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| SBD food tips | |
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| Tweet Topic Started: Jan 17 2005, 04:17 AM (114 Views) | |
| lin1235 | Jan 17 2005, 04:17 AM Post #1 |
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Hallelujah Member
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Alcohol on the South Beach Diet 12/25/03 According to Dr. Agatston, one or two glasses a day of alcohol (except beer) is okay beginning in Phase 2. Just make sure you drink during or right after a meal, since a stomach full of food will slow the absorption of alcohol into your bloodstream and keep your blood sugar levels steadier. And, of course, you'll want to avoid sugary mixers like fruit juices and regular tonic (opt for diet tonic instead). Still, not all alcoholic beverages are created equal, since some contain more natural and added sugars than others. Here's a look: Enjoy, in moderation (limit 2 servings daily): Red and white wine (one serving = 3 to 4 ounces) Champagne (one serving = 3 to 4 ounces) Vodka (one serving = 1 1/2 ounces) Gin (one serving = 1 1/2 ounces) Rum (one serving = 1 1/2 ounces) Bourbon (one serving = 1 1/2 ounces) Avoid: Beer Brandy Port wine Liqueurs (including Kahlua, Bailey's, Amaretto, schnapps, etc.) Sherry Wine coolers (often contain a lot of added sugar) Alcohol Drinking During the Holidays 12/13/04 What fun are the holidays without eggnog, Christmas punch, and champagne? Luckily, if you're in Phase 2, you don't have to give up these special beverages in order to stick to your diet. As always, drink them in moderation (and during or after a meal), and use the following list as your drinking guide: OK As Is: Vodka, Rum, Gin, Whiskey, Scotch, Bourbon, Tequila, Wine Note: Replace sweetened mixers and sodas with their sugar-free counterparts. OK With Modifications: Eggnog: Replace cream with skim milk or fat-free half-and-half and sugar with artificial sweetener. Champagne: Enjoy a glass or two of the extra-brut variety over the holidays starting in Phase 2. Christmas Punch: Make with sugar-free powdered drink mixes and extra-brut champagne. Avoid, If Possible: Dessert Wines, Flavored Liqueurs, Wine Coolers Note: If you choose to drink, make sure you do so during or right after a meal, since a stomach full of food will slow the absorption of alcohol into your bloodstream — and keep your blood-sugar levels steadier. Top 20 Antioxidant-Rich Foods 08/18/04 Trying to maximize your intake of disease-fighting antioxidants? According to a new list published by scientists at the U.S. Department of Agriculture (USDA), the following 20 foods contain the highest antioxidant concentration. From highest to lowest: 1. Small red beans (dried) 2. Wild blueberries 3. Red kidney beans 4. Pinto beans 5. Blueberries (cultivated) 6. Cranberries 7. Artichokes (cooked) 8. Blackberries 9. Prunes 10. Raspberries 11. Strawberries 12. Red Delicious apples 13. Granny Smith apples 14. Pecans 15. Sweet cherries 16. Black plums 17. Russet potatoes (cooked) 18. Black beans (dried) 19. Plums 20. Gala apples Antioxidants are naturally occurring nutrients that help prevent heart disease, cancer, and aging. Little is known about how antioxidants work and what affects their ability to function properly. Scientists believe that some antioxidants are more potent than others, and their potency can be affected by how they're cooked or how they're digested. For example, the antioxidants in blueberries lose their potency when cooked, while the antioxidants in tomatoes become more potent when cooked. So even though this list is a good guide for finding antioxidant-rich foods, it's best to hedge your nutritional bets by eating a wide variety of items. (Note that all of the foods listed above are acceptable on The South Beach Diet™, except for the russet potatoes. The fruits would be introduced into your diet in Phase 2.) Fabulous Fall Foods: Apples 09/13/04 Starting this month, apples will begin to yield their abundant crop. These fruits are so intertwined with American culture that it can be easy to take them for granted. But apples have plenty of health benefits, including a high fiber content and lots of cancer-fighting antioxidants. Of the 7,000 varieties of apples available worldwide, only a few make their way to the produce section of your grocery store. Some of the most common varieties include Red Delicious, Granny Smith, Fuji, McIntosh, Pink Lady, Braeburn, Winesap, and Golden Delicious. Below are a few tips for buying, storing, and eating apples: Buying: The skin of an apple is not always a good indication of its quality, so try to shop for apples by touch instead of appearance. Avoid wrinkled, bruised, or soft apples. Remember that each apple has a distinct flavor, so some are better for baking, while others are better for eating. If you're not familiar with the different varieties, ask your grocer for his or her recommendations. Storing: Apples can be kept in the refrigerator for up to three months. They should be kept in a plastic bag with holes for ventilation. Check them frequently and remove ones that are bruised or brown. One bad apple can spoil the whole bunch. If you keep your apples in the refrigerator, try to keep them away from strong-smelling foods, as they will absorb the odor. If you keep your apples out of the refrigerator, put them in a cool, dry place and eat them within a couple of weeks. Eating: Always clean the skins thoroughly before eating. Washing will remove dirt and pesticides, but only a good scrub or produce cleaner will remove the built-up wax. When you go to cut your apples, wait until just before you're ready to eat them. Cut apples will turn brown if exposed to the air for too long. You can prevent this by dipping the cut apples in a bowl containing one part lemon juice and three parts water. Apples for Alzheimers 12/19/04 A recent study performed at Cornell University found that a powerful antioxidant in apples might help fend off Alzheimer's disease. The study compared the effectiveness of two antioxidants — quercetin (found in apples) and vitamin C. What they found was that rat brain cells treated with quercetin resisted Alzheimer's-like damage more readily than those treated with vitamin C or nothing at all. Apples, which are reintroduced during Phase 2 of The South Beach Diet™ are the best sources of quercetin. In light of the study results, scientists are encouraging people to eat more apples. The highest concentration of quercetin is found in the skins of red apples. If you don't like whole apples, you can also get smaller concentrations of quercetin from onions, blueberries, and cranberries. |
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| lin1235 | Jan 17 2005, 04:17 AM Post #2 |
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Hallelujah Member
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Bananas on the Beach 06/11/04 Good news! You can now eat a medium-sized banana as part of Phase 2 of The South Beach Diet™. 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. Four Reasons to Eat Beans 12/12/04 Beans are a great addition to any Phase of the South Beach Diet. Here's why: Curb your cholesterol. Beans are a major source of soluble fiber, which helps to remove cholesterol from the body before it's absorbed. Relieve your insulin woes. The soluble fiber in beans also aids in the creation of insulin receptor sites and helps to lower the amount of insulin floating through the bloodstream. Fulfill your dietary needs. In addition to fiber, beans are high in protein, folic acid, potassium, iron, calcium, and B-vitamins. On the flip side, they're low in cholesterol, fat, and, for the most part, sodium (stay away from canned beans unless they're the low-sodium type). Delay your hunger. In general, beans digest slowly, causing a sustained increase in blood sugar while preventing frequent hunger pangs. Have a Berry Good Summer This Daily Dish is part of a series on seasonal produce (07/23/04). With summer officially in full swing, it's time to enjoy that sweetest fruit of all—the berry. Whether you love strawberries, blueberries, raspberries, or blackberries, the months from May to September offer an abundant harvest of berry goodness. Here are a few tips on how to buy them, store them, and put them to good use. Buying: At the grocery store or farmers market, choose dry, plump, and brightly colored berries with no obvious rotten spots. Avoid containers with juice stains—this is a sign that the berries have either been battered or are overripe. Also be on the lookout for moldy spots—mold travels like wildfire through berries and is best avoided. Storing: After you've brought home your berries, store them unwashed in the refrigerator in a covered container. Fresh berries don't last long and are best used within two days of purchase. Berries can also be stored in the freezer for up to four months. To freeze, spread the berries out on a cookie tray and freeze before consolidating into a smaller container. Eating: When you're ready to use your berries, they can be added to pies, sauces, compotes, and drinks, or you can enjoy them as is with a dollop of fat-free, sugar-free whipped cream. Whatever you choose to do, make sure to wash your berries before using, since they can often harbor bacteria. Berries can be enjoyed starting in Phase 2 of The South Beach Diet™. Try to limit all berries to 3/4 cup per day. |
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| lin1235 | Jan 17 2005, 04:18 AM Post #3 |
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Hallelujah Member
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Breakfast On The Go 02/03/04 Do you have trouble finding the time to cook breakfast? Are you guilty of sometimes skipping this first meal of the day? If you answered yes to either of these questions, you're in danger of sabotaging your diet. Skipping breakfast can cause dangerous cravings to return and can encourage you to overeat throughout the day. Don't fall into this trap just because you can't spare five minutes to grab something quick from the refrigerator. For those mornings when you just don't feel like cooking, try keeping the following on hand: Phase 1: Deviled or hard-boiled eggs Celery sticks with natural peanut butter (trans-fat free) Single serving nonfat or 1 percent cottage cheese cups Precooked turkey bacon Precut vegetables in plastic sandwich bags Individual, low-fat cheese slices or low-fat cheese sticks Sliced turkey or other low-fat meat Tomato or vegetable juice cocktail in single-serving cans Ready-made hummus Plain fat-free yogurt Phases 2 and 3—all of the above, plus: Low-fat plain yogurt Nonfat artificially sweetened yogurt—limit to 4 ounces daily Whole-wheat bread or whole-wheat English muffins Berries (prepared the night before) Sugar-free bran muffins (without raisins)—choose a small muffin and check the ingredient label for the fat content Is Butter or Margarine Better? 01/13/04 In commercials and supermarkets across the country, butter and margarine face off in an effort to win consumers. But which is healthier for South Beach Dieters? Butter and margarine differ mainly in the kinds of fat they contain. Butter, made from animal fats, is high in the bad, saturated fats—not recommended for the South Beach Diet. Margarine, made with vegetable oil, contains less saturated fat (mainly polyunsaturated fat) but often has high amounts of trans fats. While it's okay to replace butter with margarine, you want to try to avoid those types made with trans fats (hydrogenated oils). Instead, look for margarine made with olive oil or those labeled "trans fat free." Some good choices include Fleischman's Premium Olive Oil Blend, Smart Balance, or Brummel & Brown Spread. Also, choose margarine spreads that come in a tub instead of a stick, as they contain less saturated fat. One last piece of advice: Use (even the trans fat free) margarine in moderation. Both butter and margarine are still very high-fat foods to be eaten with care. The Caffeine Connection 01/04/04 Are you a morning coffee drinker? Caffeinated drinks like tea and coffee are fine on the South Beach Diet-as long as you limit them to one cup a day. Caffeine stimulates the pancreas to produce insulin, which can lead to unhealthy cravings. Still, the effect is small, so enjoy your morning pick-me-up (1 cup). Then switch to decaf. Chewing Gum and Breath Mints Where do sweet treats like gum and mints fit into the South Beach Diet? Both are allowed starting in Phase 1, as long as you choose the sugar-free versions and count them toward your 75-calorie, sweet-treat daily limit. Keep in mind that some sugar-free chewing gums and breath mints are made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol), which, if eaten in excess, can cause gastrointestinal distress in the form of bloating, gas, and diarrhea. In other words, try not to overdo it. Condiments: What to Enjoy and Avoid 12/28/03 When adding condiments to your favorite foods, beware of hidden carbs. Ketchup, for example, is loaded with sugar, and so are some salsas and steak sauces. Read labels carefully, and consider this list of condiments to avoid and enjoy: Enjoy: Mustard Horseradish sauce Lettuce Pickles Onions Avoid: Ketchup Cocktail sauce Use sparingly if they have sugar, okay to enjoy if they don't (check labels for added sugar): Salsa Hot sauce Soy sauce Worcestershire sauce Steak sauce Mayonnaise (regular or low-fat) Desserts Sweet Treat Guidelines On The South Beach Diet™, desserts aren't entirely off-limits, because that would be unrealistic! Dr. Agatston instead suggests you enjoy a favorite dessert as an occasional treat. The best approach is to eat healthily throughout the day and then to limit yourself to three bites of your treat. Savor each bite slowly, drink plenty of water, and you'll find that three bites are more than enough to satisfy you. You can also enjoy something sweet while keeping your blood sugar levels steady by eating sugar-free products. Here are some guidelines to follow: Since artificial sweeteners are approved for The South Beach Diet™, you can enjoy a variety of tasty treats without the threat of causing cravings. Some subscriber favorites include sugar-free Fudgsicles, sugar-free Popsicles, sugar-free gelatin, sugar-free sodas and drink mixes, sugar-free candies and chewing gum, and the ever-popular part-skim ricotta cheese mixed with flavored extracts and sugar substitute. A word of caution: Some sugar-free foods contain sugar alcohols for sweetness and texture. These additives (recognized in the ingredient listing as words ending in "ol") can often have an unpleasant laxative effect. Because of this, Dr. Agatston recommends limiting sweet treat intake to around 75 calories per day. Fabulous Fall Foods: Eggplant 09/23/04 Eggplant is a popular ingredient in Italian, Middle Eastern, and Asian cuisines. Though it's often mistaken as a vegetable or fruit, it is, in fact, botanically considered a berry. This berry is related to tomatoes and is at its peak from August through September. Here are a few tips for buying, storing, and eating eggplant. Buying: Look for eggplant that is firm, heavy, and smooth. A ripe eggplant should be free of bruises or cuts. Eggplant comes in a variety of sizes, shapes, and colors, but the most common variety is the large purple type. Storing: Eggplant should be kept in a cool, dry place and used within a day or two of purchasing. It's not necessary to refrigerate it, though you can store it in the refrigerator for up to four days (as long as you wrap it tightly with plastic wrap). Eating: The flesh of eggplant changes color when exposed to the air, so avoid cutting it until you're ready to cook it. Eggplant can be added to soups, stews, or tomato sauces. It can also be cooked on the grill with a little olive oil and herbs. |
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| lin1235 | Jan 17 2005, 04:18 AM Post #4 |
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Hallelujah Member
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A Spoonful of Fiber 02/08/04 Here's a tip that will lower the glycemic index of any meal: Fifteen minutes before you begin eating, have a spoonful of Metamucil in a glass of water. It's true, this is normally intended as a mild laxative, but it's simply psyllium, which is nonsoluble fiber. When you swallow that spoonful, the fiber forms a slippery lump which makes its way through your digestive tract, clearing out anything in its path. When you take some before eating, the fiber gets mixed in with the food and has the effect of slowing the speed of the digestive process. Facts About Fish 09/08/04 Confused about the benefits and risks of eating fish? Sometimes it can be difficult to keep all the recommendations straight when shopping for your evening meal. Here's a quick roundup of important findings about fish: Eating fish may protect against stroke. A recent study published in the journal Stroke found that people who ate fish at least once a week were 13 percent less likely to suffer from a blockage of the blood supply to the brain (ischemic stroke). Scientists involved in the study believe that it may be possible to reap this benefit by eating fish a mere one to three times a month. Fatty fish are the richest source of omega-3 fats. Omega-3s are critical for cardiovascular health and may also help protect against arthritis, diabetes, depression, and some cancers. Omega-3s are most concentrated in sardines, salmon, mackerel, and albacore tuna. Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury. This industrial pollutant can impede the development of the nervous system in fetuses, babies, and young children. Since methylmercury tends to accumulate over time, it is most concentrated in larger fish with longer life spans (shark, swordfish, king mackerel). Farmed salmon contain high levels of pesticides and other toxins. To avoid any negative effects of this contamination, make it a point to buy wild salmon instead of farmed salmon. Beginning in September, U.S. supermarkets will be required to put labels on salmon to identify the fish as either farmed or wild Finding the Freshest Fish 01/22/04 Got a hankering for some grilled tuna or broiled salmon? The first step in planning a healthy fish dinner is to make sure you buy the freshest fish. How can you tell if a fish is freshly caught? 1. Take a whiff. If, when you first enter the fish market, you detect a strong smell, chances are either the fish is old or it's not properly refrigerated. A good fish market should not smell strongly of fish. 2. Observe the color. Fresh tuna will have a dark red color, and farm-raised salmon will usually be a bright pink. Wild salmon is generally redder than the farm-raised variety. As for white fish, it should have a clear appearance. With all fish, avoid pieces that show discoloration or signs of aging. If you are buying a whole fish, check to make sure that the eyes are clear, the gills are deep red, and the skin is vibrant and unbroken. 3. Check the placard. Most grocery store fish departments will use handy placards to label the fish as either fresh or frozen. There's nothing wrong with a frozen piece of fish—in fact, some frozen fish are fresher because they're frozen at sea. Common frozen-at-sea fish include swordfish and cod. 4. Ask the salesperson. The salesperson can usually tell you which fish is fresh and which has been previously frozen. In addition, he or she can tell you which fish was caught locally and which was shipped from afar. Local fish will be the freshest. If the salesperson isn't sure of the answers to your questions, you can usually request that a fresh fillet be cut from a whole fish. (Fish) Call of the Wild Salmon 02/18/04 Next time you head to the fish counter to buy salmon, consider choosing wild instead of farmed. A new report published in the January 8th issue of the journal Science shows that farmed salmon contains more potentially dangerous toxins than salmon caught in the wild. Researchers analyzed 700 wild and farmed salmons from 16 different cities in Europe and North America and found that farmed salmon contained unusually high amounts of industrial by-products, pesticides, and suspected cancer-causing agents. What causes the contamination? The toxins come from the food given to the salmon while in captivity. How can you tell the difference between wild and farmed salmon? The most surefire way is to ask the salesperson. If that's not possible or if the salesperson isn't sure, check the color. You're probably familiar with the light pink color of farmed salmon. Wild salmon is a brighter, deeper red. Finally, don't let these new findings scare you away from salmon. It's still a great source of heart-healthy, omega-3 fatty acids. Just remember, it may be safer to go wild from now on! Eat Fortified, Avoid Enriched 12/04/03 and 10/17/04 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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| lin1235 | Jan 17 2005, 04:18 AM Post #5 |
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Hallelujah Member
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Garlic Preparation Tips 03/14/04 Garlic is indispensable in the pantry, but it can be tough to peel and chop. One of the best methods for preparing it is to slightly crush the cloves with the flat side of a knife. If you use chopped garlic often, spend a few minutes peeling a couple of whole heads of garlic, and chop in the food processor for just a minute or two. Store-bought chopped garlic is often preserved in phosphoric acid and water, which gives it a diluted flavor, but chopping your own and storing it in the fridge will give you all the convenience and flavor. If you find yourself with extra peeled garlic, put the cloves into a pot and cover with canola oil. Then stir once, cover, and cook on high until the garlic starts to brown. Remove from heat (the garlic will continue to co! ok in the hot oil) and drain, reserving the oil. Now you've got rich garlic oil and fresh roasted garlic. Fabulous Fall Foods: Grapes 10/21/04 If you're in Phase 2, you can now enjoy the seasonal delights of fresh grapes. Grapes are at their peak ripeness and abundance beginning now and lasting until the month of December. Here is everything you need to know about buying, storing, and eating grapes. Buying: Grapes do not ripen after they are picked, which means that what you see is what you get. To make sure you're getting the ripest, sweetest grapes, look for vines full of tender and plump fruit. You can also use a secret chef's trick to check for ripeness—grab a bunch of grapes and shake. If the fruit clings to the stems, they're fresh; if they fall off, they're over the hill. Storing: Grapes should be stored in the refrigerator. If they're left out on the counter, they will begin to wither and ferment. You can keep grapes in the refrigerator for up to two weeks, as long as you make sure they stay on the stem and you avoid washing them until you're ready to eat them. Eating: Grapes are best eaten right off the stem. Fifteen grapes are considered a serving. Because of the pesticides commonly used in grape production, they should be washed thoroughly before eating. Green Tea: Is It For Me? 02/29/04 Green tea is widely regarded as a tonic that can prevent heart disease and cancer. But what makes green tea so special? And how much do you need to drink in order to see any benefits? Green tea contains a class of antioxidants known as polyphenols, which are believed to be anti-cancer and anti-heart disease agents. Extensive (though inconclusive) research has shown that polyphenols work by tracking down and eliminating free radicals, the unstable molecules that can cause widespread cell damage. All teas contain some polyphenols, but green tea has them in a higher concentration. In addition, the polyphenols in green tea contain an ingredient called Epigallocatechin (EGCG) that has been shown to kill cancer cells while leaving healthy cells undamaged. Some researchers believe EGCG to be a hundred times more effective at preventing cancer than vitamin C. So what does this mean for the average tea drinker? Scientists believe that in order to see the anti-cancer effects of EGCG and green tea polyphenols, one would have to drink somewhere between three and 10 cups of green tea per day. Unfortunately, the benefits of drinking this much tea would be offset by the amount of caffeine consumed. Still, some antioxidants are better than none, and if consumed in combination with other antioxidant-rich foods -- such as broccoli, cabbage, squash, spinach, tomatoes, and peaches -- green tea is a healthy addition to your diet. Try drinking one to two cups of green tea each day, but remember to skip the sugar. 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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| lin1235 | Jan 17 2005, 04:18 AM Post #6 |
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Hallelujah Member
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Hot Cocoa on a Cold Day? 12/06/04 Nothing warms the bones on a cold winter day better than a nice big cup of hot chocolate. Thanks to recent advances in food manufacturing, along with the push for diet-friendly foods, hot cocoa can be an acceptable part of The South Beach Diet™. Most traditional hot cocoas contain a lot of added high-glycemic sugar, but you can find a few varieties made with artificial sweeteners. As with other artificially sweetened products, be careful not to overdo it. These products may contain sugar alcohols, which can cause intestinal distress if eaten in large quantities. Count hot cocoa as a sweet treat, and limit yourself to no more than 75 calories per day. If hot cocoa's not your thing, but you're still looking for a warm, diet-friendly drink with a little more pizzazz than tea or coffee, try a cup of chai tea (go for the varieties in tea bags, as mixes often have added sugar or honey) with a touch of nonfat milk or soy milk. ------- Note from MizFrog: Be sure to check the labels, because some of the cocoa mixes sweetened with sugar substitutes also contain partially hydrogenated oil, which we should avoid. Ice Cream and Frozen Desserts Chill Out! 06/30/04 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 Diet™-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. If you're unsure whether a product is okay to eat on The South Beach Diet™, consult a nutritionist on our online message boards. Kraft Products "South Beach Diet Recommended" Kraft Products 10/26/04 While shopping at the grocery store, you'll likely run across Kraft products such as lean Oscar Mayer meats and Boca meat substitutes labeled with a circular blue button that reads "South Beach Diet™ Recommended." What does this button mean? As part of a new alliance between Kraft Foods and The South Beach Diet™, food items with the label meet the nutrition principles of The South Beach Diet™ and are therefore an acceptable part of the plan. On the back of each package, you'll also find information about which Phases of the diet the item fits into. Having South Beach Diet™ recommended products available at grocery stores nationwide should help make the plan even simpler to follow—especially for those of us who are crunched for time. Of course, you can still eat other foods and brands that comply with the principles of the diet. Kraft has also developed the South Beach Diet™ Recipe Sampler, a booklet containing a diet overview, coupons, and 45 recipes complete with color photographs. Look for it at your grocery store. Let Them Eat Meat! 03/02/04 Other diets will tell you to restrict your intake and control your portion size when eating meat. With The South Beach Diet, you're allowed to eat whatever you need in order to feel full—as long as you choose meats that are lowest in saturated fat content. Lean cuts of beef include eye of round, ground beef (sirloin, lean, and extra lean), tenderloin, top loin, and top round. Avoid brisket, liver, rib steaks (including prime rib), and other fatty cuts. Turkey and chicken breast are both good choices, along with boiled ham, Canadian bacon, pork loin, and pork tenderloin. Avoid chicken wings and legs, duck, goose, and honey-baked ham. Also, leave the skin off the poultry, and make sure to trim excess fat off any cut of meat you choose. If you're worried about overeating, start with one serving (approximately 6 ounces) of meat, a large salad, and an ample serving of cooked vegetables. Eat slowly to give your stomach time to signal to your brain that it's full. It can take up to 20 minutes to experience a feeling of fullness, so don't scarf down your food. If you are still hungry after 20 minutes, you can always go back for seconds. |
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| lin1235 | Jan 17 2005, 04:19 AM Post #7 |
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Hallelujah Member
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Playing It Safe With Meat 12/03/03 Meat lovers beware-before you purchase and prepare your favorite cuts of chicken, beef, or poultry, keep in mind that raw meat has the potential to harbor many harmful bacteria. To protect yourself and your family, follow these guidelines for buying, storing, and handling raw meats: Buying: Buy only the freshest meat. Check the label for the packaging date, or ask the butcher at your market to prepare a fresh cut. Avoid discolored meats-even if they're on sale. Discolored usually means old or bad. You may save 50 cents at the store but pay much more than that in doctor's bills. Buy meat just before checking out. This will cut down on the amount of time it will be unrefrigerated. Take it directly home and refrigerate it. Leaving meat in the car for any length of time can promote bacterial growth. Storing: Store meat in a 40°F refrigerator. Anything warmer will cause bacteria to grow. If freezing, make sure your freezer is set to 0°F. Store meat separately from other foods. To avoid possible contamination, don't allow it to touch or drip onto other foods. Use within two to three days of purchase. Always check to make sure meat hasn't spoiled before you cook it. Handling: Designate one cutting board as a "meat" cutting board. Don't use this board to cut any other foods. Thoroughly wash all utensils and dishes that have come in contact with meat. Use hot, soapy water for best results. Wash your hands before touching anything. Even touching the refrigerator door after handling meat can promote the spread of harmful bacteria. Cook meat immediately after defrosting. Don't leave defrosted meat sitting around too long. Make sure to cook the meat well. Cook poultry until the juices run clear and the meat is white in the middle. Cook red meat until it's brown on the inside. Meat Choosing the Best Cold Cuts 04/22/04 and 08/22/04 Presliced deli lunchmeats provide protein and make for handy on-the-go eating. Before you stop at the deli counter, check out this shopping guide to learn which meats are SBD-recommended and which ingredients you should avoid: 1. Choose lean meats that are low in saturated fat. Turkey breast, boiled ham, and chicken breast are all great choices. A lean roast beef is also acceptable. 2. Avoid processed meats with fillers. Fillers are carbohydrate additives that are used to hold the meat together and reduce production costs. Common fillers include cereal flours and starches derived from rice, bread, corn, and potato. 3. Steer clear of meats with added sugar, like honey-baked ham or honey-roasted turkey. If your meat lacks flavor, add a little mustard or mayonnaise. Got Milk? 10/12/04. The following Daily Dish is part of a series for National School Lunch Week Another reason to encourage your kids to drink milk at lunch: Scientists at the Boston University School of Medicine found that children who consume a moderate amount of dairy products each day are less likely to develop into overweight adolescents. Increased intake of fruits and vegetables was also associated with lower body-fat gains. The study showed that children who consumed less than two servings of dairy a day developed almost an inch of extra fat in their skin. How does dairy influence weight? Scientists suspect that calcium may play an important role in fat metabolism. They also suggest that children who get an adequate amount of dairy may be more likely to be eating home-cooked meals instead of takeout or prepackaged dinners. Whatever the reason, it's important to recognize that dairy is part of a healthy diet for children. That's not to say that children should be encouraged to eat as much dairy as they want, since too much dairy can lead to weight gain. As with adults, it's all a matter of balance and moderation. Got Milk? 03/19/04 Scientists at the Boston University School of Medicine recently found that children who consume a moderate amount of dairy products each day are less likely to develop into overweight adolescents. Increased intake of fruits and vegetables was also associated with lower body-fat gains. The study, presented at a recent meeting of the American Heart Association, showed that children who consumed less than two servings of dairy a day developed almost an inch of extra fat in their skin. How does dairy influence weight? Scientists suspect that calcium may play an important role in fat metabolism. They also suggest that children who get an adequate amount of dairy may be more likely to be eating home-cooked meals instead of takeout or prepackaged dinners. Whatever the reason, it's important to recognize that dairy is part of a healthy diet for children. That's not to say that children should be encouraged to eat as much dairy as they want, since too much dairy can lead to weight gain. As with adults, it's all a matter of balance and moderation. |
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| lin1235 | Jan 17 2005, 04:19 AM Post #8 |
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Hallelujah Member
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All About Olive Oil 01/12/04 There's nothing confusing about the benefits of olive oil—it's tasty, loaded with good fat (monounsaturated), and known to help lower bad cholesterol. However, when you go to the store to buy a bottle of this liquid gold, you may be bombarded with a variety of types and colors. The type of olive oil we recommend is extra virgin olive oil. Olive oils do not differ in the types or amount of fats they contain. The differences lie mainly in the taste and aroma. Here's the breakdown: Extra Virgin Olive Oil—This is the oil we recommend. It's the highest quality oil, with the lowest acidity of one percent or less. With this type of oil, you need only a small amount to enjoy the flavor. Chefs often use it on salads, with bread, or as a garnish for soups and stews. Because of its low smoking temperature, this oil should not be used in frying— though, of course, you should not be frying your foods on the South Beach Diet, anyway! Virgin Olive Oil—An intermediate oil with an acidity of between one and three percent. Since you need more of it to enjoy the flavor, this oil may not be your best choice since you do not need to use more oil while on the SBD. Ordinary Virgin Olive Oil—This one's not commonly found in American supermarkets, but if you come across it someday you should know it's one of the lowest quality oils (with a 3.3 percent acidity). Not great for most cooking, but still okay for frying (though, again, frying food is not recommended on the SBD). Light Olive Oil—This is simply a designation used by companies to market a less flavorful, more acidic type of oil to diet-conscious Americans. The term "light" means lighter in color and fragrance, not less fat or calories. These oils are generally between 90 and 95 percent refined olive oil and 5 to 10 percent virgin olive oil. They have had their color, taste, and fragrance removed by the refining (chemical, usually Hexane, and steam) process. This process also destroys the phytochemicals and antioxidants in the oil. New Health Claim for Olive Oil 11/27/04 Your olive oil may be getting a new label. On November 1, the U.S. Food and Drug Administration (FDA) announced that it would allow a qualified health claim for olive oil and certain products containing olive oil. Manufacturers can begin printing this health claim on their packaging. The FDA-approved health claim reads, "Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product [Name of food] contains [x] grams of olive oil." Olive oil is one of the few cooking oils available that is both rich in monounsaturated fats and cancer-fighting antioxidants. It can be used for sautéing, stir-frying, or dressing salads and vegetables. A mere two tablespoons a day is all you need to enjoy its benefits, but remember not to overdo it—too much olive oil can be a diet buster. Omega-3 Vs. Omega-6 02/16/04 By now you've heard a lot about the benefit of omega-3 fatty acids, found in foods such as fatty fish, flax seeds, and canola oil. But what's the deal with omega-6s? Where do they fit into the picture, and are they as important as omega-3s? Omega-3s and omega-6s are known as essential fatty acids. That's because these polyunsaturated fatty acids cannot be made by the body and, therefore, must come from the diet. Omega-3s and omega-6s have different chemical compositions, hence the different names. They also play different roles in the body. While omega-3s have been shown to protect against stroke and heart disease, omega-6s—most commonly found in vegetable oils—are converted in the body to a class of hormones called prostaglandins that help regulate inflammation, blood pressure, and other body functions. Foods prevalent in the American diet (processed foods and some snack foods, for example) contribute more omega-6s to our diet than we need. Americans, in fact, consume considerably more omega-6s than omega-3s. A diet too high in omega-6s and too low in omega-3s may theoretically promote cardiovascular disease, cancer, and autoimmune diseases. To keep things in balance, it's important to maximize your intake of omega-3s. The South Beach Diet encourages this with its emphasis on choosing the right carbs and the right fats. Organic Shopping List 12/08/03 The fruits and veggies you find in the market all have one thing in common: Unless they have the words "certified organic" on the label, they were probably grown using pesticides. Pesticides are a common farming aid, and while some have been banned from use by the EPA because of the danger they pose to human health, not all pesticides have been proven to be health threats. Still, when purchasing produce for your family, you might want to avoid those fruits and vegetables that are most heavily treated with pesticides and opt for the "certified organic" versions instead. Here's a list: Apples Bell peppers Celery Cherries Imported grapes Nectarines Peaches Pears Potatoes Red raspberries Spinach Strawberries Popcorn: Healthy Treat or Diet Buster? 02/07/04 When you're at the theater to see a movie, it can be tempting to indulge in a bag of popcorn. While popcorn is allowed in small amounts starting in Phase 2, you should be careful to limit your intake. Movie popcorn is often advertised as cholesterol-free; while this is true, the high fat content is not mentioned. (It's usually popped in oil, which increases the amount of fat.) Movie popcorn should therefore be avoided on the South Beach Diet. Corn, in general, is limited on the diet because of its moderately high glycemic-index value. With a regular serving of popcorn, however, you are usually eating only a small amount of corn and are, therefore, consuming less concentrated starch. If you'd like to eat popcorn at home, though, it's still best to start with a small serving to see if it causes cravings to return. If so, wait until Phase 3 to reintroduce popcorn into your diet. If cravings remain at bay, follow these guidelines for popcorn consumption: 1. One serving size of popcorn = 3 cups (approximately 1/3 of a regular-sized microwavable bag). 2. Stay away from microwaveable popcorn with added butter. 3. When microwaving popcorn, make sure you have someone to share it with, or limit yourself to one serving. Remember that the whole bag is equivalent to about three servings. 4. Making your own popcorn with an air popper is the best way to control portions and eliminate the extra fat from the cooking oil. 5. Instead of butter, try the following toppings: low-fat grated Parmesan, Cajun seasoning, garlic salt, or some melted, trans-fat-free margarine. |
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| lin1235 | Jan 17 2005, 04:19 AM Post #9 |
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Hallelujah Member
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Don't Skimp on Salt 01/18/04 If you're feeling tired, achy, or just plain sluggish, try adding salt to your diet to help maintain body fluid. When cutting back on carbs in Phase 1, it's possible to lose body fluid and experience dehydration, as well as hypoglycemia (too-low blood sugar). Once the body adjusts, however, energy levels increase. Until then, Dr. Agatston recommends getting plenty of fluid (eight glasses of water a day), eating low-glycemic carbs, and adding salt to your diet to restore energy. Too Much Salt? 02/27/04 A February 11 report from the Institute of Medicine suggests that Americans are eating too much salt. Studies show the average American consumes more than 4,000 milligrams of salt per day, mostly from fast foods and processed foods like canned soups, pasta sauces, and frozen dinners. While the U.S. Food and Drug Administration currently recommends no more than 2,400 milligrams of salt per day, researchers believe that the maximum should be set at 1,500 milligrams per day for people 19 to 50 years old, 1,300 milligrams for those over 50, and 1,200 milligrams for people over the age of 70. This may mean big changes on the horizon for the way food is manufactured and labeled, though it's unlikely that any changes will be seen in the next couple of years. Doctors often recommend limiting salt intake to reduce the risk of heart disease and stroke. While high salt consumption has been linked to increased blood pressure, evidence linking salt consumption to heart disease and stroke risk is inconclusive. The South Beach Diet does not limit salt consumption, but you should notice a decrease in the amount of salt you eat once you cut processed foods from your diet. If you're concerned about your salt intake, consult with your physician. He or she will be able to make a recommendation based on your medical history. Subway Sandwiches—Will Subway Sink Your Diet? 01/29/04 Whenever you go out to eat, be sure to apply the principles of The South Beach Diet to your food choices. Subway is an acceptable choice for people on the go as long as you stick to salads or a protein source with vegetables. You can choose from the following: Roast Beef Sliced Turkey Breast Tuna Salad Ham Subway Seafood & Crab Salad Then, feel free to add one or all of the following ingredients: Vinegar Mustard Mayonnaise Olive Oil Blend Lettuce Tomato Onions Cucumbers Jalapeno Peppers Banana Peppers Subway recently started selling a line of Atkins-friendly wraps. If you're wondering how these might fit into The South Beach Diet plan, here's a rundown. The actual "wrap" that surrounds the sandwich fillings is South Beach Diet-friendly. However, be sure to read the ingredient list for the fillings themselves before indulging. Check the amount of saturated fat to be sure you don't overdo it. Remember that The South Beach Diet is not a low-carb diet—The South Beach Diet focuses on selecting the right carbs and the right fats. Add Pizzazz With Salsa Looking for a way to liven up a meal without adding fat or sugar? Salsa can add zip to any dish, hot or cold. This seasoning, which was once limited in Phase 1, is now acceptable in all phases of the diet. Why the change? Salsa is made mainly from tomatoes, and tomatoes were once on the Phase 1 restricted foods list. In January of this year, Dr. Agatston updated the diet to allow unrestricted consumption of tomatoes in any phase. Tomatoes are not as high on the glycemic index as originally believed, and their disease-fighting properties make them beneficial to any diet. In addition, a recent study published in the Journal of Agriculture and Food Chemistry found that cilantro (a common ingredient in salsa) contains a powerful antibacterial ingredient that may help protect against salmonella food poisoning. When shopping for salsa, avoid products made with added sugar or oil. The fresher the salsa, the more potent its flavor and its antibacterial effects. Savoring Soybeans 08/27/04 Soybeans wear two hats on The South Beach Diet™. They can be treated as protein or vegetable, allowing you to eat them either as a healthy snack or as an addition to a regular meal. Soybeans are available either as young, fresh "edamame" or as dried "soynuts." Both make a great protein snack between meals since they are low in fat and high in protein, fiber, and other nutrients. You can find fresh edamame in Asian markets or frozen edamame in the freezer aisle of some specialty stores. Edamame can be eaten both as a snack and as a vegetable. You can enjoy cooked edamame topped with a little salt, or you can add them to salads or stir-fries. Soynuts can be found in health food stores and in most major grocery stores. They're best eaten as a snack. The suggested serving size for soybeans is 1/3-1/2 cup for fresh and 1/4 cup for dried, whether you eat them as a snack or as part of a larger meal. As with other beans, soybeans can be a diet buster if eaten in large quantities. Soy and Breast Cancer 10/08/04 The following Daily Dish is part of a series for National Breast Cancer Awareness Month Advice about soy foods and cancer is conflicting at best. While some scientists believe soy has important anti-cancer effects, others worry that the cancer-fighting compounds in soy may actually promote the development of cancer. What's the story with soy? Soy products including tofu, soy milk, soybeans, soy nuts, miso, and tempeh contain plant estrogens known as isoflavones. These isoflavones are believed to compete with human estrogen to fit into estrogen receptor sites within the body. By taking the place of human estrogen, isoflavones are believed to slow cancerous cell growth. However, some scientists worry that the estrogenlike effects of isoflavones may actually help encourage cancerous growth. The majority of the research nonetheless supports soy as a beneficial food instead of a harmful one. For example, quite a few studies have shown that regular consumption of soy before menopause can lower breast cancer risk. Results are not as promising for soy consumption after menopause. Though the research remains inconclusive, at present it appears to be safe to consume soy on a regular basis, including as part of The South Beach Diet™. To maximize the benefit from its anti-cancer properties it would be best to start consuming soy earlier rather than later in life. Shopping for Sprouts 02/09/04 Bean sprouts—the shoots of germinated mung beans— and alfalfa sprouts can be a tasty, crunchy, and creative addition to sandwiches or salads. As an added bonus, they're loaded with fiber and vitamins A, B, C, and E. They're also low in both fat and high-glycemic carbohydrates. The following is a guide to buying, preparing, and storing sprouts: Buying: The stems of spouts should be creamy white with a subtle, fresh smell. Avoid sprouts with brown bruises or a pungent odor, as they have probably been sitting in the grocery store too long. Preparing: Before eating, rinse the sprouts and pat them dry with paper towels. Discard any bruised ones. Try adding them to a stir-fry, or sprinkle them on top of a breadless sandwich. Storing: Sprouts are best when used right away, but they will last in the refrigerator for two to three days. To maintain freshness, keep them sealed in an airtight plastic bag. In 2002, the FDA issued a warning about eating raw or undercooked sprouts, noting that the warm and humid conditions necessary for their cultivation make them susceptible to salmonella and E.coli contamination. Organic sprouts, ironically, pose a larger health threat because they do not undergo the irradiation that would help to eliminate bad bacteria. (Organic sprouts will be labeled as such on the packaging.) Pregnant women and young children are advised to avoid eating raw sprouts. If you are concerned about the possibility of contamination, cook your sprouts before you eat them. |
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| lin1235 | Jan 17 2005, 04:19 AM Post #10 |
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Hallelujah Member
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Fabulous Fall Foods: Sweet Potatoes 10/04/04 Sweet potatoes are a starchy vegetable rich in nutrients such as fiber, vitamin A, and vitamin C. They are at their peak abundance from September through December and are an acceptable addition to The South Beach Diet™ beginning in Phase 2. Here are a few tips for buying, storing, and eating sweet potatoes. Buying: Look for thick and solid potatoes with no bruises or signs of decay. Sweet potatoes typically taper at one end and are characterized by their dry, yellow flesh. They are originally from the West Indies but are now grown in many parts of the United States. Since sweet potatoes can vary in size, choose small ones when first reintroducing them to your diet. Storing: Sweet potatoes should be kept in a cool, dark, and dry place. Refrigeration is not a good idea, as the cold temperature can damage them. They should be used within two weeks of purchase. Eating: Before preparing, make sure to scrub your sweet potatoes thoroughly with a potato brush. They grow under the ground and, therefore, collect a lot of dirt. To cook, you can either boil them and mash them as you would regular potatoes, or you can roast or bake them in the oven. If you choose to bake them whole, make sure you pierce the skin several times with a fork to avoid an explosion. Quick Veggies for Busy People 01/05/04 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. 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 (Phase 3, in moderation): 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 Wild About Walnuts 05/05/04 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 Diet™. You can enjoy 15 walnuts per day as a healthy snack. New Rules About Yogurt 02/25/04 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 Diet™? 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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| ed-gracetoday | Jan 17 2005, 04:34 AM Post #11 |
Elder
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So much info I am not sure what to comment on, but I discovered more things I did not know. I must come back time and time again. :goodpost: Ans I am glad in Phase two we can have :banana: |
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| lin1235 | Jan 17 2005, 06:17 AM Post #12 |
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Hallelujah Member
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I realise it's a bit overwhelming - so much info! But I reckon most people can work through it a bit at a time. That's why I split it into shortish posts - if I had all of it at one time even I would get a headache from trying to read it! |
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| ed-gracetoday | Jan 17 2005, 06:24 AM Post #13 |
Elder
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Yes, you did really good in presenting it, and I would venture to say we are the hottest news and reviews about SB for free on the Web! :thanks: |
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