Mediterranean and Asian cuisines. A flavorful addition to meat, whole-wheat pasta, fish, salad, and soup, basil contains calcium, vitamin A, vitamin C, iron, potassium, magnesium, and carotenoids such as beta-carotene. Basil is grown throughout the year (it is easily grown indoors as well as outside, as long as there is no danger of frost), though it is much more abundant during the summer months. Best of all, you can use this herb in all Phases of the South Beach Diet.
Buying
There are many varieties of basil, all with different flavors and uses, and most markets carry it. You can purchase basil by the bunch or by the whole plant. The benefit of buying the plant is that it can continue to grow even after you've picked a few leaves. If you keep a small plant on your kitchen windowsill, you've got your own personal supply of basil! If you do buy it from the market, look for bright green leaves with no brown spots or other signs of decay. Basil can also be purchased as a dry herb, though the fresh version is much more potent.
Storing
Fresh basil should be kept in a sealed plastic bag in the refrigerator for no more than four days. It's best to leave it on the stalk until you're ready to use it.
Preparing
To use basil, first pick the leaves from the stalk and rinse well. For the most intense flavor when cooking, crush the leaves and add to soups, stews, and whole-wheat pasta. Because basil does not stand up well to heat and should not be cooked for too long, you may want to add it to a dish at the very last moment. Simply chop it coarsely and toss it in just before your food is ready. Another option is to puree basil with extra-virgin olive oil and garlic for a tasty, pesto-like sauce for seafood, poultry, and whole-wheat pasta.
Basil is a tasty herb that's commonly used in Mediterranean and Asian cuisines. A flavorful addition to meat, whole-wheat pasta, fish, salad, and soup, basil contains calcium, vitamin A, vitamin C, iron, potassium, magnesium, and carotenoids such as beta-carotene. Basil is grown throughout the year (it is easily grown indoors as well as outside, as long as there is no danger of frost), though it is much more abundant during the summer months. Best of all, you can use this herb in all Phases of the South Beach Diet.
Buying
There are many varieties of basil, all with different flavors and uses, and most markets carry it. You can purchase basil by the bunch or by the whole plant. The benefit of buying the plant is that it can continue to grow even after you've picked a few leaves. If you keep a small plant on your kitchen windowsill, you've got your own personal supply of basil! If you do buy it from the market, look for bright green leaves with no brown spots or other signs of decay. Basil can also be purchased as a dry herb, though the fresh version is much more potent.
Storing
Fresh basil should be kept in a sealed plastic bag in the refrigerator for no more than four days. It's best to leave it on the stalk until you're ready to use it.
Preparing
To use basil, first pick the leaves from the stalk and rinse well. For the most intense flavor when cooking, crush the leaves and add to soups, stews, and whole-wheat pasta. Because basil does not stand up well to heat and should not be cooked for too long, you may want to add it to a dish at the very last moment. Simply chop it coarsely and toss it in just before your food is ready. Another option is to puree basil with extra-virgin olive oil and garlic for a tasty, pesto-like sauce for seafood, poultry, and whole-wheat pasta.
Ami in OH
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ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Change "Cheating" to "Treating"/DD/8/11/
by ami » Mon Aug 11, 2008 6:45 pm
Change "Cheating" to "Treating"
When people are trying to shed a few pounds, it's all too common for them to obsess over their momentary lapses — their so-called cheats. But worrying about cheating only encourages feelings of guilt and failure, two powerful negative emotions that can compromise weight-loss efforts. Instead of thinking about these occasional indulgences as "cheating," consider them "treating." In fact, the South Beach Diet is a lifestyle that allows for occasional treats. The South Beach Diet isn't about deprivation; it's about enjoying delicious meals and snacks — even sweets like dark chocolate — from time to time. The unique three-Phase structure of the program is designed to help you cope with — and overcome — cravings. Once you've adopted the principles of the program, it's okay to treat yourself to an occasional indulgence. That's what makes the South Beach Diet a lifestyle — and what makes it so easy to follow.
As Dr. Agatston says, "Once you're used to eating the South Beach Diet way, you can have a varied and satisfying meal plan. A rare treat should not affect weight loss or prompt cravings." When it comes to treating yourself, Marie Almon, M.S., R.D., nutrition director of the South Beach Diet, has this helpful advice: "Enjoy three bites of your indulgence. Generally, that's enough to satisfy you."
When people are trying to shed a few pounds, it's all too common for them to obsess over their momentary lapses — their so-called cheats. But worrying about cheating only encourages feelings of guilt and failure, two powerful negative emotions that can compromise weight-loss efforts. Instead of thinking about these occasional indulgences as "cheating," consider them "treating." In fact, the South Beach Diet is a lifestyle that allows for occasional treats. The South Beach Diet isn't about deprivation; it's about enjoying delicious meals and snacks — even sweets like dark chocolate — from time to time. The unique three-Phase structure of the program is designed to help you cope with — and overcome — cravings. Once you've adopted the principles of the program, it's okay to treat yourself to an occasional indulgence. That's what makes the South Beach Diet a lifestyle — and what makes it so easy to follow.
As Dr. Agatston says, "Once you're used to eating the South Beach Diet way, you can have a varied and satisfying meal plan. A rare treat should not affect weight loss or prompt cravings." When it comes to treating yourself, Marie Almon, M.S., R.D., nutrition director of the South Beach Diet, has this helpful advice: "Enjoy three bites of your indulgence. Generally, that's enough to satisfy you."
Ami in OH
-
ami - Posts: 4591
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
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