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has added a new journalDo I Need to Start With Phase 1?
This Q& A is from the August Issue of The South Beach Diet? Newsletter. Get more Q& As like this delivered to your home each month! Get 2 issues risk-free!
I don't need to lose a lot of weight; is it okay to skip Phase 1 and begin the diet with Phase 2? ? Laura M., Tulsa, OK
Beginning in Phase 1 is important when you have a lot of cravings, which indicate swings in blood sugar, an increased risk of diabetes, and substantial adult weight gain. However, if you have very little weight to lose, we recommend that you start in Phase 2.
In fact, the principles of The South Beach Diet? are the healthiest way to eat even if you have no weight to lose. We suggest that people who are following the diet simply for improved health but not for weight loss actually begin in Phase 2; once they learn our healthy eating principles, they can move to Phase 3. (This is particularly important for children, since we like to encourage them to eat healthfully without putting them on a diet. By increasing their healthy food choices, the weight tends to take care of itself.)
You also may want to start in Phase 2 if you are engaged in intense endurance exercise (marathon running or long-distance cycling). In addition, if you are nursing or pregnant, start in Phase 2 but check with your doctor first. Also, you'll need to make sure you boost your milk and caloric intake to meet your increased needs. The flexibility of The South Beach Diet? allows you to tailor it to fit your individual lifestyle and situation.
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has added a new journalWarm Chicken Salad with Pine Nuts
Looking for a tasty dish that is quick and filling? Try this Phase 1 salad ? the pine nuts give this old classic a new kick!
2 servings
Ingredients
3 cups defatted, reduced-sodium chicken broth
3/4 cup balsamic vinegar
4 cloves garlic, peeled and halved
2 sprigs rosemary plus 1/2 teaspoon chopped bay leaf
2 boneless, skinless chicken breast halves (8 ounces), trimmed of fat
1 tablespoon olive oil
1 1/2 teaspoons chopped shallots
1/4 teaspoon freshly ground black pepper
Salt to taste
3 cups torn mixed salad greens, such as curly endive, escarole, spinach, Belgian endive, arugula, radicchio, and/or watercress, washed and thoroughly dried
1 medium-sized red bell pepper, roasted and cut into thin strips
1 1/2 teaspoons pine nuts, toasted
1 tablespoon chopped fresh parsley, preferably flat-leaved
Instructions
In a wide saucepan or Dutch oven, combine broth, vinegar, garlic, fresh rosemary sprigs and bay leaf. Bring to a boil, reduce heat, and simmer 5 minutes. Add chicken breasts; cover and poach gently for 10 to 15 minutes or until no longer pink inside. Transfer to a cutting board and keep warm. Boil the poaching liquid for 5 minutes, or until slightly reduced.
Strain, discard garlic, rosemary, and bay leaf, and pour 1/4 cup poaching liquid into a small bowl. Whisk in oil, shallots, and pepper. Season with salt if desired. In a large bowl, toss greens with 2 tablespoons of the oil mixture. Arrange on individual plates. Carve chicken into thin slices and arrange over greens. Garnish with red pepper and drizzle the remaining dressing over chicken and peppers. Sprinkle pine nuts, parsley, and remaining 1/2 teaspoon fresh rosemary over the chicken.
Nutritional Information:
357.1 calories
12.35 total fat (2.13 g sat)
65.77 mg cholesterol
27.83 g carbohydrate
35.82 g protein
1.97 g fiber
265.31 mg sodium
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has added a new journalOk so am going back to South Beach Phase One after a lapse of weddings and wedding cakes!! I find that sugar makes me very jittery these days and craving are back...(for sugar) Has anyone done phase 1 more then once? Not specifically for weight loss but more to cleanse their body? Anyone know if its a good idea or not?
Snakessss
In your modified Phase One are you eating any wheat breads even a slice or fruits of any kind? I'm also not being as strict with sauces. I'm on day 2 of Phase 1..please please encourage me to keep going :)How much oil are you allowing yourself in cooking?
I'm also going to the gym which is a bit harder but am determined to do it! Atleast 3/4 days a week in phase 1. Its really hard but have to keep chugging!!
Elyria
I'm on day 3 of a modified* phase 1 again. I had just finished it the first time only to go on a 2 week vacation the next day and couldn't stick to it. So I started the day after I came back and I'm already down 1 lb.*I'm not being as strict the first time around and allowing myself limited amounts of ketchup, 2% milk and sauces.
Good luck this time around!
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has added a new journalSalad Dressing Guidelines
Some say the secret of a delicious salad is in the dressing. But with the numerous varieties of commercial dressings on the market, how can you be sure you're getting a salad dressing that's both tasty and healthy?
The healthiest salad dressings are homemade, using simple ingredients such as extra-virgin olive oil, balsamic vinegar, Dijon mustard, lemon or lime juice, garlic, and fresh herbs. By making your own salad dressing you have control over what you eat. Store-bought dressings can be a bit more confusing and require careful reading.
When shopping for dressings, look for those with simple and limited ingredients. Any commercial dressing with less than 3 grams of sugar per 2 tablespoons is permitted on The South Beach Diet?. Watch out for dressings with additional sugar or hydrogenated oils.
There's no need to exclude any particular type of salad dressing (such as Caesar or blue cheese) as long as it fits these requirements. However, do go easy on these creamy dressings. Start by drizzling a small amount on your salad and tossing your salad well. You will still be able to enjoy a flavorful salad without the additional high-calorie punch of typical restaurant portions. Just remember to be careful of low-fat or nonfat dressings, as these often contain added sugar to help improve flavor.
salimac
good for u...me not yet :(...going on a mini vacation this weekend...so IA next week...i'll be back too.Snakessss
Sure, I'm back on the beach so am working hard to keep on track...need motivation!!salimac
Thanks for sharing all this info Tashi :)
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has added a new journalSatisfying Your Sweet Tooth
Looking for sweet treats that won't sabotage your diet? Sugar substitutes such as aspartame and saccharin are fine on The South Beach Diet?. So is Splenda, a natural sugar substitute made from sugar cane. Here's what Dr. Agatston recommends for satisfying your sweet tooth:
Sugar-free gelatin
Ricotta cheese with vanilla or almond extract and mixed with a sugar substitute
Sugar-free fudgsicles
Sugar-free hard candies
Sugar-free Popsicles
Sugarless chewing gum
Chocolate powder, no-added-sugar
Sugar-free, caffeine-free carbonated sodas
Sugar-free, caffeine-free drink mixes (like Crystal Lite)