The Daily Dish Archive

[Kimboroni]

The Daily Dish is a free daily e-mail that the official South Beach Diet website sends out nearly every day. Go to the official SB site's public pages at http://www.southbeachdiet.com/public and fill out the profile. When it gives you an option to sign up for e-mails, make sure to check the Daily Dish box. It may take a few days or even a little over a week for you to start receiving it, but it is a terrific resource with recipes, diet updates, and helpful tips.

I thought it would be useful for people to have access to old Daily Dish entries, so I've compiled an archive here.

Try CTRL+F to search this page for a specific topic. You'll have to search each page of this thread separately. There are currently 3 pages of Daily Dish entries.

Here are quick links to a couple of popular topics that they've covered extensively:

Label reading series
Fast Food on the Beach-- includes casual dining as well


Here are my archived entries:

Tofu for Dessert

Low-fat and versatile, tofu can help lower LDL ("bad") cholesterol levels and is being studied for its role in preventing osteoporosis. If you are lactose-intolerant, a vegan, or simply interested in a change of pace, try this sweet and satisfying Phase 1-appropriate dessert recipe:

Creamy Tofu Dessert, Serves 3

Ingredients
1 10.5-ounce package silken tofu
3 tablespoons fructose
1 teaspoon ground cinnamon
1 teaspoon vanilla extract

Instructions
Combine all ingredients in a blender or food processor until smooth and creamy.

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South Beach Diet Updates

The South Beach Diet (SBD) continues to evolve as new nutritional studies and information come out. Recently, the results of new studies have shown that some of the "foods to avoid" may not be as bad for us as the original studies on glycemic index demonstrated. There are also some new, exciting studies about the role calcium plays in weight loss. The end result is that you can continue to enjoy all of the foods recommended for the SBD-as well as adding back in a few of your favorites! Here are the major changes:

Kimbo's note: the most current info on updates can be found at the paid site, at this public link:
http://secure.agoramedia.com/southbeach/updates.asp

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South Beach Snacks

Snacks are an important part of the South Beach Diet . Not only do they stave off hunger between meals, but they also help keep your blood sugar levels stable throughout the day. For a snack idea that is appropriate for Phase 1, try this versatile cherry tomato recipe. You can enjoy the tomatoes on their own, mix a few in with some low-fat cottage cheese, or add them to hummus.

Sautéed Cherry Tomatoes with Chives
4 servings

Ingredients
2 teaspoons olive oil 2 pints cherry tomatoes 2 tablespoons chopped fresh chives salt & freshly ground black pepper to taste

Instructions
In a large skillet, heat oil over medium-high heat. Add tomatoes and sauté until skins begin to split, 3 to 4 minutes. Remove from heat, toss with chives, and season with salt and pepper.

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The Battle of the Sexes
Attention women: Don't be discouraged if your husband loses weight faster than you on The South Beach Diet . While most men have an easier time dropping the pounds than their female counterparts, a little patience and perseverance will eventually help you reach your goals. Why do men have all the weight-loss luck?

1. Men tend to gain weight around their bellies. Women, on the other hand, tend to gain weight in the hips and thighs. Belly fat is the first thing to go on The South Beach Diet , so men generally see greater success during the early stages.

2. Men have less body fat and more muscle. This higher muscle-to-fat ratio means that men also have the benefit of a higher metabolic rate. Because of this, men have to put less effort into losing weight. Most women, on the other hand, have a lower muscle-to-fat ratio and, therefore, have to work harder to lose the same amount of weight.

3. Men don't have to deal with the hormonal changes of pregnancy or menopause. While it's true that both men and women have the tendency to gain weight as they age, women have the added challenge of dealing with hormonal fluctuations during pregnancy and menopause. Hormones wreak havoc on a woman's weight-control mechanisms, adding another weight-loss hurdle.

So what does this mean for a woman struggling with weight loss? First, don't compare your progress with that of your husband, and second, don't worry. You may have to work a little harder to get to your goal, but you will get there.

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Beer Drinkers' Guide to the Super Bowl

Maltose, the sugar produced from grains during the beer brewing process, has a higher glycemic index than white bread or table sugar. Beer, therefore, can cause large swings in blood sugar and insulin levels.
While one day of moderate beer consumption will unlikely cause you to grow a beer belly, it could bring back the cravings you've worked so hard to abolish. If you can't watch the game without beer, have a light beer or a beer with a low carbohydrate content. If you choose to treat yourself to a cold one, be aware that these types of beer still contribute calories. You'll also need to monitor your response, watching for the return of any cravings.

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Heat Things Up in the Kitchen

During the cold winter months, a week's worth of chilled salads may not be all that appealing. To fight off freezing weather, try experimenting with robust ingredients like beans, lean meats, and nuts. With a little creativity, even those in Phase 1 (the strictest Phase) can create warm, hearty South Beach Diet-friendly meals. To get started, try this recipe—it's appropriate for all Phases (and vegetarians, too):

Veggie Chili
Makes 8 (1-cup) servings

Ingredients
· 2 bell peppers (red, yellow, or green), diced
· 1 medium onion, chopped
· 2 teaspoons olive oil
· 12 ounces soy/meat alternative crumbles
· 1 tablespoon chili powder (or more to taste)
· 1 teaspoon ground cumin
· 1 4-ounce can chopped green chilies, drained
· 1 14.5-ounce can diced tomatoes
· 1 15-ounce can black beans, drained
· 1 15-ounce can kidney beans, drained
· 1 15-ounce can tomato sauce

Instructions
Heat the oil in a large saucepan over medium-high heat. Add the peppers, onion, and garlic and heat until they soften. Add remaining ingredients. Bring the mixture to a boil, then reduce the heat. Simmer for 30 minutes, stirring occasionally.

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Middle Eastern Tuna Salad
3 servings

Ingredients
1/3 cup nonfat plain yogurt
2 tablespoons tahini or fruity olive oil
1 teaspoon fresh lemon juice
2 cloves garlic, very finely chopped
1 teaspoon ground cumin
1 6-ounce can solid white tuna in water, drained and flaked
1 8-ounce can chickpeas (3/4 cup), drained and rinsed
1/4 cup chopped parsley, preferably Italian flat-leaf
Salt & freshly ground black pepper to taste

Instructions
Whisk together yogurt, tahini or olive oil, lemon juice, garlic and cumin in a bowl. Stir in tuna, chickpeas and parsley and season with salt and pepper.

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New Rules About Yogurt

Ever wonder why you can't find sugar-free yogurt at the grocery store? That's because it doesn't exist. Yogurt contains a natural, low-glycemic sugar called lactose. But if yogurt contains sugar, when is it OK to eat yogurt on The South Beach Dietâ„¢?

Thanks to recent research pertaining to calcium's role in weight loss, Dr. Agatston has updated the diet to include yogurt in every phase. Not all yogurts are created equal, so follow these Phase-by-Phase guidelines for yogurt consumption:

During Phase 1, limit yourself to fat-free plain yogurt. Avoid any sweetened yogurts, even those with artificial sweeteners, but feel free to flavor your yogurt as you would a ricotta crème.

During Phases 2 and 3, you may also introduce artificially sweetened, nonfat flavored yogurt. To identify yogurt that's been artificially sweetened, look for the words "light" or "lite" on the label. Limit to 4 ounces daily.

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South Beach 'Peanut Butter Cup'
Serves 1

Ingredients
1 no sugar added fudgsicle
1-2 tablespoons peanut butter
1-2 tablespoons light frozen whipped topping or whipping cream

Instructions
Take a no sugar added fudgsicle and scrape it off the stick (microwaving it for about 15 seconds helps). Then add 1-2 tablespoons of peanut butter and 1-2 tablespoons of light frozen whipped topping or whipping cream. Mix together and enjoy.

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Snacking on Eggs

Snacking between meals can keep your blood sugar levels steady and will help curb cravings. Be sure to choose snacks such as low-fat cheese, nuts, or another good source of protein. Eggs make a great snack—for a flavorful treat, try this Phase 1-friendly recipe for deviled eggs:

Deviled Eggs with Horseradish and Scallions
Serves 4

Ingredients
4 large eggs
2 tablespoons regular or low-fat mayonnaise
1 tablespoon prepared horseradish
1 teaspoon Dijon mustard
1 tablespoon finely chopped scallions
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon paprika (optional)

Instructions
Place eggs in a single layer in a saucepan and cover with cold water. Use enough water so that there's about an inch covering the tops of the eggs. Cover the pan and bring to a boil over high heat. Let boil for 6 minutes, then remove from heat and let eggs cook in the hot water for another 10 minutes. Drain, then run cold water until completely cooled. To remove shells, gently tap the eggs all over on a hard surface, roll the eggs between your hands, then peel away the shells. Cut the eggs in half lengthwise and place the yolks in a small mixing bowl. Mash, adding the mayonnaise and mustard, until a smooth paste forms. Stir in horseradish, scallions, salt, and pepper. Using a teaspoon, stuff the egg cavities with the yolk mixture and sprinkle with paprika (optional). Serve at room temperature or chilled.

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Breakfast to Go

Do your mornings tend to be a bit rushed? This simple yet satisfying breakfast—good for all Phases—is also a snap to prepare:

Yogurt Breakfast
Serves 1

Ingredients
8 ounces plain nonfat yogurt
1-2 teaspoons sugar substitute
1/2 teaspoon vanilla extract
Sprinkle of cinnamon (optional)

Instructions
Mix ingredients and serve.

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Make-Your-Own Salad Dressing

Store-bought salad dressings that contain 3 grams of sugar or less per serving are acceptable on The South Beach Diet(TM). Adventurous cooks may want to try making their own, however. This Asian-inspired recipe is good for all Phases:

Ginger-Miso Tofu Dressing
Makes 1.5 cups
Prep time: 10 minutes

Ingredients
1/2 cup low-fat firm silken tofu (4 ounces)
3 tablespoons rice vinegar
3 tablespoons white (shiro) miso (see Ingredient Note)
1/4 cup water
2 tablespoons chopped fresh ginger
2 teaspoons canola oil
1 clove garlic, crushed and peeled

Instructions
Combine all ingredients in a blender; blend until smooth. Thin with more water, if desired.

Ingredient Note
Miso: Made from fermented soybeans, miso is a common ingredient in Japanese cooking. There are different types of miso, in shades ranging from white and yellow to reddish brown and dark brown. Available at health-food stores and Japanese markets.

Recipe by Victoria Abbott Riccardi; reprinted with permission of EatingWell.

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Berries on the Beach

This easy Phase 2 recipe can add flavor to any dish. Try serving it with fresh pears or nonfat plain yogurt.

Mixed Berry Compote
Serves 8

Ingredients:
1/2 cup sugar substitute
1/2 cup water
1/2 pound assorted frozen berries, defrosted

Instructions:
Place the water and sugar substitute in a saucepan and bring to a boil. Add the berries and simmer for 2 minutes.

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Happy Easter on the Beach!

Looking for some tasty ways to celebrate Easter that are South Beach Diet(TM) -friendly? We've got suggestions for savory hors d'oeuvres, mouthwatering holiday dinners, and more. Here's a recipe to get you started:

Holiday Ham with Sugar-free Apricot Glaze
Phase 2

Ingredients:
Precooked ham (Note: Avoid canned hams due to their high sodium content)
1 cup sugar-free apricot preserves
Whole cloves (optional)

Instructions:
When heating your precooked ham, follow these guidelines from Hormel
(www.hormel.com):
To avoid drying out ham, heat it slowly in a 325°F oven.
Do not use sharp utensils that may pierce the ham, since piercing allows valuable juices to escape.

Here are recommended internal temperatures for proper doneness:
Fresh hams: 160-170°F
Whole leg or half leg: 160-170°F
Smoked whole or half ham: 160°F
Smoked and fully cooked ham: 130-140°F
Using a thermometer is the most accurate method for testing doneness. Do not let the thermometer touch a bone—it will result in an inaccurate reading.

Remove the ham when it has reached a temperature that is 5 to 10 degrees lower than the recommended temperature for doneness. During the 10 to 15 minute resting period, the ham will continue cooking and will reach the proper temperature. Following this method will ensure that the meat will not be overcooked. (Overcooked pork tastes dry and tough.) Letting it stand will also make it easier to carve.

HOLIDAY GLAZE
15 minutes before removing your ham from the oven, brush it with sugar-free apricot preserves. Optional: Right before applying the glaze, press whole cloves into the ham.

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Eating to Lose

While it seems harmless to skip a meal or a snack from time to time, you may actually be setting your body up to gain weight. How is it possible to gain weight by NOT eating?

1. The first goal of The South Beach Diet(TM) is to eliminate cravings. By skipping meals and snacks, you can encourage these cravings to return and cause yourself to splurge on unhealthy foods, thus reversing your weight-loss progress.

2. If you start skipping too many meals, your body may go into starvation mode. In order to conserve energy and resources, your metabolism will start to slow down, ultimately causing your weight loss to stall.

So what do you do if you're just not hungry? Don't fall into the common trap of mistaking your diminished cravings for diminished hunger. If you're following the diet correctly, it's unlikely you will feel hungry. Your goal is to preempt hunger by eating regular meals and snacks throughout the day. If you avoid feeling hungry, you will avoid overeating, and you will be able to achieve and maintain your desired weight.

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Asparagus on the Beach

Asparagus, a fresh-tasting spring vegetable, is in season right now. To incorporate this vegetable into your diet, try this mouthwatering and Phase 1-appropriate recipe:

Roasted Asparagus with Pine Nuts
Makes 4 servings

Ingredients:
2 tablespoons pine nuts
1 1/2 pounds asparagus
1 large shallot, thinly sliced
2 teaspoons extra-virgin olive oil
1/4 teaspoon salt, divided
Freshly ground pepper to taste
1/4 cup balsamic vinegar

Instructions:
1. Preheat oven to 350°F. Spread pine nuts in a small baking pan and toast in the oven until golden and fragrant, 7 to 10 minutes. Transfer to a small bowl to cool.

2. Increase oven temperature to 450°F. Snap off the tough ends of asparagus and, if desired, peel the stalks. Toss asparagus with shallot, oil, 1/8 teaspoon salt and pepper. Spread in a single layer on a large baking sheet with sides. Roast, turning twice, until the asparagus is tender and browned, 10 to 15 minutes.

3. Meanwhile, bring vinegar and remaining 1/8 teaspoon salt to a simmer in a small skillet over medium-high heat. Reduce heat to medium-low and simmer, swirling the pan occasionally, until slightly syrupy and reduced to 1 tablespoon, about 5 minutes. To serve, toss the asparagus with the reduced vinegar and sprinkle with the pine nuts.

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.

[Kimboroni]

Here are more:

Seven Stroke Risk Factors

May is National Stroke Awareness Month

Stroke is the third leading cause of death in the United States and can hit anyone at any time. The effects of strokes can be mild or severe, but what few know is that strokes can be prevented with the help of seven simple changes in lifestyle.

1. Control your blood pressure. High blood pressure (hypertension) is "the silent killer" because checking it regularly is the only way to know if you have it. Blood pressure can be controlled with regular exercise and a diet such as The South Beach Dietâ„¢ that is low in saturated fat and high in whole grains.

2. Ask your doctor to test you for an irregular heartbeat. Also known as atrial fibrillation (AF), an irregular heartbeat can cause your blood to clot more easily, leading to stroke. If you have AF, your doctor may prescribe medication to treat it.

3. Lower your cholesterol. High cholesterol puts you at greater risk of stroke. Cholesterol can be lowered through diet modifications and regular exercise.

4. Treat your sleep apnea. Sleep apnea is an illness where you stop breathing during sleep. This puts you at a greater risk of developing stroke or heart disease. If you suspect you suffer from sleep apnea, consult your physician.

5. Quit smoking. Smoking doubles your risk of having a stroke by raising blood pressure and speeding up the clogging of arteries.

6. Avoid drinking excessive alcohol. Some studies have shown that excessive drinking increases stroke risk-however, results are not conclusive. On the flip side, drinking one glass of red wine or an alcohol equivalent each day has been shown to offer some protection against stroke and heart disease.

7. Control your weight. Being overweight puts you at greater risk of developing a number of diseases, from heart disease to stroke to diabetes. You can lower your risk by getting regular exercise and beginning a healthy diet. The South Beach Dietâ„¢ is a great way to get started.

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Wild About Walnuts

On March 31, the Food and Drug Administration (FDA) announced the approval of a qualified health claim for whole and chopped walnuts. The health claim will read: "Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low-saturated-fat and low-cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease." Walnut manufacturers will now be allowed to print this health claim on their packaging in an effort to educate consumers about the walnut's role in a healthy diet.

All nuts, including walnuts, are part of The South Beach Dietâ„¢. You can enjoy 15 walnuts per day as a healthy snack.

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Low Carb... or Good Carb?

You've probably noticed that your local grocery store is stocking more and more low-carb products, and that low-carb diets have been discussed in many recent news reports. If you're interested in starting a weight-loss program, it can be difficult to sort through all the information and differentiate between the many diet options available.

It's important to remember that The South Beach Dietâ„¢ is not a carb-counting diet. The goal of The South Beach Dietâ„¢ is to teach you to choose the right carbs and the right fats. During Phase 1, the strictest Phase, you'll cut out some carbs in an effort to get rid of cravings, but you'll still enjoy beans and most vegetables. Again, you'll never be counting carbs or limiting yourself to a certain amount of carbs daily. The South Beach Dietâ„¢ is a low processed-carb diet that emphasizes good carbs.

As you move to Phase 2 of The South Beach Dietâ„¢, you'll reintroduce good carbs such as whole fruit, high-fiber cereal, whole grain pasta and bread, and brown or wild rice.even sweet potatoes. You'll be reeducating yourself on how to eat healthier for life.

Another aspect of The South Beach Dietâ„¢ that sets it apart from low-carb diets is that it's a low saturated-fat diet. Many low-carb diets allow you to eat saturated fat during weight-loss phases. You won't find ingredients such as heavy cream, prime rib, and bacon in South Beach Dietâ„¢ recipes. Instead, you'll enjoy heart-healthy unsaturated fat found in foods like nuts and olive oil. Dr. Agatston, a well-known cardiologist, specifically designed The South Beach Dietâ„¢ to be a heart-protective eating plan.

The South Beach Dietâ„¢ is flexible and easy to follow. The recipes incorporate a wide range of ingredients and flavors, so you won't suffer from diet boredom. This variety means that vegetarians can follow the plan, as well - The South Beach Dietâ„¢ Online even features vegetarian-only meal plans. (Low-carb diets, with their emphasis on animal protein, are often too limiting for vegetarians.)

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Quick Veggies for Busy People

Don't have time to steam your fresh vegetables? Try microwaving them instead. For best results, cut your veggies into even-sized pieces. Place them in a microwave-safe dish with two to three tablespoons of water and cover (Kimbo's note: I never cover them). Stir or rotate during cooking, being careful not to burn yourself on the steam. When the veggies are done, season them with salt and pepper, lemon juice, and olive oil or some grated, low-fat Parmesan cheese. Below are microwaving times for a variety of vegetables. All are Phase 1 unless otherwise noted.

Asparagus, broccoli, or cauliflower:
2-3 minutes for 1 cup
3-4 minutes for 2 cups
8-10 minutes for 1lb (spears)

Brussels sprouts:
3-4 minutes for 1 cup
6-7 minutes for 1lb

Carrots (not for Phase 1):
3-4 minutes for 3/4 cup
4-5 minutes for 1 1/2 cup

Green beans:
3 minutes for 1 cup
7-12 minutes for 1 lb

Greens:
2 minutes for 2 cups leaves (makes 1/2 cup cooked)
7-10 minutes for 1 1/4 lb

Summer squash and zucchini:
3-4 minutes for 1 1/2 cup (sliced)
6-7 minutes for 1 lb

Winter squash (Phase 2):
Cook in 1/4 cup water for 10-13 minutes

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Champagne on the Beach

This New Year's, you don't need to skip the champagne toast to stay true to your diet. For this special occasion, a glass or two of bubbly is allowed starting in Phase 2. Just make sure you drink during or right after a meal, since the food will help slow the absorption of alcohol into your bloodstream—and keep your blood sugar levels steadier. In addition, different types of champagne have different amounts of sugar, so it's important to know what to look for.

During the champagne-making process a sugar and liquor blend, called a "dosage," may be added to the bottle right before it's corked. The amount of dosage determines the style of champagne. Extra brut, for example, has no added dosage, making it the best choice for South Beach dieters. Brut and extra-dry varieties have only a small amount of added sugar and are, therefore, also acceptable choices.

Once you've selected your champagne, try this festive Phase 2 champagne-punch recipe:

New Year's Champagne Punch

Makes 18 cups of punch

Ingredients
1 package sugar-free ruby red grapefruit mix and 8 cups cold water
1 teaspoon sugar-free orange drink mix
2 bottles of extra brut, brut, or extra-dry champagne
1 liter club soda

Instructions
Following the directions on the package, combine 8 cups of water with the appropriate amount of sugar-free ruby red grapefruit mix. Add all the other ingredients except champagne. Chill well. Pour into punch bowl. Add champagne.

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Holiday Food Makeover: Eggnog

Who says Eggnog is off-limits on the South Beach Diet? With a few simple modifications, you can start enjoying this traditional holiday drink in Phase 2. Just replace the sugar with an artificial sweetener, replace the milk with skim milk, and replace the cream with fat-free half-and-half. We also recommend you use an egg substitute rather than raw eggs, since raw eggs can cause salmonella poisoning.

Here's one suggested recipe - feel free to experiment with your own:

South Beach Diet Eggnog

1 1/2 cups egg substitute
2 tablespoons artificial sweetener (Nutrasweet, aspartame, etc.)
2 tablespoons vanilla
2 (12 ounce) cans evaporated skim milk
3 cups fat-free half-and-half
1 tablespoon brandy extract
Nutmeg

Pour 1 1/2 cups egg substitute into bowl. Add artificial sweetener and mix on medium speed until light and fluffy. Gradually blend in vanilla, evaporated skim milk, fat-free half-and-half, and brandy extract. Chill for 24 hours to blend the flavors. To serve, stir well and sprinkle with nutmeg.

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Happy Holidays on the Beach!

Looking for some tasty ways to celebrate the season that are South Beach Diet-friendly? We've got suggestions for delicious cocktails, savory hors d'oeuvres, and mouthwatering holiday dinners for Phases 1 and 2. Here's a recipe to get you started:

Hot Mulled Cider on the Beach

Everyone loves a warm cup of cider during the holidays — and our recipe is Phase 1-friendly!

Wassail (Hot Mulled Apple Cider)
Serves 4

Ingredients
1 quart (4 cups) water
Sugar-free apple cider drink mix
4 cinnamon sticks
1 whole nutmeg
2 tablespoons lemon juice
1 teaspoon grated lemon peel
2 oranges
2 teaspoons cloves, whole

Instructions
Following the directions on the package, combine the appropriate amount of sugar-free apple cider drink mix with 4 cups of water in a large heavy saucepan. Add the cinnamon, nutmeg, lemon juice, and lemon peel. Keep the oranges whole and leave the peel on. Press 1 teaspoon's worth of cloves into each orange and add them to the pot. Bring to a simmer over high heat; simmer 10 minutes. Remove from heat; let steep 5 minutes. Using a slotted spoon, lift out oranges and discard. NOTE: Since the oranges are left whole and are not eaten, this recipe is fine for Phase 1.

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Chill Out!

Sometimes the scorching heat of summer calls for a refreshing frozen treat. But before you indulge in a scoop of ice cream and run the risk of sabotaging your diet, consider a few South Beach Dietâ„¢-friendly ways to cool down your taste buds.

You can now find a number of sugar-free, fat-free products in the freezer section of your grocery store. Try the summertime favorites of any brand of sugar-free Popsicles and no-added-sugar fudgsicles. Or make your own Popsicles using powdered, sugar-free drink mix and plastic molds. Those of you who are in Phase 2 can also enjoy the Strawberry Buttermilk Ice recipe found online and in The South Beach Diet Cookbook.

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Cutting Out the Links

Many of you have asked whether sausage is allowed on The South Beach Dietâ„¢. Unfortunately, most sausages are not recommended due to their saturated fat content. There are a few healthier alternatives that may fill the sausage bill, however.

If you can find low-fat turkey sausage (2 grams or less per two ounces), you can enjoy it as an occasional treat during Phase 2. Even this lower-fat version is limited, since it's often difficult to know exactly what goes into making this processed meat. To make your own turkey sausage, try the Turkey Patties with Fennel recipe from The South Beach Diet Cookbook.

Another way to replace sausage in your diet is to try one of the vegetarian substitutes. These are usually made with soy and often taste pretty close to the real thing. You'll also get the benefit of soy protein.

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Shrimp Salad on the Beach

Bored with ordinary green salads? Mix things up with this Asian-inspired Phase 2 recipe:

Luscious Lime Shrimp Salad
Serves 4

Ingredients
1 teaspoon extra virgin olive oil
2 tablespoons chopped cilantro
3 tablespoons fresh lime juice
1/2 teaspoon minced garlic
1 small green onion, chopped
1 tablespoon hoisin sauce
pinch white pepper
1 pound (20) large shrimp
1 tablespoon red pepper (minced)
Bibb Lettuce

Instructions
In a large bowl, whisk the lime juice, green onion, cilantro, olive oil, garlic, hoisin sauce, and white pepper together to make a marinade.

Peel, devein, and clean the shrimp, rinse in cold water and set aside to chill for 30 minutes.

Cook the shrimp in a non-stick skillet on medium heat with 2 tablespoons of the marinade for 2 to 3 minutes—it's done when it turns pink. Pour the skillet contents into the marinade bowl add the red pepper, toss and set aside to chill. Place 4 serving dishes with the shrimp to chill.

To serve: On each of 4 chilled serving plates, place a bed of Bibb lettuce, spoon the shrimp onto the lettuce. Serve.

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Fun Exercise Alternative: Dancing

Looking for a great way to get an aerobic workout while also having fun with your family and friends? Dancing has come a long way since the days of discotheques. Dance studios across the country now offer classes suitable for adults—from swing to salsa to tap. Plus, many community and religious centers sponsor weekly "dances," where people gather to socialize and participate in a joyful release of stress.

Once or twice a week, try replacing your 20-minute walk with one of the following:

~Take your spouse or a friend to a swing club or community "dance." Most clubs or "dances" offer free 30-minute lessons.

~Try a class at a local dance studio. Ballet can be great for increasing your flexibility and improving your balance. Tap requires an investment in shoes, but offers an intense cardio workout.

~Go out for a night of line dancing. Line dancing is most popular with country music and R&B fans.

~Afraid to dance in public? Put on your favorite album, turn up the volume, and take a 20-minute spin around your house.

Remember, exercise shouldn't be a punishment or a chore. One of the keys to creating a fitness routine you can maintain is to find something you enjoy doing.

[Kristine]

Great post! Thanks for sharing!!

[Kimboroni]

Depression and Diet

May is National Mental Health Month

Depression affects 17 million Americans. While it's common for everyone to feel down in the dumps from time to time, depression is more than just a case of the blahs. It can cause a loss of interest in otherwise pleasurable daily activities, including eating, sleeping, working, and even spending time with family and friends.

For some, depression is a severe chronic illness inherited from a family member or brought on by traumatic environmental or personal events. In the most severe cases, the depressed individual may require frequent psychotherapy and medication. For others, depression is a sporadic occurrence that can be treated or controlled by regular exercise and a healthy diet.

Regular exercise not only reduces stress and improves body image, but also increases the amount of pleasure-inducing endorphins in the brain. Even a mere 20 minutes a day can have a positive effect on brain chemistry.

Research indicates that a diet rich in folate and omega-3 fatty acids also may help prevent and control depression. Scientists have found that people with the least amount of folate in their bodies tend to be the most depressed. Studies have also shown that levels of the mood chemical serotonin can be regulated by maintaining a proper balance of omega-3s to omega-6s in the diet.

Try the following folate and omega-3 rich foods to help fight depression:

Whole-grain breakfast cereals
Lentils
Asparagus
Spinach
Beans
Tomato juice
Broccoli
Salmon
Tuna
Mackerel
Canola oil
Flax seeds

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Waiting for Weight Loss
Exceptions to the Rule
Plateau Problems
Stalled During Phase Two

Caylynn posted those Daily Dish entries here:
http://www.southbeach-diet-plan.com/for ... php?t=4815

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Living With Food Allergies

The following Daily Dish is part of a series on food allergies for Food Allergy Awareness Week, May 9-15

Eleven million Americans suffer from some form of food allergy. When the body mistakenly believes a food or foreign substance poses a threat, it develops antibodies to protect against the food the next time it's consumed. Exposure to even the smallest amount of the food product can cause an allergic reaction involving the respiratory and cardiovascular systems. In severe cases, this reaction (anaphylaxis) can lead to death.

While it's possible to be allergic to any type of food, 90 percent of all allergic reactions in the United States are caused by eight products: milk, eggs, peanuts, tree nuts (walnuts, almonds, etc.), wheat, soy, fish, and shellfish. As mentioned above, even trace amounts of these food items can cause a severe allergic reaction.

There is no cure for food allergy, and the only way to prevent a reaction is to avoid the food item at all costs. Pay attention to what you're eating-especially when you eat out. Most store-bought products are required to list allergy information somewhere on the packaging, but this is still not a guarantee that you will be safe.

When a severe allergic reaction strikes, the most effective lifesaving treatment is early administration of epinephrine (adrenaline). Many people with known food allergies carry around a single dosage of epinephrine (known as an EpiPen®) for emergency situations. Emergency medical technicians (EMTs) in many states have epinephrine on hand, but a few states prohibit their EMTs from carrying or administrating such injections.

For more information on food allergies, visit the Web site of the Food Allergy & Anaphylaxis Network at http://www.foodallergy.org/ .

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A Milk-Free Diet

The following daily dish is part of a series on food allergies for Food Allergy Awareness Week, May 9-15

If you're allergic to milk, you can still follow The South Beach Dietâ„¢ with a few simple modifications. Remember that in order to steer clear of a serious allergic reaction, you need to carefully avoid products that contain milk or hidden milk derivatives.

It's true The South Beach Diet™ relies heavily on low-fat cheese, nonfat plain yogurt, and other low-fat dairy products—all things you can't eat if you have an allergy. To replace these proteins, increase your consumption of eggs or egg substitute, lean meat products, and soy products. For snacks, focus on soy cheese, low-fat deli meats, or nuts in Phase 1 (and add fresh, whole fruit in Phase 2).

People who are allergic to milk also need to consume adequate amounts of calcium. Broccoli is a good natural source of calcium, and there are now a variety of products, including vegetable juice cocktail and soy milk, that are calcium-fortified. Taking a daily calcium supplement is another option.

Beware of the following products that may contain hidden milk derivatives:

Canned tuna fish (check the ingredients for casein, a milk protein)
Nondairy creamers
Processed meats
Sliced deli meats (may become contaminated if sliced with the same machine used to cut cheese)

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Avoiding Eggs on the Beach

The following daily dish is part of a series on food allergies for Food Allergy Awareness Week, May 9-15

An allergy to eggs should not keep you from starting The South Beach Dietâ„¢. Though eggs do appear frequently in the Phase 1 menus, you can easily replace them with other sources of protein, including lean meats, dairy products, and nuts.

If you're working with a recipe that calls for eggs, you can use a commercial egg substitute as long as it doesn't contain any egg by-products. Most liquid egg substitutes do contain egg whites, so look for products made specifically for people with allergies.

Be careful of the following potentially hidden sources of eggs:

The foam or milk topping on specialty coffee drinks sometimes contains eggs.
Commercially cooked pastas—including those found in soup mixes and canned pastas—often contain eggs or egg by-products. Most dry pastas are OK.
Flu shots may contain a small amount of egg protein. Check with your doctor before getting a flu shot.

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No Nuts!

The following daily dish is part of a series on food allergies for Food Allergy Awareness Week, May 9-15

What can a South Beach Dieterâ„¢ do if he or she is allergic to nuts? Unfortunately, most experts agree that people with an allergy to one type of nut should avoid all other nuts, as well. Thankfully, the variety of foods available to you on this diet should more than make up for the loss of this healthy snack.

If you can't eat nuts, try snacking on dairy products such as low-fat cheese sticks and nonfat plain yogurt. Another great option is to munch on seasoned soy nuts (which are not really nuts, but are, in fact, beans), or seasoned seeds (like pumpkin or sunflower). Be careful when buying these products, as some are manufactured using equipment that's been in contact with nuts. If there's any doubt, try to buy all-natural, unseasoned seeds or soy nuts at your local organic market, and season them at home.

Most manufacturers are required to list allergy information somewhere on their packaging; however, as with other allergens, there is no guarantee that you will be able to avoid exposure to trace amounts. If you know you are in danger of a severe reaction, it's best to be overly cautious and avoid products that are in doubt.

Also, try to avoid the following hidden sources of nuts:

Chocolate candies (often come into contact with nuts during manufacturing)
Asian and Mexican cuisines (often contain nuts)
Bakery foods and ice creams (can come into contact with nuts during preparation)
Natural and artificial flavorings (may contain tree nuts)
Cereals and crackers (often contain tree nuts)
Hacky sacks and beanbags (can be filled with crushed nut shells)

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Filling Up on Fiber

May is National Digestive Diseases Awareness Month

Digestive diseases affect 60 to 70 million people around the world. These include such varied illnesses as hepatitis, cirrhosis, gastritis, irritable bowel syndrome, and colon and bladder cancers. The number one step you can take to prevent digestive disease is to make sure you get enough fiber in your diet.

Fiber is an underappreciated nutrient. It can help reduce constipation, control diarrhea, manage diabetes, lower blood cholesterol, and decrease the incidence of cancer. The two forms of fiber each play a distinct role in digestive health.

Soluble fiber forms a gel when mixed with water, which slows the movement of food through the digestive tract. This gives your body proper time to absorb the nutrients in your food and prevents a rapid increase in blood sugar. Insoluble fiber is the bulk that helps keep food moving through your digestive tract to promote regularity and maintain muscle tone.

Dr. Agatston recommends increasing your fiber intake to 25-30 grams per day. The easiest way to do this is by supplementing your diet with a spoonful of Metamucil® or Benefiber® before every meal. Good natural sources of fiber include vegetables, whole grains, beans, fruit with the skin on, and nuts. If you increase your daily fiber intake, make sure you also drink plenty of fluids.

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Working Out at Work

Today, May 19, is National Employer Health & Fitness Day. Americans spend so many hours at work that it's often difficult to squeeze in time for exercise. Here are 10 ways to bring fitness to the workplace and help break up the monotony of the day:

1. Park farther away from work, or get off public transportation at an earlier stop.
2. Take the stairs instead of the elevator.
3. Go for a walk around the block during lunch.
4. Deliver messages by hand instead of by phone or e-mail.
5. Instead of meeting in the office or over lunch, meet in the gym or while taking a walk.
6. Take frequent breaks to get up and walk around.
7. Find a gym near your workplace and exercise for 20 minutes during your lunch break.
8. Use your headset or cell phone and walk around while talking on the phone.
9. Stretch occasionally while sitting at your desk.
10. Participate in workplace-sponsored sports activities or athletic fundraising events.

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Healthy Diet, Healthy Joints

May is National Arthritis Month

Wondering if there are foods to fight arthritis? Unfortunately, since there are more than 100 different types of arthritis, doctors have yet to find one set of foods that clearly benefits all of them. Instead, most doctors recommend a balanced and varied diet much like The South Beach Dietâ„¢.

The best diet for arthritis sufferers is one that is low in fat and high in fruits, vegetables, and whole grains. In addition, many people with arthritis find that extra body weight contributes to joint pain and inflammation. Losing weight through daily exercise and proper diet may help to alleviate some of that pain. Finally, it's important that people with arthritis get enough calcium in order to prevent bone deterioration.

For more information on arthritis and diet, visit the Web site of the Arthritis Foundation: http://www.arthritis.org/

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Three Fitness Essentials

This Daily Dish is part of a series on fitness for National Physical Fitness and Sports Month

Want to maximize weight loss while increasing strength, flexibility, and stamina? A total workout should ideally include stretching and resistance training in addition to aerobic activity.

Here are the essential elements of any well-rounded exercise program:

1. Aerobic Exercise. Aerobic activity gets your heart pumping and burns calories. It also lowers blood pressure, reduces stress, and decreases cholesterol. Twenty minutes of moderate-intensity activity is the bare minimum to experience any real benefit. Exercising at a lower intensity for longer periods of time will maximize your overall fitness.

2. Stretching. Stretching improves flexibility and posture while reducing stress and the risk of injury due to exercise. It's best to stretch twice-once after a brief five- to 10-minute warm-up and once at the end of your workout. However, if you are short on time, stretching at the end should be enough. It's important to give your muscles a chance to warm up before stretching-otherwise you may injure yourself. Make sure you hold each stretch for at least 15 seconds (30 seconds is ideal).

3. Resistance Training (Weight Lifting). Lifting weights helps build strength, prevents osteoporosis, and burns calories. If you want to lose weight while you're not exercising, you have to build lean muscle mass. Lean muscle burns calories even while you sleep. To see the benefits of resistance training, it's only necessary to lift weights for 10 minutes two to three times each week. Remember to work slowly and to repeat each move at least eight to 15 times. If you can't feel it, you're not working hard enough.

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Eight Foods for Runners

May 11 through May 17 is National Running and Fitness Week. Before you lace up your running shoes, keep in mind that runners have very specific nutritional requirements. In addition to restocking carbohydrate fuel stores, they need protein to repair muscles and plenty of vitamins and minerals to reinvigorate their immune systems. Here are eight foods to keep runners at their peak:

1. Oatmeal-Oatmeal is a low-GI carbohydrate that helps provide sustained energy and is also great for lowering cholesterol. Avoid sweetened instant brands.

2. Salmon (canned or fresh)-Salmon contains high-quality protein and omega-3 fatty acids. Canned salmon has the added benefit of providing extra calcium from the tiny, edible bones.

3. Bananas (Phases 2 and 3)-Bananas are a great source of carbohydrates and potassium. If eaten after a run, they can help prevent lactic acid buildup and resulting muscle cramps.

4. Broccoli-Broccoli is rich in minerals such as calcium, potassium, and iron. It also contains many antioxidant vitamins.

5. Nonfat plain yogurt or low-fat cheese-Dairy is a great source of protein, calcium, and high-quality carbohydrates.

6. Beans-Beans are rich in vitamins, minerals, protein, and high-quality carbohydrates.

7. Lean roast beef-This is the most nutrient-dense form of meat. It contains iron, zinc, and vitamin B. Zinc aids in healing, and iron is vital for proper oxygen transport.

8. Nuts-Nuts and peanut butter are a great source of heart-healthy fats and minerals.

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When to Refuel

Recent research indicates that the best post-workout snack is one that combines protein and carbohydrates. Both carbohydrates and protein are important for replenishing fuel stores. In addition, protein helps repair muscle damage. You don't need large portions of these foods. The amount you should eat after a workout depends on the length, intensity, and frequency of exercise.

If you spend only 30 minutes on the treadmill each day, it's probably not as important that you eat a snack right after exercise. Your regular daily meals should be enough to replenish your fuel stores. Consuming carbohydrates after exercise is more important for endurance athletes who have only a few hours to recover between workouts or are exercising for extended periods of time. That's not to say you can't enjoy a carbohydrate snack after a trip to the gym. If you've just participated in a particularly vigorous workout, a snack can provide a quick energy boost. Just be careful not to overdo it.

If you do have a post-workout snack, it's best to do so within 15 minutes of your workout. This is the time when your body can most rapidly replace depleted glycogen stores. Don't use this as an excuse to snack on sugary treats; good post-workout snacks include oatmeal, nonfat yogurt, or whole-grain pasta, bread, or rice. Throw in a little cheese or a slice of lean deli meat for protein.

Don't forget to drink water after a workout. This should be your #1 priority, since fluids are lost when you sweat.

[expat97]

Thanks Kimboroni, lots of very good information, as is your link.

[SoulLips]

Thanks for all of the helpful information! I've gotten into the bad habit of skipping meals again and this helped me remember why I need to eat something at every meal!

[LizTimes2]

Thanks Kimboroni. I too have been skipping meals and snacks....just not hungry??? Don't figure, I'm only on P1, Day 6 tomorrow. "Eating to Lose" was an eye opener and I will try harder to eat all my required meals and snacks. - Liz

[Kimboroni]

The next several Daily Dish entries are about label reading:

Nutrition Label Savvy

Do you have a hard time making heads or tails of the nutrition facts on the back of food products? You're not alone. Even harder is trying to figure out which parts are important for The South Beach Dietâ„¢. While it may seem as though the nutrition label is designed to confuse and mystify, with a little education and a handy primer, you too can become an instant nutrition-label expert.

Here's a breakdown of what's important for The South Beach Dietâ„¢, from top to bottom:

1. Serving Size. Serving sizes are based on the amount of food a typical person consumes. Many products contain more than one serving size within the package. Make sure you know how many servings you're eating before you polish off the entire container.

2. Carbohydrates and Sugars. You know the drill. Some sugars occur naturally (like lactose and glucose), while others are added. Avoid foods with added sugar and use the glycemic index as a guide for the rest. When in doubt, read the ingredients. If one of the first three ingredients is a word ending in "-ose," it's probably pretty high in sugar (Kimbo's note: one exception to the "-ose rule" is sucralose, a sugar substitute that goes by the brand name Splenda).

3. Fat. This section is always broken down into saturated and unsaturated fat content. Eventually, companies will be required to list the amount of trans fat, too. Avoid products with 20 percent or more of the daily recommended value of saturated fat. Look for products made with canola oil, olive oil, corn oil, peanut oil, and sesame oil. Avoid those made with hydrogenated oils and trans-fatty acids.

4. Fiber. Try to eat four daily servings of "high"-fiber foods (at least 5 grams of fiber per serving) and four daily servings of "good"-fiber foods (at least 2.5 grams of fiber per serving). Make sure you get both soluble and insoluble fiber. Insoluble fiber helps keep you regular, and soluble fiber slows down digestion and insulin production.

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

6. Cholesterol and Sodium. While Dr. Agatston does not require you to limit your intake of these two items, your physician may suggest it. If this is the case, follow your doctor's recommendations.

7. Vitamins and Minerals. While you don't need to pay special attention to these numbers, it is important that your foods are well-rounded-meaning they meet the above requirements and are rich in vitamins and minerals. It's especially important for women to eat foods rich in calcium and iron.

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

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Figuring Out Fats

This Daily Dish is the first in a series on how to read nutrition labels

The South Beach Dietâ„¢ does not ask you to count grams of fat. The focus is on eating the right fats in controlled amounts. But what are the right fats, and how can you identify them on a nutrition label?

Reading both the nutrition facts and the ingredients can help you solve the fat puzzle. Fat is currently broken down into two categories under the nutrition-facts panel. The first shows the total fat grams, and the second shows the grams of saturated fat.

If you subtract the saturated fat grams from the total fat grams, you'll be left with fat that is either unsaturated ("good") fat or trans ("bad") fat. You'll now need to look at the ingredients list to figure out the rest of the fat puzzle. This is because the amount of trans fat won't be listed on the nutrition-facts panel until the year 2006.

Trans fats are listed in the ingredients as "hydrogenated" or "partially hydrogenated" oils, while unsaturated fats may be listed as olive oil, canola oil, corn oil, or a variety of other vegetable oils. If you identify trans fats in a product, try to avoid purchasing it. Trans fats have been shown to raise bad cholesterol levels and lower good cholesterol levels.

Now that you're armed with the keys to unscrambling the fat puzzle, you may start to see a pattern that will help you avoid certain products (without spending hours deciphering the nutrition label).

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Reading Between the Carbs

This Daily Dish is part of a series on how to read nutrition labels

Most "low-carb" products currently on the market are not recommended for South Beach Dieters. Foods touted as "low-carb" attempt to lull the consumer into a false sense of security. Even though the name implies goodness, it doesn't mean you shouldn't read the nutrition label as a precaution if you find yourself tempted by these products. What you'll often find is that many "low-carb" foods are high in total fat, saturated fat, trans fat, and sugar alcohols. If you don't read the nutrition info you won't know which products to avoid and which to enjoy.

So before you buy that low-carb candy, ice cream, yogurt, or snack foods, do yourself a favor and make sure you know exactly what you're getting yourself into. And remember that above all else, The South Beach Dietâ„¢ strives to educate you to make informed choices.

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Shopping for Carbohydrates

This Daily Dish is part of a series on how to read nutrition labels

The key to eating the right carbohydrates is focusing on whole grains that are high in fiber. How can you identify these products using a nutrition label? Here's The South Beach Dietâ„¢ primer on shopping for carbs.

When you pick up a product, first check out the nutrition-facts panel. This will tell you the total amount of carbohydrates and how much of that total comes from fiber and sugar. At this point in the process, you should only be concerned with the amount of fiber. Why is that? Because you won't be able to tell whether the product contains good carbs until you read the ingredients list.

For fiber, try to choose products with at least 3 grams of fiber per serving. It's recommended you get four servings of "high" fiber foods (3 grams or more) per day and three to four servings of "good" fiber foods (2.5 grams) per day.

After determining fiber content, it's time to move on to the ingredients list. You should be on the lookout for whole grains vs. refined flour products. Whole grains are often listed first as whole-wheat flour, whole oats, etc. Avoid products made with refined flour, as these tend to be high on the glycemic index with little redeeming nutritional value.

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The Truth About Sugar

This Daily Dish is part of a series on how to read nutrition labels

In this health-conscious world, sugar is often avoided like the plague. But what some fail to realize is that sugar exists in many foods—from fruits and vegetables to milk—as a naturally occurring substance. How can a South Beach Dieter tell natural sugar from added sugar? The answer lies in the nutrition label.

The amount of sugar grams reported in the nutrients list reveals nothing about the type of sugar present in a food item. To get to the bottom of the sugar mystery, you have to dig deeper and read the ingredients. Added sugar (put into the product during manufacturing) can easily be identified by looking for the following ingredients: sugar, high-fructose corn syrup, corn syrup, glucose, sucrose, dextrose, or honey.

In some cases, sugar may be added in the form of sugar alcohols (ingredients ending in "-ol"). These do not cause rapid blood-sugar increases. They can often have a laxative effect, however, so they should be limited.

Natural sugars aren't as easy to identify in the ingredients. If a food contains dairy products, fruits, or vegetables, chances are that much of the sugar comes from natural sources. If you're wondering whether a particular source of natural sugar is allowed, consult the Foods to Avoid/Enjoy list.

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Added vs. Natural Sugar

This Daily Dish is part of a series on how to read nutrition labels

Many people are surprised to learn that canned and frozen fruits and vegetables contain sugar. In most cases, it is the natural sugar of the plant itself, but sometimes the manufacturer will add sugar to improve flavor and shelf life. The secret to identifying natural versus added sugars is to read the ingredients.

If the ingredients list sugar, corn syrup, high-fructose corn syrup, honey, sucrose, glucose, or dextrose, then the product contains added sugar. If these ingredients are not present, then the sugar comes from natural sources. Added sugar should be avoided. Check the Foods to Avoid/Enjoy list for specific recommendations.

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Smart Bread Shopping

This Daily Dish is part of a series on how to read nutrition labels

Put your newfound nutrition-label knowledge to the test. When Phase 2 rolls around, it'll be time to start adding bread back into your diet. What should you look for in bread? The same things you look for in many other products—it should be low in saturated and trans fats, high in fiber and whole grains, and low in added sugar.

Labels on the front of the product can be misleading—always skip straight to the nutritional label. Avoid breads containing "enriched wheat flour" or "unbleached flour," as this may mean that the bread is actually made with refined flour. Instead, look for breads made with 100 percent whole wheat or other whole grains, and always choose those with at least 3 grams of fiber per slice. Also, try to avoid bread containing a lot of added sugar or hydrogenated oils.

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Dress It Up

This Daily Dish is part of a series on how to read nutrition labels

Knowing how to read a nutrition label can be extremely helpful when choosing a store-bought salad dressing. What's the key to finding a South Beach Dietâ„¢-friendly dressing? Again, it's all about the type of fat and amount of added sugar.

Dressings with less than 3 grams of sugar per serving are permitted on The South Beach Dietâ„¢.

As for fat content, look for commercial dressings made with heart-healthy monounsaturated fats like olive oil and canola oil. Other vegetable oils are okay, but they don't carry the same health benefits. Be careful of dressings touted as "low-fat" or "nonfat," since manufacturers often add extra sugar to improve the flavor. And always avoid dressings made with hydrogenated or partially hydrogenated oils.

Olive oil and vinegar make a great salad dressing—the acid in the vinegar helps lower the glycemic load of the meal.

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Shopping for Dairy

This Daily Dish is part of a series on how to read nutrition labels

Buying milk, yogurt, and cheese is not as challenging as finding the perfect loaf of whole-grain bread. That's because dairy products are fairly well labeled for fat and sugar content. Still, it's a good idea to familiarize yourself with the nutrition label to better understand why a product is considered low-fat, fat-free, or sugar-free.

Low-fat and fat-free dairy products do not contain large amounts of saturated fat. That's why you can use fat-free half-and-half in place of regular half-and-half on The South Beach Diet(TM). The nutrition facts on the back of the package will tell you exactly how much fat the product contains. With cheese you need only look for a product containing 6 grams or less of total fat per ounce to know it is South Beach Diet(TM)-friendly.

The sugar content will also be listed in the nutrients panel. Keep in mind that milk contains a natural sugar called lactose, which will account for some of the sugar grams. The presence of lactose also means that even sugar-free dairy products will contain some sugar grams. The ones you need to watch out for, though, are the high-glycemic added sugars; check for these in the ingredients list.

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The Skinny on Fats

What are considered "good" fats on the South Beach Dietâ„¢?

~Monounsaturated fats like olive oil and canola oil are Dr. Agatston's number one choice. Studies show that they can actually reduce the risk of heart attack and stroke. They're also filling and make your food more palatable, which can help with long-term weight control.

~Polyunsaturated fats like sesame, sunflower, corn, and peanut oil are also recommended.

~Fats to avoid are trans-fatty acids (the hydrogenated and partially hydrogenated oils found in most solid margarine), and saturated fats like lard, animal fat and butter, which can increase your bad cholesterol.

While there are no specific limitations on how much of the good oils you should use, they can sabotage your weight-loss goals if you overindulge. Try sticking to a tablespoon or so with each meal, and monitor your response carefully. If you're not losing weight and you think oil is the culprit, consider cutting back.

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Eat Fortified, Avoid Enriched

Have you ever seen foods labeled "Vitamin Fortified" and "Vitamin Enriched" and wondered, "What's the difference?"

When something is "fortified," nutrients that were never present in the original product have been added to make it healthier. Common examples include the addition of vitamin D to milk, calcium to orange juice, and soy milk and omega-3 fats to cereals.

When food is "enriched," nutrients that were lost or decreased during processing have been added back to the final product. For example, after creating white flour from wheat, manufacturers reintroduce B vitamins that were stripped during the refining process.

Does that make "enriched" foods healthy? Not really. According to Dr. Agatston, the added nutrients in enriched foods cannot compensate for the natural nutrients and fiber that were lost during the refining process. Fortified foods, on the other hand, still have their natural nutrients and fiber, and in most cases have an added benefit. So follow this general rule the next time you shop: Avoid enriched, eat fortified.

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Are You at Risk for Diabetes?

In late April, the government released a revised estimate on the number of Americans with pre-diabetes. Forty-one million people are now believed to be "at risk" of developing type 2 diabetes-that's twice more than the original estimate.
Why the sudden increase in numbers? Doctors have recently changed the criteria for diagnosing pre-diabetes in response to a change in the definition of "normal" blood-glucose levels. Where "normal" fasting blood-glucose levels were once thought to be below 110 milligrams per deciliter, the American Diabetes Association now defines "normal" blood-glucose levels as below 100 milligrams per deciliter. That means that anyone within the 100 to 125 range is now classified as pre-diabetic, and those above 125 are diabetic.

Research has shown that most people with pre-diabetes develop type 2 diabetes within 10 years. The good news is that a healthy diet and regular exercise can delay or even prevent the onset of diabetes. The Diabetes Prevention Program study showed that a mere 30 minutes a day of moderate physical activity, coupled with a 5 percent to 10 percent reduction in body weight, produced a 58 percent reduction in diabetes. The South Beach Dietâ„¢ is a good place to start to help reduce your risk.

Because pre-diabetes has no associated symptoms, it's important to get tested regularly to know if you're at risk of developing diabetes. You should be tested if you are 45 or older and overweight, or if you have other risk factors for diabetes, such as a history of diabetes in the family, high LDL cholesterol, or high blood pressure. Younger people should also be tested if they are overweight and have an additional risk factor. People over 45 who are not overweight should consult with their doctor to see if testing is necessary. The test is typically repeated every three years, but it can be done more frequently for those with multiple risk factors.

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Preventing High Blood Pressure

May is National High Blood Pressure Education Month

One in four American adults suffers from high blood pressure (also known as hypertension). Many of these people go untreated because they simply don't understand the danger high blood pressure poses and the ease with which it can be controlled.

Blood pressure is the force of the blood on the arterial walls. A blood pressure reading is made up of two numbers, the systolic pressure (top number) and the diastolic pressure (bottom number). Systolic pressure is recorded as the heart beats, while diastolic is recorded when the heart relaxes. A normal blood pressure is usually less than or equal to 120/80, while high blood pressure is considered greater than or equal to 140/90. The in-between range is often referred to as "prehypertension." What you may not know is that the top (systolic) and bottom (diastolic) numbers do not both have to be high in order for you to have high blood pressure. The most common form of high blood pressure is one in which only the systolic pressure is higher than normal.

High blood pressure makes the heart work harder. This puts you at risk of developing heart disease, stroke, kidney disease, and blindness. The only way to know if you have high blood pressure is to have regular checkups with your doctor. He or she can prescribe the proper course of action—such as lifestyle changes and/or a variety of medications—to control or prevent the condition.

In the meantime, you can improve your blood pressure and many other aspects of your health by making the following lifestyle changes:

~Embrace a healthy diet. A diet like The South Beach Dietâ„¢, which is low in saturated fat and high in whole grains and vegetables, has been shown to both reduce the risk of developing high blood pressure and lower already elevated blood pressure.

~Maintain a healthy weight. Blood pressure rises as body weight increases, so losing even 10 pounds through regular exercise and a controlled diet can lower blood pressure.

~Reduce sodium if your doctor recommends it. Sodium reduction has been shown to lower blood pressure in some patients.

~Stop smoking. Smoking doesn't cause high blood pressure, but it can increase your risk of developing heart disease whether you have high blood pressure or not.

~Limit alcohol intake. Excessive drinking can increase blood pressure. Limit yourself to one to two glasses daily.

For more information, visit the Web site of the National Heart, Lung, and Blood Institute at: http://www.nhlbi.nih.gov/

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Boning Up on Bone Health

May is National Osteoporosis Awareness and Prevention Month
Osteoporosis, a disease in which bones become fragile and more susceptible to breakage, is a major concern for postmenopausal women. However, it can strike both men and women at any age. Ten million Americans suffer from the disease, and another 34 million are at risk of developing it. What can you do to keep your bones healthy and strong?

The National Osteoporosis Foundation recommends the following strategies for maintaining bone health:

Get your daily recommended amount of calcium. Calcium not only keeps bones strong, it's also responsible for regulating heartbeat, maintaining blood clotting, signaling hormone secretion, and controlling nerve impulses. Since the human body is not capable of producing calcium—and loses it daily through sweat, urine, skin, nails, and hair—you must consume calcium through your diet. When you don't get enough calcium, your body must strip it from your bones in order to perform the necessary functions. Good sources of calcium include dairy products and broccoli—both of which are found on The South Beach Diet™—and fortified vegetable juices or cereals. Click here for a list of calcium-rich foods.

Get your daily recommended amount of vitamin D. Vitamin D is equally as important as calcium, since it's vitamin D that allows calcium to be absorbed into the bloodstream. Ideally, you get vitamin D from direct exposure to sunlight. Since sun exposure can be affected by pollution, weather, and activity level, it's also important to get vitamin D from fortified dairy products, egg yolks, and saltwater fish.

Engage in regular weight-bearing and resistance exercises. Like muscle, bone becomes stronger the more you work it. Weight-bearing and resistance exercises are the most important activities for building bone mass. Weight-bearing exercises are those in which you work against gravity (jogging, walking, climbing stairs, dancing), while resistance exercises involve lifting weights. To maximize results, vary the type of exercise you do on a daily basis.

Avoid smoking and excessive alcohol. These lifestyle choices put you at a greater risk of developing osteoporosis.

Talk to your doctor about bone health. Your doctor may recommend frequent bone density tests to check for signs of bone deterioration, and in some cases he or she may even prescribe medication when appropriate.

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Here's a recipe from the newly released South Beach Dietâ„¢ Cookbook. You'll find more than 1,000 other recipes on The South Beach Dietâ„¢ Online, where you can also receive expert advice and connect with other dieters.

Sausage and Cheese Breakfast Cups
Phase 1
Makes 6 cups

Description
These egg "muffins" make a hearty breakfast that can be eaten on the run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat.

Ingredients
4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese

Instructions
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups.

In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes, or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.

Bake for 20 minutes, or until the egg is set.

Nutritional Information:
140 calories
9 total fat (3 g sat)
195 mg cholesterol
4 g carbohydrate
12 g protein
1 g fiber
400 mg sodium

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Grilling 101

With Memorial Day coming up and July 4th just around the corner, it's time to break out the barbecue. There's nothing like a tasty steak or fresh veggies cooked over hot charcoal on a warm summer night. Here are nine basics that every grill master needs to know:

1. Light the coals 30 minutes prior to cooking. Coals need time to settle. The coals are ready when you can hold your hand over the fire for two to three seconds (very hot) or three to four seconds (medium hot). You should avoid cooking directly over flames, as they can quickly burn your food.

2. Light the coals using a chimney—a tall, cylindrical device in which you stack the charcoal. A chimney ensures an easy and even burn without the use of taste-altering lighter fluids.

3. When cooking skewered meat or vegetables, cut your food into pieces that are too big to fall through the cracks in the grill. This will save you a lot of frustration.

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. Avoid potential calamity by keeping your grill away from buildings and trees when cooking.

7. Don't put cooked meat on the same plate used to carry raw meat. This can cause bacterial contamination.

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

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

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Five Essential Grilling Tools

Every great chef needs a great set of cooking tools. Grilling, like any other cooking method, requires its own specialized utensils. Before you light the coals and throw on the skewers, make sure you're properly equipped for the job.

Tongs—A pair of extra-long tongs are essential for picking up and turning pieces of meat and vegetables. Metal tongs won't burn and will keep your hands at a safe distance from the heat.

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

Brush—Use this tool to baste meats and veggies with sauces and marinades. Since your brush often comes in contact with raw meat, make sure you clean it well with soap and hot water after each use.

Two-prong fork—Like the tongs, a fork is good for turning large pieces of meat. As an added bonus, you can use it to retrieve small pieces of food that have fallen through the cracks.

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

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Charcoal or Gas?

It's the question that plagues every homeowner: Should I invest in a charcoal or a gas grill? Both have their advantages and disadvantages, but whichever you choose, you'll be happy to add delicious barbecued foods to your menu.

A gas grill is easy to turn on, easy to clean, and offers easy temperature control. However, gas grills are often extremely expensive and physically cumbersome. Charcoal grills, on the other hand, can be difficult to light, clean, and keep evenly heated, but they're usually cheap and easy to move. In addition, barbecue purists will tell you that cooking over charcoal imparts a much different flavor than cooking over gas. Ultimately, the kind of grill you choose depends on your individual preference.

When buying a gas grill, look for one that is quick to heat and sturdy enough to be worth the investment. Choose one with a porcelain-coated grate to prevent sticking (and any other extra features your heart desires). When buying a charcoal grill, make sure you choose one with a large surface area, a sturdy cover, and an adjustable vent. It's also a good idea to buy a chimney along with it. A chimney is a cylindrical device used for lighting charcoal briquettes. It allows you to light your charcoal easily and evenly without the use of lighter fluid, which can give your food a chemical flavor.

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Kebabs on the Beach

Grilling this weekend? Try this Phase 1 recipe:

Minted Tomato, Onion & Glazed Tofu Kebabs
Serves 4

Ingredients:
1 pound extra-firm tofu, drained
1 tablespoon fresh lime juice
1 tablespoon reduced-sodium soy sauce
1 teaspoon grated fresh ginger
16 fresh mint leaves
4 ripe plum tomatoes, quartered and seeded
1 onion, peeled, quartered and separated into layers
2 jalapeño peppers, seeded and cut into 1/2-inch pieces
1/4 cup Indonesian Sweet Soy Sauce

Instructions:

1. Cut tofu in half horizontally, making two large slices about 1 inch thick. Cover a cutting board with aluminum foil and place it so that one end extends over the sink. Prop up the other end so the board slants slightly toward the sink. Place tofu slices on the board, side by side. Cover tofu with a second sheet of foil. Place another cutting board or a baking sheet over the foil and weight it with heavy cans or books. Let stand for 15 minutes; remove weights and cut tofu into 1 1/2-inch pieces.

2. Prepare a charcoal fire or preheat a gas grill.

3. In a medium bowl, blend lime juice, soy sauce and ginger. Add tofu and toss to coat. Cover with plastic wrap; marinate in the refrigerator for 15 minutes.

4. Tuck a mint leaf into each tomato quarter and thread onto 4 or 8 doubled skewers alternately with tofu, onion and jalapeños. Discard marinade.

5. Using a long-handled barbecue brush, coat the grill rack lightly with oil. Grill kebabs, turning occasionally, for 7 minutes. Brush with Indonesian Sweet Soy Sauce and grill until vegetables are softened and tofu is well glazed, about 3 minutes more. Serve immediately.

Nutritional Information:
200 calories
10 total fat (1.5 g sat)
12 g carbohydrate
19 g protein
3 g fiber
320 mg sodium

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.

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South Beach Barbecue Sauce

Here's a Phase 1 recipe from the newly released South Beach Diet Cookbook. You'll find more than 1,000 other recipes on The South Beach Dietâ„¢ Online, where you can also receive expert advice and connect with other dieters.

South Beach Barbecue Sauce
Makes about 1 cup

Ingredients:
1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
2 teaspoons chopped parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder

Instructions:
In a resealable container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder. (Keeps covered in the refrigerator for 1 week.)

Nutritional Information:
21 calories
0 total fat (0 g sat)
0 mg cholesterol
6 g carbohydrate
0.5 g protein
0.5 g fiber
290 mg sodium

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Shopping for Soy

Looking for a few good soy products? Soy is now used in a variety of tasty items, and they're not just for vegetarians. Considering soy's possible anticancer benefits and the new-and-improved flavor of most products, there's no reason why soy shouldn't be a part of your diet.
Here is an assortment of great South Beach Dietâ„¢-approved soy products that you can find in your neighborhood grocery store:

Soy milk (low-fat plain or sugar-free flavored varieties)
Soy burgers (less than 3 grams of fat per 2-3 ounce serving)
Soy dogs (less than 3 grams of fat per 2-3 ounce serving)
Soy crumbles
Tempeh
Soy nuts
Tofu
Soy chicken strips
Soy deli meat
Smoked tofu

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Cooking With Wine

Wine is not only a great accompaniment to a meal—it's also an ideal ingredient for cooking if you're in Phase 2 or 3. It can be used either as a meat marinade to tenderize and enhance flavor or to create sauces from pan drippings and juices.

How do you choose a good cooking wine? As a general rule, you should only cook with a wine you would drink. It doesn't have to be expensive, but it should taste good. When you use wine to make a sauce, you concentrate its flavor, so a bad wine will almost always turn into a bad sauce. A good table wine is always a safe bet, but since every wine has its own distinct flavor, you may have to experiment according to the type of food you're cooking. Always avoid wines labeled "cooking wine," since these are often of poor quality and contain large amounts of added salt. These will not only impart a bad flavor to your food, but they may also make it salty.

Making a wine-based sauce is simpler than it sounds. First, "deglaze" the pan that's been used to sauté or roast meat. To do this, add wine to the pan and allow it to mix with the meat drippings and seasonings. Then, allow the wine to "reduce" by bringing it to a boil and cooking it until it's half the volume as when you started. Once it's reduced, you can add a little stock, fat-free half-and-half, or bouillon (depending on the meat), and continue to cook until it has reached the desired consistency. Enjoy!

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FDA Alert: Salad Mixes

On May 21st, the U.S. Food and Drug Administration (FDA) issued a consumer alert regarding parasitic infections caused by pre-mixed salads containing basil and mesclun. The warning comes in response to two isolated outbreaks of food poisoning at restaurants in Illinois and Texas.

The source and scope of the infection is still unknown. However, consumers are advised to report symptoms of salad-related food poisoning to their physicians or local health departments. The illness is caused by the Cyclospora parasite, which infects the small intestine causing diarrhea, loss of appetite, stomach cramps, nausea, vomiting, and substantial weight loss. Symptoms typically develop within one week of consuming contaminated food and the infection can be treated with antibiotics.

If you suspect you may have been exposed to Cyclospora-contaminated food, consult with your physician immediately.

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Vacation Pointers

If you're worried about falling off the wagon while you're on vacation, don't. The South Beach Dietâ„¢ is flexible enough to accommodate overindulging every now and again-particularly on special occasions (like a vacation getaway). Here are some pointers that may help you stay on track while you're away:

Print out the lists of Foods to Enjoy and Avoid for Phases 1 and 2, and take them with you so you know which healthy foods to choose.

Pack sugar-free Metamucil and take 1 teaspoon in 8 ounces of water before meals, which will help you remain full longer.

Desserts are fine as long as you share. Eat three bites slowly, then put the fork or spoon down.

Drink plenty of water—reach for some whenever you feel thirsty.

Be active. Walk, swim, or do other forms of exercise while you're away.

Enjoy yourself! And remember, if you gain a few extra pounds you can always go back to Phase 1 and lose them.

[Kimboroni]

Day One of Phase 2

So you've made it successfully through Phase 1—now what? Proceed with caution as you begin Phase 2. Moving too quickly can cause cravings to return or weight loss to stall. Here are some tips on how to reintroduce carbs.

Start Small. Choose one carbohydrate—like a piece of fruit or a slice of whole-grain bread—and add it to one daily meal for one week. If after one week you're still losing weight and are free of cravings, then you can move on and begin adding more carbs. If your progress stalls, try a new carb until you find one that works.

Start With Something You've Missed. Dieters typically complain about missing their breakfast cereals the most when beginning The South Beach Dietâ„¢. If your cereal means a lot to you, try reintroducing that first, but make sure it's made with whole grains.

Expect Changes. The rapid weight loss associated with Phase 1 will not and should not continue into Phase 2. One to two pounds of weight loss per week is a healthy and achievable goal once you begin adding carbs back into your diet.

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In the News: Almond Recall

On May 28, the U.S. Food and Drug Administration (FDA) issued an expanded nationwide recall of raw almonds. Consumers are advised to avoid any raw almonds with a "best before" date of August 21 or later if they originated from Paramount Farms in Lost Hills, California. To date, there have been 25 suspected cases of salmonella poisoning stemming from contaminated raw almonds.

The recall began on May 18, but it continues to expand as the FDA identifies additional distributors whose almonds came from Paramount Farms. Over 13 million pounds of almonds have been recalled, including those packaged under the brand names Kirkland Signature, Trader Joe's, Sunkist, Germack Almond, and Pacific Seasonings Gold Shield.

Consumers should report symptoms of Salmonella enteriditis to their physician and local health department. Symptoms include diarrhea (may be bloody), nausea, and vomiting. In some cases, especially with the very young or elderly, salmonella poisoning can lead to more serious infections or even death. Urgent treatment is recommended.

For more information on this recall, visit the Web site of the FDA: http://www.fda.gov/.

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Headaches 101

The following Daily Dish is part of a series on headaches for National Headache Awareness Week

When headache pain strikes, your first inclination may be to hit the medicine cabinet. But depending on the type of headache, common over-the-counter medications may not do the trick. Here are the seven major types of headache, their common symptoms and effective treatments. Note: If you have any concerns about your headaches or suffer from them frequently, be sure to consult your physician.

Tension Headache. Can appear as a one-time occurrence resulting from stress, fatigue, anxiety, or anger. Commonly felt as a dull throbbing in the forehead, temples, or back of the head and neck. Best treated with over-the-counter pain relievers. Tension headaches can also be chronic, meaning they can occur every day with little relief offered by over-the-counter pain relievers.

Migraine Headache. A very common and extremely debilitating type of headache typically felt on one side of the head and often accompanied by other neurological or visual symptoms. Can be caused by food triggers, lack of sleep, stress, or hormonal changes. Usually best treated with stronger prescription medicines or relaxation techniques.

Cluster Headache. The most severe and intense type of headache, commonly felt as a series of piercing, burning, or blinding pains on one side of the head. Can be triggered by chronic smoking or alcohol consumption. Typically treated with prescription medication.

Hormone Headache. Experienced only by women during the menstrual cycle. Caused by fluctuations in levels of the hormone estrogen. Symptoms are similar to those of migraines and can be treated with prescription meds or relaxation techniques.

Rebound Headache. Caused by the development of drug dependency even with mild over-the-counter pain relievers. If you take pain medication too frequently, your body requires more medication to ease the pain during the next headache, and headaches can begin to develop when the medicine starts to wear off. The best way to treat this is to eliminate the drug dependency.

Sinus Headache. Usually associated with sinus infections or allergies and most often treated with over-the-counter cold or allergy medicines.

Organic Headache. Caused by the presence of benign or malignant brain tumors. These account for less than 5 percent of all headaches and may not be easily treatable with medications. Consult your physician if you suspect an organic headache.

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Caffeine and Headaches

The following Daily Dish is part of a series on headaches for National Headache Awareness Week

Trying to cut back on your daily caffeine intake? Instead of stopping suddenly, take the time to gradually reduce your consumption. Though there is no conclusive evidence that caffeine is addictive or habit-forming, it is a mild stimulant. Quitting cold turkey may lead to symptoms of withdrawal, including headaches, anxiety, irritability, and muscle aches.

Caffeine itself does not cause headaches. As a matter of fact, caffeine may help in treating headaches, because it works to constrict blood vessels and restrict blood flow. That's why caffeine is commonly added to over-the-counter pain medications to increase their ability to relieve headache pain.

Dr. Agatston recommends that people on The South Beach Dietâ„¢ limit their daily intake of caffeinated beverages to one or two servings. If you're used to drinking much more than this, try to ease yourself off the caffeine gradually to avoid experiencing those unpleasant symptoms of withdrawal.

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Bananas on the Beach

Good news! You can now eat a medium-sized banana as part of Phase 2 of The South Beach Dietâ„¢.

Why the change? In reviewing the 2002 International Table of Glycemic Index and Glycemic Load, a 4-ounce medium (120 gram) banana has a low glycemic index and an intermediate glycemic load—making it an acceptable fruit for Phase 2.

Here's what this all means: Although the glycemic index (GI) of a food is helpful information in choosing which foods to eat, it is only one part of the picture. The effect a food has on blood sugar levels depends on both the amount of carbohydrate as well as the glycemic index of that carbohydrate, which together is known as the glycemic load (GL).

For this reason the latest international table of the GI ranks foods based on both the GI as well as the GL. The GL better reflects a food's effect on your body's biochemistry than either the amount of carbohydrate or the GI alone.

Many foods can be misrepresented by just looking at their GI. Other nutrients in a food must also be considered. Good carbohydrates are nutrient-dense, slowly digested (usually due to a higher fiber content), and have a low to intermediate GI and GL. Whole fruits offer fiber, vitamins, minerals, and plenty of phytochemicals.

Since bananas vary in size, they had previously been listed as "avoid" or "eat rarely" on The South Beach Diet™. However, with the more complete picture offered to us with the combination of GI and GL, as well as the nutritional contribution of the banana—a fruit packed with fiber, vitamin C and B6, and potassium—we are pleased to offer a medium banana as a fruit choice beginning in Phase 2.

As always, continue to monitor your response to the fruits as you reintroduce them.

In reviewing and investigating the GI and GL (and the constant evolution of information), we strive to update you and provide you with the tools and information to help you make appropriate food choices.

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Tips for Busy Parents

For busy parents, finding the time and the willpower to stick to a diet can be a challenge, especially when your family isn't following the plan. Here are a few tips from fellow beachgoers to help you save time and avoid temptation:

"I always keep washed romaine lettuce ready so we can have a quick salad."

"I have been making sure I have treats available for my husband and me so the kids' stuff doesn't look as good."

"I keep a copy of the foods to eat/avoid list on the front of my fridge and on my computer at work. And I make sure I have lots of the foods to eat in the fridge."

"I have switched my entire family to diet, decaf soda."

"I only buy cookies that I don't like."

For more helpful advice from dieting moms and dads, visit the South Beach Dietâ„¢ Message Boards.

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Checking Up on Men's Health

The following Daily Dish is part of a series on men's health for National Men's Health Week, June 15 to 20.

A trip to the doctor can be a daunting prospect for any man. No matter how unpleasant they seem, doctor visits and medical tests may save your loved one's life. To help you or the men in your life prepare for their next visit and to avoid the element of surprise, here is a list of some screenings recommended by the Men's Health Network.

Physical Exam. Checks overall health. Every three years until age 39, every two years until age 50, and every year after that.

Blood Pressure Screening. Checks for high blood pressure. Every year.

EKG (Electrocardiogram). Checks for abnormalities in heart rhythm. Baseline at age 30, every four years until age 50, and every three years after that.

Rectal Exam. Screens for colon and prostate cancer, as well as for hemorrhoids and STDs. Every year.

Colonoscopy. Screens for colon cancer. Every three to four years after the age of 50.

Blood Tests and Urinalysis. Checks cholesterol levels and screens for diabetes or kidney dysfunction. Every three years until age 39, every two years until age 50, and every year after that.

Self-exam of the Testes, Skin, Mouth, and Breasts. Check for precancerous lumps or moles. Monthly at any age.

Testosterone Screening. Checks for sexual dysfunction. After age 40 with your doctor's recommendation.

PSA Blood Test. Checks for abnormalities of the prostate. Every year after age 50, or starting at age 40 or earlier for African-American men or men with a family history of prostate cancer.

Be sure to check with your doctor about additional recommended screenings, particularly if you may be at high risk or have a family history of illness or disease.

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Prostate Cancer and Diet

The following Daily Dish is part of a series on men's health for National Men's Health Week, June 15 to 20

Prostate cancer is the most common form of cancer in men (besides skin cancer), according to the Centers for Disease Control and Prevention (CDC). Thanks to medical advancements over the last 10 years, the overall survival rate has increased to about 97%. Still, despite the positive outlook, you're better off trying to prevent the disease in the first place—and one of the keys to prevention is your diet.

For instance, have you been drinking your tomato juice? Tomatoes contain a natural antioxidant known as lycopene that may help lower the incidence of prostate cancer, according to the American Cancer Society.

In addition, many other fruits and vegetables contain similar antioxidants beneficial for cancer prevention. A diet like The South Beach Dietâ„¢, which is low in saturated animal fats and high in fruits, vegetables, and whole grains, can help reduce your risk of developing prostate or other cancers.

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Low-Fat or Low-Carb?

Two recent studies published in the Annals of Internal Medicine found that dieters on low-carbohydrate and low-fat plans lose about the same amount of weight after one year. The studies showed that people with diabetes had better control of their blood sugar on the low-carb diet, but people following a low-fat plan lowered their cholesterol levels, thus reducing their risk of heart disease.

Having trouble deciding which diet is best for you? In a sense, The South Beach Dietâ„¢ is the best of both low-fat and low-carb diets. Instead of cutting out carbs and fats, the emphasis is on choosing good carbs and good fats. Renowned cardiologist Arthur Agatston, M.D., designed The South Beach Dietâ„¢ to be both heart-healthy and easy to follow. You'll be enjoying whole grains, plenty of fresh vegetables and fruits, olive oil, nuts, and the like.

By avoiding processed carbohydrates, you'll kick your cravings and help to keep your blood sugar levels steady all day. And as you choose healthy monounsaturated fats instead of saturated and trans fats, you'll help to lower your cholesterol and improve your chances of living a long and healthy life. For more information about The South Beach Dietâ„¢, including meal plans and support from staff nutritionists, log on to The South Beach Dietâ„¢ Online.

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How to Keep Your Greens Fresh

If your greens are going brown before you eat them, then either you're buying old greens or they're sitting in your refrigerator too long. When picking leafy greens at the market, choose whole heads of lettuces, mustard greens, escarole, and romaine instead of "salad in a bag" varieties. You'll save money and they'll last longer. (The exception is spinach, which may cost more whole than bagged due to the weight of the stems and dirt they usually contain). In any case, greens need air—it's the lack of air that accelerates rusting and rot. To prolong the life of your salad greens, keep them upright, if possible, and in perforated bags. Some storage-bag makers now sell perforated bags that allow air and moisture in and out. But to make your own, put your greens in a sealable plastic bag and make multiple stabs with a small, thin knife to enable circulation.

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Announcement

On June 9, 2004, Kraft Foods Inc. announced that it signed an agreement forming an alliance with Dr. Arthur Agatston, cardiologist and creator of the South Beach Dietâ„¢. Kraft will use the South Beach Dietâ„¢ trademark to indicate products that can be used by people following the South Beach Dietâ„¢ program. Look for more details in the "diet updates" section of www.southbeachdiet.com as they become available.

[cherylal]

Thanks Kim. This was a great idea. I really appreciate you taking the time to cut and paste so much. I have read it all and learned bunches. So, thanks again.

Cheryl

[SoulLips]

Thanks Kimberoni! You ROCK!

[nancyj727]

Gotta wonder what Kraft Foods and South Beach are going to do. Maybe more low fat cheeses? It will be interesting because it seems that lots of the Kraft foods are so highly processed. Any other ideas??

[SoulLips]

Processed foods and SBD just don't seem to go together! I agree, it will be interesting to see what Kraft puts out with the SBD label.

[AtkinsShucks04]

I know Kraft got some cheeses out there that is approprate for the diet but I miss my Kraft Dinner. Seriously, they need to make wheat pasta with it!

[paiger81]

I checked out Krafts website and posted their stance on the SBD Recipes section. I think it's called SBD & Kraft(he posted twice), but Kraft mentioned aiming to go for 0 Sat Fats and Trans Fats in some of their products. They make Triscuits, the Reduced Fat Oreos, and own the Fruit 2 0's drink and other stuff.

THe SBD Friendly stuff are coming throughout this year and into 2005.