Daily Dish from the "official" SBD site

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Strategies for Taming Temptation

Is junk food creeping back into your home? If your family has a taste for ice cream, chips, cookies, and other unhealthy (but tempting!) foods, it’s almost impossible to prevent them from reappearing in your cupboards. So how can you get back on track and ensure that your house is temptation-proof? Here’s how:

Create a Temptation-Free Kitchen

To help you maintain your healthy lifestyle, try these suggestions for “cleansing” your kitchen of foods that aren’t South Beach Diet–friendly:

* Plan a monthly cupboard cleaning to throw away any unhealthy foods that have mysteriously sneaked back in.
* If foods are still packaged, consider bringing them into your office to give to coworkers.
* Make it clear to your family that certain unhealthy foods must not be brought into the house.
* Don’t allow yourself to succumb to impulse buys when shopping: Avoid the grocery aisles that contain chips, cookies, and other sweets. Instead, shop the perimeter of the store, where the fresh fruits and vegetables are typically sold.

Retrain Your Brain
Taking the steps to purge your kitchen is invaluable to the success of your South Beach Diet lifestyle. However, the fact is, temptation will be present wherever you are — whether you’re at work, a friend’s house, or on the road. Learn how to face temptation head-on (even if “head-on” means turning your head away) since you won’t always be able to totally avoid it.

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A Guide to Whole Grains

Surprised that you can eat foods like whole-wheat and whole-grain bread and pasta on the South Beach Diet? Grains are an essential part of this healthy eating plan because carbohydrates provide fuel for the body. But not all carbs are created equal. Whole grains (as opposed to refined grains) are considered “good carbs” because they contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and high triglyceride and insulin levels. You can enjoy whole grains starting on Phase 2 of the South Beach Diet. Here’s more on this important food group.

Why Whole Grains?
What exactly does it mean when something is labeled whole grain? It means that the entire kernel of the grain, which is made up of the bran, germ, and endosperm, is left intact during processing. Each part of the grain has different health properties, including fiber, minerals, and antioxidants. Refined grains, on the other hand, like those found in white bread, white rice, white pasta, and certain snack foods, are highly processed, which means that the healthful bran and germ have been removed. While processing increases a product’s shelf life, it also makes the grain essentially devoid of fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result? Large swings in blood-sugar levels, cravings for more refined carbs, and constant hunger.

How to Reintroduce Whole Grains on Phase 2
Once your cravings are under control on Phase 1 and you’re ready to transition to Phase 2, you can begin to reintroduce whole grains slowly. Start with 1 serving daily and gradually build up to 3 or 4 servings per day. During the first week of Phase 2, it's best to add 1 serving to your morning meal, which will help stabilize your blood sugar. Try eating a high-fiber cereal, accompanied by some protein — such as an egg or some low-fat yogurt, for example. If your cravings return, experiment with different whole grains (paying attention to the recommended serving size and making sure you have your snacks on time) until you find those that continue to help keep your cravings under control.

Choosing the Best
There are many excellent whole-grain choices, so how do you choose the healthiest? For starters, when buying whole-grain pastas, breads, and other products, be sure to check that the label says "100% whole wheat" or "whole grain." If the label uses words like "multigrain" or "100% wheat," there’s no guarantee that the product is truly whole grain. Also make sure that the product contains no more than 3 grams of sugar per serving and has no trans fats.

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Fruit Facts
Fruits are not only refreshing and flavorful, they’re also chock-full of health-boosting fiber and various vitamins, minerals, and phytochemicals. These good carbs are an essential part of the South Beach Diet beginning on Phase 2 and provide nutrients that are vital for your health and the maintenance of your body. It’s been shown that people who eat more fruits, along with vegetables, have fewer chronic diseases, including heart disease, type 2 diabetes, and certain cancers. Fruit comes in a wide variety of colors and flavors, ranging from tangy orange and yellow citrus fruits to sweet red cherries and blueberries. You can enjoy fruits as a snack, tossed in salads, on top of cereal, and even in your cooking and baking. To really maximize the benefits of these superfoods, it’s best to eat a wide variety.

Off-Limits on Phase 1
As good for you as fresh, fiber-rich whole fruits are, they are off-limits during Phase 1 of the South Beach Diet. Here’s why: The goal of Phase 1, the most restrictive part of this healthy lifestyle plan, is to jump-start your weight loss, stabilize blood-sugar levels, and eliminate cravings for sugary foods and refined carbohydrates. While fruits are healthy, many are also high in natural sugars, which can cause swings in blood sugar that lead to hunger and cravings for more sugary and starchy foods. By eliminating fruit and other foods that are high in sugar on Phase 1, your cravings will gradually disappear and you’ll gain control over what you eat.

Transitioning to Fruits on Phase 2
After 2 weeks on Phase 1, you can move on to Phase 2 and start adding most whole fruits back into your diet. The key is to do so mindfully so your cravings don’t return. Some people seamlessly reintroduce fruit, while others need to carefully experiment with portion size and type of fruit to avoid reawakening their cravings. Regardless of the method that ends up working best for you, start with having fruit once a day and see how that feels. The goal is to gradually increase your servings to up to 3 times a day.

Fruits for Phase 3
Some fruits are off-limits until Phase 3 of the South Beach Diet because the sugars they contain are more readily absorbed by the body. And even on Phase 3, these fruits are recommended only occasionally since they may trigger hunger and cravings. The fruits in this category include watermelon, pineapple, dates and figs, fruit juices, and canned fruit in heavy syrup. No food is forbidden once you hit Phase 3, but if you do find that a specific fruit sets off your cravings, try your best to avoid it, as there are many other delicious fruit options out there that won’t jeopardize your weight-loss goals.

[ami]

The Basics of a Balanced Diet

You’ve heard the term before and know how important it is. But what exactly makes a diet balanced? For starters, a balanced diet means regularly eating a wide variety of nutritious foods, such as lean protein, whole grains, fruits, vegetables, beans and legumes, low-fat dairy, and healthy, unsaturated fats. If you’re following the South Beach Diet, you’re already on the right track! Eating a balanced diet not only helps improve your overall health, but it can also help you lose weight faster and keep it off. Here’s a breakdown of foods and nutrients you should enjoy for a balanced diet.

1. Lean Protein: Lean protein is necessary for building strong muscles and regulating your metabolism. It also slows the speed of digestion, helping you to feel fuller longer. You can get lean protein from a variety of sources, including beans and legumes, eggs and soy products, low-fat dairy products, poultry, seafood, and lean cuts of meat.


2. Low-Fat Dairy: Low-fat dairy products contain calcium, vitamins A, D, B12, and riboflavin. The South Beach Diet recommends choosing reduced-fat and fat-free dairy, such as milk and yogurt, and avoiding the full-fat varieties.


3. Fats: Fats often get a bad rap when it comes to dieting, but not all fats are bad for you. “Good” fats, also known as monounsaturated and polyunsaturated fats, have been shown to help prevent heart disease and lower cholesterol levels when substituted for saturated fats in the diet. Excellent sources of “good” fats are extra-virgin olive oil, canola oil, avocado, nuts, and omega-3-rich fish and shellfish.


4. Whole Grains: Whole grains contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Whole grains can be introduced starting on Phase 2. Be sure to check that the label says "100% whole wheat" or "whole grain" and choose products that contain 3 grams of sugar or less per serving and have no trans fats.


5. Vegetables: Packed with a wealth of nutrients, including vitamins, minerals, and antioxidants, vegetables have been shown to help prevent cancer, diabetes, and heart disease. Enjoy vegetables of all colors, such as tomatoes, eggplant, squash, and kale.


6. Fruits: Fruits are just as healthy as they are delicious. Like vegetables, fruits are chock-full of health-boosting nutrients, including vitamins, minerals, antioxidants, and fiber, and can be enjoyed starting on Phase 2. Blueberries, blackberries plums, oranges, and red grapes are some examples of antioxidant-rich fruits to include in your diet.


7. Fiber: There are two types of fiber — soluble and insoluble. Soluble fiber helps slow the rate of digestion and may also help lower cholesterol. Insoluble fiber improves bowel function and may help protect against intestinal disease. Moreover, fiber can help you feel fuller and more satisfied for a longer period of time. Good sources of fiber include whole grains, fruits, vegetables, and beans and legumes.

[ami]

Spice Up Your Everyday Meals

If you’re looking to liven up your meals on the South Beach Diet, a little seasoning may be all that’s needed to do the trick. Simply reinvent your everyday favorites and give them a flavorful kick by experimenting with different — even exotic — herbs and spices. Varying the flavors in your favorite dishes is a great strategy for fighting food boredom, and it helps you to successfully follow your healthy eating plan. Here are a few ways to breathe new life into your meals with zesty herbs and spices from three popular cuisines.

Go Italian: Herbs like oregano, parsley, basil, rosemary, and thyme are all key ingredients in Italian food, as are spices like nutmeg. The herbs can be bought fresh or dried (in which case less is needed to add flavor to meals) and used in soups and sauces, on whole-wheat pizzas, and even tossed with salads. Try freshly grated nutmeg with ricotta crème or fruit desserts.

Go Mexican: For a south-of-the-border flavor fiesta, make use of red-pepper flakes, cilantro, and garlic. These seasonings will easily enliven meat, chicken, seafood, and pork dishes, and they work equally well in soups and salads.

Go Asian or Indian: Spices like coriander, cardamom, cumin, and ginger will give your foods an exotic flair. Some of them (like cardamom) can be quite pungent, so go easy at first. Try mixing a little of all three to make a delicious seasoning rub for grilled fish and chicken.

[ami]

Your Complete Guide to Beef

As you’re following the South Beach Diet, you may notice that eating lean protein is a core part of the plan — and there’s a good reason why: Lean protein curbs hunger and allows you to maintain muscle mass while losing weight, which keeps your metabolism running at its peak. Lean beef is not only a good source of protein but also of iron and vitamin B12. Lean cuts of beef — those containing less saturated fat, such as sirloin and tenderloin — are recommended on all Phases of the South Beach Diet. Other fattier cuts, like prime rib, should be avoided until Phase 3 and even then should be eaten sparingly.

Making the Grade
To choose the leanest beef, you should consider both its grade and cut. The grade is a voluntary US Department of Agriculture evaluation that's based on the amount of fat marbling, which is how much fat is in the meat muscle. "Prime" is the highest grade, meaning the beef is fattier and more marbled than in other grades; "Select" grade is the leanest beef; and "Choice" beef is in between. Your best bet is to choose Select grades of beef. You can also use your eyes to gauge what’s leanest, avoiding those with lots of white marbling.

A Cut Above
When buying beef you need to also factor in the cut, which refers to the part of the cow the meat comes from. Meat from more active parts of the cow tends to be more muscular and have less fat, while cuts from more sedentary parts are more tender and fatty. There are approximately 300 types of retail cuts of beef.

The best beef choices for the South Beach Diet come from the round, loin, and flank cuts of beef. You want to go for lean meat that has 10 g or less of total fat and 4.5 g or less of saturated fat per 100 g portion. Below are the cuts of beef you can enjoy.

Phase 1 Cuts of Beef

Bottom round
Eye of round
Top round
T-bone
Tenderloin
Top loin
Sirloin steak
Flank steak
London broil
Ground beef
Pastrami, lean

Phase 2 Cuts of Beef
All cuts of beef on Phase 1, as well as...

Hot dogs: All hot dogs made with beef (or pork, poultry, or soy) can be enjoyed occasionally, as long as they are at least 97% fat-free (3 to 6 g fat per serving). Serve them with 100% whole-wheat or whole-grain buns topped with sauerkraut or mustard. Avoid sugary condiments like ketchup.

Phase 3 Cuts of Beef
All cuts of beef on Phase 1 and Phase 2, as well as…

Starting on Phase 3 of the South Beach Diet, you can reintroduce other types of meat, such as brisket and prime rib, but even then they should be eaten sparingly because they are typically high in saturated fat. Here’s a list of Phase 3 cuts of beef:

Brisket
Prime rib
Rib steak (also known as rib-eye)
Rib-eye roast
Skirt steak
Beef jerky
Beef liver

[ami]

How to Enjoy an Avocado

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

Buying avocados
There are dozens of varieties of avocados. The two most commonly found in supermarkets are California varieties: the Hass (pebbly black skin) and Fuerte (green skin). When selecting any variety of avocados, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole or some other dish using avocados, since they take a few days to ripen.

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

You can store ripe fruit in the refrigerator for up to three days. Keeping the pit in the avocado helps prevent discoloration, but if your avocado is already cut, rub the surface with lemon or lime juice. Brown discoloration won't affect the nutritional value or flavor of an avocado.

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

To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a sharp knife, tap the knife’s tip into the pit and twist gently to remove. To take off the flesh, you can either peel the fruit or use a paring knife to dice the flesh while still inside the skin, then scoop it out with a spoon. To prevent the scooped-out flesh from darkening after contact with air, squeeze lemon juice over it or add lemon juice to your recipe.

[ami]

Today, February 4, is National Wear Red Day, a day set aside to raise awareness that heart disease is the number-one killer of women in the United States today. In fact, many people are surprised to learn that heart disease claims the lives of more women than breast cancer. More specifically, one in three American women will die of heart disease — but it doesn't have to be that way. "Today we have the knowledge and tools to prevent heart attacks and strokes," explains Dr. Arthur Agatston, preventive cardiologist and author of the bestsellers The South Beach Heart Health Revolution and The South Beach Diet Supercharged.

"The first step toward preventing heart disease is to lead a healthy lifestyle," says Dr. Agatston. A healthy eating plan like the South Beach Diet — which emphasizes the right carbs and the right fats, along with 20 minutes of interval exercise or core-strengthening exercises on alternate days of the week — can help reduce the risk of many conditions that contribute to heart disease, including high blood pressure, high LDL ("bad") cholesterol, low HDL ("good") cholesterol, and chronic inflammation. "We now know that this type of inflammation, which is a revved-up response to the body's natural infection-fighting mechanism, is a key factor underlying heart disease," says Dr. Agatston. "By embracing wholesome eating and an active lifestyle, you'll be taking critical steps toward saving your life."

Support women's health today by wearing an article of red clothing, a red ribbon, or another red item. In addition to advocating heart-health education, you can encourage the women in your life to lower their heart-disease risks by improving their eating habits, exercising more, and scheduling regular doctor visits. At SouthBeachDiet.com, we want you to do your part to change the troubling statistics about women and heart disease.

For more information about Dr. Agatston's revolutionary, aggressive, prevention-oriented approach to cardiac care, order The South Beach Heart Health Revolution today or visit SouthBeachDiet.com/heart.

[ami]

Healthy Ways to Tackle Super Bowl Sunday

Are you ready for some football? Fans across the country are gearing up for the biggest game of the year, and for many, this also means hosting or attending a Super Bowl party. To avoid indulging in trays of fried finger foods, bowls of chips and dip, and other traditional (and unhealthy!) Super Bowl Sunday snacks — which are likely to derail your diet — try these four South Beach Diet–friendly alternatives:

1. Instead of chips and dip … prepare a platter of fresh-cut veggies and hummus dip, if you’re on Phase 1. If you’re on Phase 2 or 3, replace chips with toasted whole-wheat pita triangles and pair them with salsa or a South Beach Diet-friendly dip.


2. Instead of Buffalo wings …substitute Buffalo Chicken Bites and serve with a South Beach Diet-friendly blue cheese sauce for dipping. You can prepare your own blue cheese sauce by mashing crumbled reduced-fat blue cheese and whisking it together with reduced-fat sour cream, mayonnaise, fresh lemon juice, vinegar, and hot pepper sauce.


3. Instead of pizza ... bake portobello mushroom caps as your “crust,” topped with some tomato sauce and shredded reduced-fat mozzarella cheese.You can add cooked low-fat turkey sausage or some diced ham if you like and season with fresh or dried herbs of your choice. If you’re on Phase 2, use whole-wheat or white whole-wheat flour to prepare a homemade crust, or toast a whole-wheat pita, and add your favorite toppings.


4. Instead of fatty buttery popcorn … enjoy a nut mix like the Spicy Nut Mix if you’re on Phase 1. If you’re on Phase 2 or 3, microwave a bag of trans-fat-free popcorn.

Game-Day Alcohol Reminder
If you’re on Phase 1, alcohol (including beer and wine) is off-limits, so stick to sugar-free sodas, flavored waters, vegetable-juice cocktail, diet tonic, club soda, seltzer (with lime), or water. If you’re on Phase 2 or 3, you can enjoy alcohol, like wine and light beer. It is recommended that women limit their intake to one alcoholic beverage a day, and men, to one to two a day.

[ami]

Guilt-Free Valentine's Day Gifts

With the most romantic holiday just around the corner, you may already be thinking of a gift to buy your sweetie. And if your valentine is following the South Beach Diet, we have good news: A small amount of dark chocolate (which is always appreciated on Valentine's Day) is a delicious source of heart-healthy nutrients and is recommended on Phases 2 and 3. If your sweetheart is on Phase 1 or simply isn’t a fan of chocolate (gasp!), you may have to think outside the heart-shaped chocolate box this year. Certainly, flowers will brighten that special someone's home or office, but if you're looking for a less conventional gift, we have some ideas to inspire you. Take a look:

* Say "I love you" with a pair of tickets to a show or a sought-after sports event. This is an easy-to-wrap gift that's sure to bring a smile to your valentine's face.
* Offer to take over some of your honey's household chores for a week (think laundry, yard work, or walking the dog).
* Serve breakfast in bed. Surprise your loved one with an early-morning veggie omelet — a delicious morning meal that is approved for all Phases of the South Beach Diet.
* Prepare a romantic, South Beach Diet–friendly dinner! Don't despair over not having the time to cook a midweek feast. You can find plenty of quick, simple, and tasty recipes that take less than 30 minutes total on our Web site and in the South Beach Diet Super Quick Cookbook and the South Beach Diet Quick & Easy Cookbook. You can also find special recipes just right for Valentine's Day in the South Beach Diet Parties & Holidays Cookbook. Order a copy today.
* Treat yourselves to a couple's massage. Give each other a massage with warm scented oils and lotions, or find a local spa that offers couple’s massages.
* Put on your dancing shoes. Visit your favorite club, or sign up for ballroom dancing classes for the day. Or just put on some tunes at home and dance the night away.
* Create your own Valentine's Day card. This sentimental gift will be appreciated even if you're not the greatest artist. For a personal touch, include funny sayings that the two of you share, or paste in memorable photos. This homemade keepsake will likely be treasured for years to come.

[ami]

3 More Reasons to Love Dark Chocolate

As if you need another reason to eat chocolate! We know dark chocolate is one of a number of foods containing antioxidant-rich compounds known as flavonoids, which have been shown to improve heart health. Well, three studies now show that eating dark chocolate has even more health benefits. Here’s the scoop:

Reason 1: Dark chocolate can decrease blood pressure and lower the risk of developing diabetes in healthy individuals.
The research: A study published in the American Journal of Clinical Nutrition found that eating dark chocolate reduced insulin resistance and significantly lowered blood pressure. Doctors don't know exactly how much dark chocolate you need to reap these health benefits, but if you’re following the South Beach Diet, it's best not to overdo it. Starting on Phase 2, try dipping 4 to 5 strawberries in dark chocolate, or limit yourself to 1 or 2 dark chocolate wedges as an occasional treat.

Reason 2: Dark chocolate may be an anti-inflammatory.
The research: A study in the Journal of Nutrition found that dark chocolate improves health, including heart health. It significantly reduced levels of C-reactive protein (CRP), a substance that is an indicator of inflammation in the body, which helps determine the risk for developing coronary disease. Thus, dark chocolate may have "anti-inflammatory" properties.

Reason 3: Dark chocolate may keep you feeling fuller, longer.
The research: A University of Copenhagen study found that dark chocolate gives people more of a feeling of satiety than milk chocolate. Two and a half hours after eating either the dark or milk chocolate in two separate sessions, the participants were instructed to eat as much pizza as they liked until they felt comfortably full. As it turned out, the calorie intake from the pizza was 15 percent lower on the day they ate the dark chocolate. And it gets better! The participants also stated their cravings for sweet, salty, or fatty foods had lessened as well.

[ami]

Curious About Canola Oil?

Choosing heart-healthy oils when preparing and cooking food is key to the South Beach Diet. Healthy oils, like canola oil, are recommended on all Phases, and there’s a good reason why. 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?

The Health Benefits of Canola Oil
Canola oil is a cooking oil made from pressed canola seeds. It is a great source of alpha-linolenic 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.

[ami]

Go Wild When It Comes to Salmon

Next time you head to the fish counter to buy salmon, consider choosing the wild variety instead of farmed. According to a report published in the journal Science, farmed salmon contain more potentially dangerous toxins than salmon caught in the wild.

Researchers analyzed 700 wild and farmed salmon bought in 16 different cities in Europe and North America and found that farmed salmon contained unusually high amounts of industrial by-products, pesticides, and suspected cancer-causing agents known as polychlorinated biphenyls (PCBs). What causes the contamination? The food given to the salmon while in captivity is contaminated with PCBs.

How can you tell the difference between wild and farmed salmon?
The most reliable method is to ask the fish purveyor. If that's not possible, or if the seller isn't sure, check the color. You're probably familiar with the light-pink color of farmed salmon — wild salmon is a brighter, deeper shade of red. The price may also be a giveaway — farmed salmon is less expensive than wild salmon because it is more widely available.

Finally, don't let these findings stop you from eating salmon altogether. It remains a great source of heart-healthy omega-3 fatty acids. Just keep in mind that it may be safer to "go wild." And if you can't find wild salmon, try getting rid of some of the fat — where PCBs accumulate — from farmed salmon by removing the skin and grilling the fish. Another convenient option is canned or pouched salmon, which is almost always wild.

[ami]

How to Overcome Weight-Loss Frustrations

As you’re following the South Beach Diet, you will accomplish a lot more than just achieving your weight-loss goals — you’ll also be improving your health and renewing your confidence. That said, there will be times when you’ll feel frustrated, especially when those pesky pounds won’t budge. But this doesn’t mean your eating plan isn’t working for you. Developing healthy habits, like making good food choices and exercising regularly, takes time — that’s why slow and steady weight loss works for the long haul. If you feel like you’ve been following the Meal Plans and the scale isn’t moving, here are a few steps to help you get past this temporary bump in the road:

* Re-evaluate your Meal Plans. If you’re on Phase 1, make certain that you’ve removed all refined sugars and starches from your diet these first two weeks (you’ll still be enjoying good carbs from many vegetables and legumes though!) so you can stabilize your blood-sugar levels and diminish cravings. Once you’re on Phase 2, you’ll slowly start adding more good carbs, such as whole grains and fruits, back in to your diet. If your weight loss has stalled on Phase 2, then take a look at the good carbs you are eating. Maybe you need to cut back on the number of servings of whole grains and fruits you’re getting or work them in more slowly. A great idea is to keep a food diary diligently for one week and then re-evaluate your food choices.


* Move to Phase 2 after the first two weeks. If you spend too much time on Phase 1, you can start to lose lean muscle mass, which will stall weight loss. Also, you don’t want to miss out on the myriad vitamins, minerals, and other nutrients that come from reintroducing whole fruits and whole grains to your diet, not to mention the added fiber. Dr. Agatston recommends that you move on to Phase 2 after the first two weeks, even if you didn’t absolutely stick to the Meal Plans on Phase 1.


* Think slow and steady. Everyone has a different body chemistry, so it’s only natural that some people may lose weight at a slower rate than others. A slower metabolism or a medical condition can affect how much weight you lose and how quickly. Also, the fewer pounds you have to lose, the slower they may come off. Whatever the case, no two people will be exactly alike in their ability to lose weight. On Phase 2, aim to lose just 1 to 2 pounds a week. This slow and steady pace will help keep it off for good.


* Focus on successes other than the scale. Maybe it’s the way your clothes fit or maybe you’re suddenly able to walk up a flight of stairs without losing your breath. Take a look at the positive changes that don’t involve the scale. Sure, your weight is important, but taking a break from thinking of weight loss in terms of numbers may be just what you need to continue your success.

[ami]

Say Cheese!

Do you enjoy cheese? Who doesn’t! Whether you’re adding feta to your salads, cheddar to your wraps, or mozzarella to your pizza, cheese is a healthy and delicious addition to entrées, sandwiches, pasta dishes, and more. And with so many different varieties of cheese to choose from, each one with its own distinct texture and flavor, the options are limitless. You can enjoy cheese on all Phases of the South Beach Diet as long as you choose fat-free, low-fat, or reduced-fat varieties, which are lower in saturated fat, cholesterol, and calories. For hard cheeses, look for varieties that have 6 grams of fat or less per 1-ounce serving. Whole-milk varieties of cheese are typically high in saturated fat and calories and should be used in moderation or avoided until Phase 3. Here’s more on the benefits of cheese.

A Powerful Source of Protein
Like many dairy products, cheese is an excellent source of calcium, and protein, which are essential for bone growth and cell renewal. Cheese also contains other important nutrients like phosphorous, zinc, vitamin A, riboflavin, and vitamin B12. Studies show that certain ingredients in dairy may protect you from heart disease and cancer as well as prediabetes.

A Great Addition to Meals
Cheese is great eaten all by itself or added as an ingredient when preparing meals. Try it as a mid-morning or mid-afternoon snack paired with whole-wheat crackers or fresh fruit (Phase 2), or tossed in salads and pasta dishes. There are soft, semisoft, and hard cheeses, as well as fresh or aged varieties. Here’s a rundown of some cheese varieties that are available reduced-fat, and tips on how to incorporate them into your meals:

* American cheese used to be a blend of cheddar and Colby cheese but was later reinvented in America, hence its name. American cheese is great on deli-meat sandwiches or on hamburgers.
* Blue cheese has been treated with molds that form the blue or green veins throughout and give the cheese its characteristic flavor.
* Cheddar cheese is a firm cow’s milk cheese that is available in a range of flavors from mild to extra sharp.
* Cottage cheese, fat free, 1%, or 2% is similar to ricotta cheese but has a more defined curd and is thinner than ricotta. Cottage cheese is an acid curd cheese and relies on the tendency of warm milk to curdle.
* Farmer’s cheese is a form of cottage cheese with its liquid pressed out.
* Feta cheese is a tangy cheese that can be crumbled into salads and over chicken dishes.
* Monterey Jack is an ivory-colored cow’s milk cheese that is great for melting and for sandwiches.
* Mozzarella is a cow’s milk cheese that is delicious with salads and sandwiches and on pastas and pizzas.
* Light spreadable cheese is a creamy, smooth cow’s milk cheese. It has a mild flavor, and a single-wrapped portion makes an easy, fuss-free take-along snack on its own. Or enjoy it on whole-grain crackers, spread into celery sticks, or in a sandwich.
* Parmesan is a nutty-tasting hard cheese that is at its best when freshly grated. Since Parmesan is so versatile and full-flavored, it can be used in a variety of dishes.
* Part-skim ricotta is a smooth cheese that resembles cottage cheese but is sweeter tasting and has four times more calcium. Part-skim ricotta has all the flavor of the whole-milk version but 40 percent less fat. Because of its sweet flavor, ricotta cheese is a great ingredient for desserts.
* Part-skim string cheese makes for a delicious, easy on-the-go snack.
* Provolone is an Italian cow’s milk cheese that is great for melting.
* Swiss is a holey cheese that is wonderful for sandwiches and can be melted into egg dishes.