Daily Dish from the "official" SBD site

[ami]

How to Zest

Some South Beach Diet recipes call for the zest of fruits like lemons and oranges. But if you're a cooking newbie, you may not know what zest is, let alone how to use it. Here are the basics:

Zest is the colorful, outermost rind of citrus fruits. It contains strong perfumes and a tangy flavor and is therefore a common ingredient in both savory and sweet dishes. It also makes an elegant garnish.

You can remove the zest of a citrus fruit using a knife, a vegetable peeler, a grater, or a special tool called a zester. Each of these tools creates zest of a different size, and the various sizes can be used for different purposes. A zester is a handheld utensil with tiny holes that creates small strips of the flavorful zest. To use a zester, place it on the rind and pull it firmly toward you. A grater creates finer particles of zest, and a peeler creates wider strips. In addition, you can create fine zest with a handy new tool called a Microplane (a refashioned woodworking rasp). The tool you use will depend on your recipe and what you have on hand in your kitchen.

A few things to keep in mind when zesting citrus fruits:

Avoid stripping off the white inner membrane (pith), which is bitter and will not make a good addition to a recipe.
Always remember to zest fruit before juicing it. It will be almost impossible to zest afterward.
To get the best zest, buy fruit that's firm and brightly colored, with no soft spots. Bumpy fruit will yield the most zest.
Wash the fruit before zesting to remove dirt, pesticides, and wax residue.
Use zest immediately, since it will lose its flavor over time. For more kitchen tips, visit The South Beach Diet Kitchen section of the Web site! Not a member? Sign up today for customized meal plans, delicious recipes, and helpful advice.

[ami]

Reclaim Your Confidence
The success stories keep coming! Members of SouthBeachDiet.com have changed not only their waistlines but also the way they live their lives. They've replaced their unhealthy eating habits with healthy ones and have experienced benefits beyond weight loss!

Here's what some of our members have to say:

I'm enjoying how I feel on the Beach! No foggy, sleepy mind; no cravings. I'm feeling thinner, more alert, and definitely healthier. Most important, I feel proud because I'm doing this!
Birdbrains5 (9162932)

Now that I'm following the South Beach Diet, I don't have crazy cravings, and I feel better all around. I was also happy to see the scale move down 7 pounds. I have finally found the happy, balanced lifestyle that works for me. Thanks!
onemoretime (18129359)

When I started the South Beach Diet, I weighed 145.5 pounds, and I had had enough of feeling bad about myself. I now weigh 126.5 pounds, and I'm on my way to my goal of 115 pounds! My clothes fit differently and I'm down two jeans sizes. Even my underwear is too big! Best of all, I feel great physically and emotionally.
roroma (17840523)

[ami]

Breakfast on the Go

Running late for work? Trying to get the kids off to school? Do these scenarios sound familiar? Too often, the pace of everyday life leaves us with little time to prepare healthy meals — especially breakfast. Often, it seems easier to grab a bagel or doughnut on the way out the door, or to skip breakfast altogether. But both of these practices can sabotage your healthy lifestyle. Eating refined carbs can induce cravings for more of these foods, and skipping breakfast may cause you to overeat throughout the day — either of which can lead to weight gain. Fortunately, there are a number of delicious South Beach Diet-approved breakfast options that are perfect for eating on the go.

Here are 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 cottage cheese cups, nonfat or 1 percent
Precooked turkey bacon
Individual low-fat cheese slices or cheese sticks
Sliced turkey breast or other lean meats
Tomato or vegetable juice cocktail in single-serving cans
Low-fat or nonfat plain yogurt


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

Low-fat or nonfat artificially sweetened, flavored yogurt (limit to 6 ounces daily, and be 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
Steel-cut or slow-cooking oatmeal (season with cinnamon and artificial sweetener to perk up the taste)

[ami]

10 Ways to Work Out at Work

The South Beach Diet lifestyle includes eating delicious, nutrient-dense foods and participating in physical activity. Finding the time to exercise can sometimes feel like a challenge, since Americans spend so many hours at work. But now you can bring fitness to the workplace, building up muscle while breaking up the monotony of the day. Dr. Agatston, preventive cardiologist and author of The South Beach Diet, is a big fan of allotting small amounts of time for exercise throughout the day and trying to squeeze in any amount of activity you can. After all, some exercise is always better than none. Here are ten tips to help you get your workout at work:

Park farther away from the office, or get off public transportation at an earlier stop, and walk the rest of the way.
Take the stairs instead of the elevator, especially if you've got only a few floors to climb.
Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away. If you bring your lunch to work, use the time you save buying lunch to take a walk around the block.
Deliver messages by hand instead of by phone or e-mail, and walk over to coworkers when you need to chat with them.
Instead of meeting in the office or over lunch, take it to the streets (or park) for a walk — or even to the gym.
Take frequent breaks to get up and walk around.
Find a gym near your workplace and exercise for 20 minutes during your lunch break or just before or after work.
Use your headset or cell phone and walk around while talking on the phone.
Stretch occasionally while sitting at your desk.
Check out the South Beach Diet Fitness Program online for some smart moves. SouthBeachDiet.com members can enjoy all the benefits of the South Beach Diet Fitness Program right now. Click here to take advantage of all the exciting South Beach Diet offerings.
Participate in workplace-sponsored sports activities or athletic fund-raising events.

[ami]

Tea Time?

Q: I heard that green tea is good for your health. However, I prefer black tea. Is that just as good?
— Julie S., Philadelphia, PA

A: Yes, black tea, like green or even red (rooibos) — hot or iced — has a host of antioxidants. Antioxidants are responsible for fighting harmful free radicals that enter our bodies through our food and the environment, thereby contributing to the aging and poor functioning of our cells, which may lead to disease. Replacing sugary drinks with unsweetened, decaffeinated tea is an ideal choice on all Phases. So drink up!

[ami]

The Cutting Edge: The Three Knives You Need

If you're eating the South Beach Diet way, you're eating healthier and most likely cooking more, too. That's why it's important to have a good set of knives. If you're not already equipped with a quality set of knives, you may want to purchase some. Fortunately, you really need only the following three knives to perform most kitchen tasks:

Chef's knife (also called a French or cook's knife) This is the most widely used and versatile knife in the kitchen. Select a very sharp knife with a blade between eight and ten inches long — the longer blade will make chopping easier.
Smaller utility knife. This knife is slightly longer than a paring knife and can be used for small trimming and slicing jobs.
Bread knife with a serrated edge. Use this to cut easily through loaves of whole-wheat bread. Keep in mind that a sharper knife is safer than a dull one (since you don't have to use as much force with a sharp knife). It's also a good idea to store your knives in a wooden block. This will keep you safe as you reach for a knife, and it's also a good way to keep your knives from becoming dull.

[ami]

Antioxidant-Rich Foods

Trying to maximize your intake of disease-fighting antioxidants? Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet and The South Beach Heart Program, encourages you to get your antioxidants from delicious whole foods. "I always emphasize whole foods over supplements, since most supplements haven't been proven to fight disease. Whole foods contain many health benefits that can't be isolated in pills," he explains.


Antioxidants are naturally occurring nutrients that help slow the effects of aging and prevent heart disease and cancer. Scientists believe that some antioxidants are more potent than others and that the potency of antioxidants can be affected by how they're cooked and how they're digested. For example, the antioxidants in blueberries lose their potency when cooked, while the antioxidants in tomatoes become more potent when cooked.

So even though the list below is a good guide to finding antioxidant-rich foods, it's best to hedge your nutritional bets by eating a wide variety of items. (Note that while all the foods listed are acceptable on the South Beach Diet, fruits should not be introduced until Phase 2.)

The following 20 foods are loaded with antioxidants:

Pomegranates
Green peppers
Kale
Red kidney beans
Pinto beans
Blueberries
Cranberries
Artichokes (cooked)
Blackberries
Garlic
Raspberries
Strawberries
Apples
Spinach
Pecans
Sweet cherries
Brussels sprouts
Yellow squash
Black beans (dried)
Plums

[ami]

Antioxidant-Rich Foods

Trying to maximize your intake of disease-fighting antioxidants? Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet and The South Beach Heart Program, encourages you to get your antioxidants from delicious whole foods. "I always emphasize whole foods over supplements, since most supplements haven't been proven to fight disease. Whole foods contain many health benefits that can't be isolated in pills," he explains.


Antioxidants are naturally occurring nutrients that help slow the effects of aging and prevent heart disease and cancer. Scientists believe that some antioxidants are more potent than others and that the potency of antioxidants can be affected by how they're cooked and how they're digested. For example, the antioxidants in blueberries lose their potency when cooked, while the antioxidants in tomatoes become more potent when cooked.

So even though the list below is a good guide to finding antioxidant-rich foods, it's best to hedge your nutritional bets by eating a wide variety of items. (Note that while all the foods listed are acceptable on the South Beach Diet, fruits should not be introduced until Phase 2.)

The following 20 foods are loaded with antioxidants:

Pomegranates
Green peppers
Kale
Red kidney beans
Pinto beans
Blueberries
Cranberries
Artichokes (cooked)
Blackberries
Garlic
Raspberries
Strawberries
Apples
Spinach
Pecans
Sweet cherries
Brussels sprouts
Yellow squash
Black beans (dried)
Plums

[ami]

Teach Kids Healthy Eating Habits

Teaching children the principles of healthy eating at an early age will go a long way toward helping them live healthier lives. "Children who learn to make the right food choices — selecting colorful fruits and vegetables, good fats, and good carbs, while avoiding trans fats in packaged foods and fast foods — are more likely to maintain a healthy weight and enjoy lifelong health," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet.

The first step is to set a good example yourself. They'll pick up on the fact that you enjoy eating fresh produce, lean sources of protein, whole grains, and low-fat dairy. It's equally important to have a steady supply of these foods in the house. Stock the fridge with fruit and precut veggies so your kids can easily reach for a healthy snack. Begin to abandon refined grains and sugary cereals, and replace them with whole-grain crackers, sliced breads, and high-fiber, low sugar cereals. Continue to expose your child to healthy foods, even if he or she doesn't like the food initially. Their taste buds will adjust in time.

It's also helpful — and fun — to include your children in selecting recipes, shopping for ingredients, and preparing the dishes you eat together. As active participants in the process, they'll be more interested in tasting their creations. Let young kids pour and mix, and allow older children to measure ingredients and slice vegetables. At the grocery store, encourage your kids to choose an exotic fruit, a new veggie, or a grain they've never tasted.

Finally, don't deem certain foods "forbidden." It's okay for your kids (and you) to indulge in an occasional dessert, for example. Finally, don't put your child on a diet unless you receive advice from a pediatrician. The goal is to teach them healthy eating habits they can follow for life (and encourage them to exercise regularly). Teaching your children to eat healthy foods that satisfy their appetite — like the lean proteins, fruits and vegetables, and low-fat dairy products emphasized on the South Beach Diet — and encouraging them to stay active will help them maintain a healthy weight and body for life.

[ami]

Grilling 101

The long days and warm weather of summer may be coming to an end, but that doesn't mean you can't sneak in a few more barbecues! Nothing beats the taste of a lean steak or fresh veggies cooked on the grill, so keep the coals hot while the weather is still warm. 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 for high-heat cooking when you can hold your hand over the fire for only two to three seconds; for medium-heat cooking, it's a second or two longer.

2. Light the coals using a chimney — a tall, cylindrical device in which you stack the charcoal. A chimney allows for 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 ensure even cooking. Also, be certain to cut the pieces large enough so that they can't 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 that was used to carry raw meat. This can cause bacterial contamination. The same danger 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 is poured and cause serious burns.

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

[ami]

Food Safety 101
If you're eating the South Beach Diet way, chances are you're enjoying lots of delicious foods that are fresh. That's why it's important to consider food safety. With September being National Food Safety Education Month, it's a fitting time to brush up on the proper and safe preparation of foods, as well as the potential hazards. Here are a few common South Beach Diet-friendly menu items that require special attention when handling.

Raw meat: Lean meats such as skinless chicken breast (and lean cuts of pork and beef) can harbor dangerous bacteria, which may cause serious illness or even death. To avoid this health threat, use a dedicated cutting board to prepare raw meat, and thoroughly wash all surfaces and utensils that have come in contact with the meat. In addition, make sure you carefully wash your hands before touching any other foods, utensils, or surfaces.

Eggs: Raw eggs have been associated with salmonella poisoning. To prevent illness, don't eat raw eggs or foods made with raw eggs — like fresh Caesar salad dressing and fresh mayonnaise. Also, always keep your eggs refrigerated and make sure you use them immediately after cracking.

Fruits and vegetables: The surfaces of some fruits and veggies may be contaminated with bacteria or coated with pesticides. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados. Also, keep fruits and veggies away from raw meats, seafood, and eggs.

Fish: Fish can be contaminated with certain toxins, so it's important to buy it fresh and cook it soon after purchasing. When it comes to purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have a shiny flesh — steer clear of fillets that look dry or dull. Finally, thoroughly clean all surfaces and utensils after preparation.

[Magna]

A tip about eggs: if you want to prepare a recipe that calls for raw or undercooked eggs, such as a drink, eggnog, or salad dressing, you can use a pasteurized egg substitute like Eggbeaters or Better'n Eggs.

[ami]

Speed Up Your Cleanup!

If you're eating the South Beach Diet way, chances are, you're preparing lots of delicious, fresh meals. Since you may be spending more time cooking, the last thing you want to do is spend your time scrubbing dishes. Here are five ways to cut down on food buildup (and, thus, cleanup time!) and maintain the quality of your cooking equipment.

Buy nonstick cookware. This may seem like an obvious solution, but it still deserves to be at the top of the list. Nonstick pans make life easier for the average cook because, as the name implies, food doesn't stick to the pan. The downside is that food doesn't brown as well either. The best solution is to have a good set of nonstick cookware for most meals and a few quality pieces of uncoated cookware to use when browning really counts.
Invest in high-quality, heavy pots and pans. Cheaper pans don't have the lifespan of high-quality cookware. To cut down on cleanup time, look for cookware that's dishwasher safe. A good bet is stainless-steel cookware made with an aluminum or copper bottom (since these metals conduct heat better than stainless steel).
Don't add cold foods to a hot pan. Bringing the food to room temperature first will cut down on the stickiness. When cooking with dry foods, you should also remember to add a little extra-virgin olive or canola oil and allow it to heat up before adding the food.
Clean cooking-spray buildup. Nonstick cooking sprays can leave a gummy residue that builds up over time. If you cook with these sprays, make sure you thoroughly clean the pan after every use. Some manufacturers advise avoiding these sprays altogether, so check the manufacturer's manual for recommendations.
Practice prevention. The best way to avoid food buildup is to make sure your pots and pans are thoroughly cleaned before you put them away. If you're using a nonstick pan, be sure to use nonabrasive cleaners and pads; avoid rough sponges and steel wool. Other materials, like stainless steel and aluminum, can handle mildly abrasive cleansers, but it's always best to check your manufacturer's recommendations.

[ami]

Top Confidence-Boosting Secret

People following the South Beach Diet reinvent themselves! They improve their health, shed unwanted pounds, and gain a new outlook on life. Check out what some of them have to say:

I can't believe what a significant impact the South Beach Diet has had on my life and I thank the universe every day for bringing this plan to my attention when I was searching for answers. This lifestyle has helped improve my life so much — not just because of the pounds I've lost but also because I'm feeling good again.
rmbutterfly (2423738)

To anyone trying to decide if this lifestyle is right for them I say DO IT NOW! I just finished my third week on the South Beach Diet and I have gone from 146 pounds to 135.8 pounds in only 3 weeks.
Scott's mom (22285469)

I will start by saying that I have lost 50.6 pounds since January 1, 2007. I'm 68 years old, so if I can do it so can you.
Give it up (19652856)

[ami]

Get Nutty, Snack on Nuts

Fall is a season of cooler weather, changing leaves, and bountiful nuts. That's right, most tree nuts (almonds, pecans, walnuts, chestnuts, and pistachios) are harvested during the fall months. And people living the South Beach Diet lifestyle know that nuts are a satisfying and nutrient-dense snack that you can enjoy in all Phases.

Nuts are low in cholesterol and saturated fat and high in good monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. While nuts used to be condemned for their high fat content, they're actually a beneficial addition to your diet — because they contain the right fats. Numerous studies suggest they may offer protection against heart disease, diabetes, and some forms of cancer.

Nuts can be eaten raw (fresh from the shell) or roasted and can be used in cooking. Raw, unshelled nuts keep very well — six months to a year when stored in a cool, dry place. Shelled nuts can turn rancid more quickly and often require refrigeration or freezing, but some will keep for three to four months at room temperature in a cool, dry place.

Finally, while nuts are good for you, too many can undermine weight loss, so they should be enjoyed in healthy moderation (for instance, 15 walnuts, almonds, or pecans, or 30 pistachios at a time).