South Beach Diet Plan by Oliver Turner
South Beach Diet Plan was first prepared by Dr. Arthur Agatston, a great cardiologist, to resolve the ongoing problems of his cardiac patients and to help them lose their weights. South Beach Diet Plan has three phases, the first two phases are for a specific time and the third phase is to be continued for lifetime. With South Beach Diet Plan, you can forget about your calorie counting and can enjoy good and tasty food. You will be eating three meals and at the same time can munch at the yummy, nutritious South Beach Cookies and snacks. Dieting with South Beach Diet Products will give you surprising results in short span of time. Your thighs, hips and stomach will be slimmer. South Beach Diet Plan you will also give you the opportunity to eat mouth-watering dishes from South Beach Recipes like Shrimps Louis, Chicken Papillote and Chocolate Sponge Cake.
South Beach Diet Plan Phase I
In the first phase of South Beach Diet Plan, you will dine with turkey, shellfish, beef and chicken. Vegetables, cheese, garden salads and nuts are also included in this diet, and your salad will be dressed with tastier with olive oil. Only carbohydrate rich products like rice, pasta, potatoes are restricted in first phase. First phase lasts for two weeks.
South Beach Diet Plan Phase II
The second phase of South Beach Diet plan includes all carbohydrates rich products like rice, baked goods, fruit potatoes, cookies, cake, ice cream, candy that were restricted in first phase. During this second phase you can even add South Beach Diet Cookies, which are specially prepared for dieters. In this phase all fat rich products are restricted which were included in first phase.
South Beach Diet PlanPhase III
Third phase of South Beach Diet program starts when you have already reached to your dream weight. This phase is most easy and restriction free, it lasts for whole life. It helps you to maintain your new body weight. With South Beach Diet Products you will not only lose weight as well as you will improve your cardiovascular system to coup mainly with atherosclerosis.
31 August 2007
Review The South Beach Diet Plan
Review The South Beach Diet Plan by James Ellison
South Beach Diet Plan
If you have been living beneath a rock for the past one or two years, then you have not heard of The South Beach Diet. For some reason, you have not yet tested it. Perhaps you are concerned that it is a low carb or no carb diet plan, or perhaps you think it's a favorite because it's new. Or perhaps, like many others, you are just plain fatigued of trying all new diet plans that hit the marketplace.
This writing is created to present to you some of the basic facts of The South Beach Diet, and inspire you to think about trying it again. For the reason that it works.
The South Beach diet plan can be looked at as a low carb weight loss plan. That is because at the start, one of the first phases to doing this diet plan is to reduce your carbohydrate consumption. There is a explanation for this though. In reality, there are some good explanations for this. In fact, you are just eliminating junk food. You are not depriving yourself and you are not refusing yourself sweets totally, but you are drastically cutting back the quantity of rubbish you put inside your body.
The bulk of junk food, fast snacks, and effortless meals on the market currently are very high in sugar, and extremely high in quick starches. Easy to prepare foods make us fat. If you can prepare something or consume something with little time, your body can digest it very quickly too. And this contributes to large weight gains and loose or flaccid body fat.
So the South Beach Diet commences by curbing the amount of simple carbohydrates you consume daily. Observe I said simple though. You are not getting rid of carbohydrates from your diet altogether. You are just losing the unfit carbs.
At the start you are instructed to limit your every day carb intake to no more than about 35 grams. Truly it is both a educational period as well as a detox interval. By keeping an eye on how many carbs you consume, you begin learning about the variants between good and bad carbs. You also overcome the major addictions you have for sweets every day. When you destroy those cravings, you are able to make much better eating selections, and you are able to lose weight in a simpler way.
Portion of the South Beach Diet is instructing as well. You discover how carbs function in your body to make fat, and you discover how to select carbs that really help burn fat in place of creating it. You learn about the glycemic index, and how assorted foods will either help or hamper your weight loss intents.
In reality, the whole diet plan is aligned to teach you how to lose weight in a healthy manner. You are not cutting back fruits and vegetables altogether, you're simply picking out the best ones to eat while conquering weight lost. You are also not eating fat randomly. You're selecting healthy, gratifying fats that will assist you moving forward with your weight loss goals.
South Beach Diet Plan
If you have been living beneath a rock for the past one or two years, then you have not heard of The South Beach Diet. For some reason, you have not yet tested it. Perhaps you are concerned that it is a low carb or no carb diet plan, or perhaps you think it's a favorite because it's new. Or perhaps, like many others, you are just plain fatigued of trying all new diet plans that hit the marketplace.
This writing is created to present to you some of the basic facts of The South Beach Diet, and inspire you to think about trying it again. For the reason that it works.
The South Beach diet plan can be looked at as a low carb weight loss plan. That is because at the start, one of the first phases to doing this diet plan is to reduce your carbohydrate consumption. There is a explanation for this though. In reality, there are some good explanations for this. In fact, you are just eliminating junk food. You are not depriving yourself and you are not refusing yourself sweets totally, but you are drastically cutting back the quantity of rubbish you put inside your body.
The bulk of junk food, fast snacks, and effortless meals on the market currently are very high in sugar, and extremely high in quick starches. Easy to prepare foods make us fat. If you can prepare something or consume something with little time, your body can digest it very quickly too. And this contributes to large weight gains and loose or flaccid body fat.
So the South Beach Diet commences by curbing the amount of simple carbohydrates you consume daily. Observe I said simple though. You are not getting rid of carbohydrates from your diet altogether. You are just losing the unfit carbs.
At the start you are instructed to limit your every day carb intake to no more than about 35 grams. Truly it is both a educational period as well as a detox interval. By keeping an eye on how many carbs you consume, you begin learning about the variants between good and bad carbs. You also overcome the major addictions you have for sweets every day. When you destroy those cravings, you are able to make much better eating selections, and you are able to lose weight in a simpler way.
Portion of the South Beach Diet is instructing as well. You discover how carbs function in your body to make fat, and you discover how to select carbs that really help burn fat in place of creating it. You learn about the glycemic index, and how assorted foods will either help or hamper your weight loss intents.
In reality, the whole diet plan is aligned to teach you how to lose weight in a healthy manner. You are not cutting back fruits and vegetables altogether, you're simply picking out the best ones to eat while conquering weight lost. You are also not eating fat randomly. You're selecting healthy, gratifying fats that will assist you moving forward with your weight loss goals.
South Beach Diet Recipe Phase 1 - Lemon Dill Chicken
Lemon Dill Chicken - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes
Ingredients: South Beach Diet food list
2 tablespoons of olive oil
2 tablespoons of lemon juice
2 cloves garlic, pressed
1/2 teaspoon dill weed
1/2 teaspoon of salt
2 boneless skinless chicken breasts, halved
Instructions: South Beach Diet cook book
Ingredients: South Beach Diet food list
2 tablespoons of olive oil
2 tablespoons of lemon juice
2 cloves garlic, pressed
1/2 teaspoon dill weed
1/2 teaspoon of salt
2 boneless skinless chicken breasts, halved
Instructions: South Beach Diet cook book
- Mix oil, lemon juice, garlic, dill weed and salt in a small bowl.
- Place chicken on rack in broiler pan.
- Brush chicken with lemon mixture.
- Set oven temperature at broil or 450 F.
- Position broiler pan about 4 inches from heat; broil 6 to 8 minutes.
- Turn chicken; broil about 6-8 minutes longer or until chicken is golden brown and fork-tender.
South Beach Diet Recipe Phase 2 - Lemon Couscous Chicken
Lemon Couscous Chicken - South Beach Diet Recipe (Phase 2) - Free South Beach Diet Recipes
Ingredients: South Beach Diet food list
1¼ c water
1 Tbsp extra virgin olive oil
2 c broccoli florets
1 pkg Near East Roasted Garlic & Olive Oil Couscous mix
1½ c chopped cooked chicken
Juice of 1 lemon (about 3 Tbsp)
¼ tsp lemon peel
Instructions: South Beach Diet cook book
1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.
Ingredients: South Beach Diet food list
1¼ c water
1 Tbsp extra virgin olive oil
2 c broccoli florets
1 pkg Near East Roasted Garlic & Olive Oil Couscous mix
1½ c chopped cooked chicken
Juice of 1 lemon (about 3 Tbsp)
¼ tsp lemon peel
Instructions: South Beach Diet cook book
1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.
South Beach Diet Recipes Phase 2 - Key Lime Pie
Key Lime Pie - South Beach Diet Recipes (Phase 2) - Free South Beach Diet Recipe
Ingredients: South Beach Diet food list
Crust:
3 whole egg whites
1/8 teaspoon Cream of Tartar
2/3 Cup Splenda
Filling:
1 package Gelatin Unflavored
1/4 Cup Water
1/2 Cup Splenda
1/4 teaspoon salt
1/2 Cup Key Lime juice (fresh or bottled)
4 egg yolks
1 teaspoon lime peel grated
1 container Cool whip Fat free
Instructions: South Beach Diet cook book
For Crust:
Ingredients: South Beach Diet food list
Crust:
3 whole egg whites
1/8 teaspoon Cream of Tartar
2/3 Cup Splenda
Filling:
1 package Gelatin Unflavored
1/4 Cup Water
1/2 Cup Splenda
1/4 teaspoon salt
1/2 Cup Key Lime juice (fresh or bottled)
4 egg yolks
1 teaspoon lime peel grated
1 container Cool whip Fat free
Instructions: South Beach Diet cook book
For Crust:
- Preheat oven to 300 F. Spray a 9-inch pie plate with cooking spray and set aside.
In a medium mixing bowl, using an electric mixer set on high speed, beat egg whites and cream of tartar until foamy. Gradually beat in 2/3 cup of sugar substitute until stiff peaks form. - Spread 1-1/3 cups of meringue in bottom and halfway up sides of prepared pan. Using pastry bag, pipe remaining meringue in a decorative border around edges. Bake until lightly browned, about 40 minutes. Cool on a wire rack.
- Dissolve the gelatin in water; set aside.
- Measure a 1/2 cup sugar substitute and salt into a saucepan over medium heat. Gradually stir in the lime juice. Stir in the beaten egg yolks and cook until thick. Remove from heat and stir in the gelatin mixture. Cool to room temperature. Add grated lime peel.
- Fold the container of FF Cool Whip into the lime/gelatin mixture. Mound into cooled meringue crust. May be topped with additional FF Cool Whip and slivered toasted almonds.
South Beach Diet Recipes (Phase 1) - Ketchup
Ketchup - South Beach Diet Recipes (Phase 1) - Free South Beach Diet Recipe
Ingredients: South Beach Diet food list
12 oz. tomato paste
12 oz. water
6 oz. white vinegar
5 packets of splenda
1 teaspoon onion powder
1 tablespoon salt
(Optional) pinch of cloves, cumin, other spices you might like
add all ingredients. Blend until combined.
Ingredients: South Beach Diet food list
12 oz. tomato paste
12 oz. water
6 oz. white vinegar
5 packets of splenda
1 teaspoon onion powder
1 tablespoon salt
(Optional) pinch of cloves, cumin, other spices you might like
add all ingredients. Blend until combined.
Italian Seasoned Green Beans - South Beach Diet Recipe Phase 1
Italian Seasoned Green Beans - South Beach Diet Recipe Phase 1 - Free South Beach Diet Recipe
Ingredients: South Beach Diet food list
1 pkg. frozen french cut green beans
low fat/low sodium broth (I use chicken if making chicken, beef if making beef)
extra virgin olive oil
oregano
salt
pepper
garlic powder
Instructions: South Beach Diet cook book
Cook green beans in broth just until done (we like them still a little on the crunchy side).
Drain. Add olive oil, oregano, salt, pepper & garlic powder to your desired tastes.
Risk Factors And Cholesterol
Risk Factors And Cholesterol - South Beach Diet Rule
Cholesterol, one of the South Beach diet issues, is a ongoing problem for millions of people around the world. cholesterol is a ongoing problem when it clogs the arteries and causes additional health problem for the body. While many associate high cholesterol with having a heart attack high cholesterol is going to clog your arteries and cause the additional problems. There are many things that will influence if you will have high cholesterol or if you are at risk for having problems with high cholesterol would include your diet, what you are eating, your age, and your weight, your gender and to a point your genetics and any other diseases or medical conditions you may be suffering with, and it will also be dependent on your lifestyle, meaning if you exercise at all or if you have high levels of stress in your life.
Your diet is going to play a big part as factors contributing to cholesterol problems, South Beach diet issue, and high levels of cholesterol in your blood. If you are eating foods that are high in saturated fats, and if you are eating foods that contain high levels of cholesterol (even if these are the same foods or if they are two different types of foods) you could be at right for having high cholesterol. If you are eating lots of red meats, foods that originate from animals this could also affect your cholesterol being higher.
As you tend to get older, your cholesterol levels will also tend to rise naturally and if you are eating additional cholesterol in your diet, your cholesterol levels are going to rise. Getting control of your cholesterol and the foods you eat in the beginning, as you are young is going to make a difference later on in life. If you are just finding you have a slight problem with cholesterol you can fight back, get control over what you are eating and you can lower it.
Your age is not the only thing that will have an effect on your cholesterol levels. Your weight is also going to have an effect on your cholesterol levels. Your weight in the belly region, the added inches does seem to have an impact on those who are having problems with high cholesterol. If you have high cholesterol, and you have a thicker waist line, slim down to help yourself lower your cholesterol.
Cholesterol, one of the South Beach diet issues, is a ongoing problem for millions of people around the world. cholesterol is a ongoing problem when it clogs the arteries and causes additional health problem for the body. While many associate high cholesterol with having a heart attack high cholesterol is going to clog your arteries and cause the additional problems. There are many things that will influence if you will have high cholesterol or if you are at risk for having problems with high cholesterol would include your diet, what you are eating, your age, and your weight, your gender and to a point your genetics and any other diseases or medical conditions you may be suffering with, and it will also be dependent on your lifestyle, meaning if you exercise at all or if you have high levels of stress in your life.
Your diet is going to play a big part as factors contributing to cholesterol problems, South Beach diet issue, and high levels of cholesterol in your blood. If you are eating foods that are high in saturated fats, and if you are eating foods that contain high levels of cholesterol (even if these are the same foods or if they are two different types of foods) you could be at right for having high cholesterol. If you are eating lots of red meats, foods that originate from animals this could also affect your cholesterol being higher.
As you tend to get older, your cholesterol levels will also tend to rise naturally and if you are eating additional cholesterol in your diet, your cholesterol levels are going to rise. Getting control of your cholesterol and the foods you eat in the beginning, as you are young is going to make a difference later on in life. If you are just finding you have a slight problem with cholesterol you can fight back, get control over what you are eating and you can lower it.
Your age is not the only thing that will have an effect on your cholesterol levels. Your weight is also going to have an effect on your cholesterol levels. Your weight in the belly region, the added inches does seem to have an impact on those who are having problems with high cholesterol. If you have high cholesterol, and you have a thicker waist line, slim down to help yourself lower your cholesterol.
Cholesterol And Foods
Cholesterol And Foods - South Beach Diet Rule
Cholesterol, one of the South Beach diet topics, is found in most all foods that have some type of meat or nut in them. If you are not looking at the ingredients in the foods that you are eating, you could be eating a high amount of cholesterol and not even realize it. Reading labels on everything you are eating is going to be important for your future, and your health. High cholesterol that is not taken care of can create a domino effect in your life, leading to additional blood problems, clots, and additional medical problems. You want to be healthy and enjoy the many years of your life, and controlling your cholesterol is going to be a good first step in this long and healthy life.
What are some of the types of foods you should consider eating if you want to avoid all those bad cholesterols in your personal diet? High fiber foods are going to be good for your change in diet. This is going to include cereals and whole grain breads. Look to wheat or rye instead of white breads. If you like, add fruit to your diet. If you like fruit juice is going to add some amount of fiber to your diet but fresh fruits is going to add more fiber to your diet than fruit juices will. Look for real fruit juices and not artificially sweetened juices. Do you like to drink milk? You should be drinking skim or 2% milk instead of drinking whole milk. Whole milk has a lot of calories, and a lot of fat in it that is going to be harmful to your lower cholesterol diet.
If you love to eat crackers, look to crackers that do not have peanut butter on them. If you have to have crackers, and find they keep you away from all the snacks that are higher in cholesterol and fats, look to whole grain crackers that are going to help you keep your cholesterol in check. Your cholesterol can climb from those hidden things you don't even realize that contain cholesterol such as the nuts and peanut butter. Eating fruits that have the skins on them is going to be better for you then skinning a fruit, such as with an apple.
Cholesterol, one of the South Beach diet topics, is found in most all foods that have some type of meat or nut in them. If you are not looking at the ingredients in the foods that you are eating, you could be eating a high amount of cholesterol and not even realize it. Reading labels on everything you are eating is going to be important for your future, and your health. High cholesterol that is not taken care of can create a domino effect in your life, leading to additional blood problems, clots, and additional medical problems. You want to be healthy and enjoy the many years of your life, and controlling your cholesterol is going to be a good first step in this long and healthy life.
What are some of the types of foods you should consider eating if you want to avoid all those bad cholesterols in your personal diet? High fiber foods are going to be good for your change in diet. This is going to include cereals and whole grain breads. Look to wheat or rye instead of white breads. If you like, add fruit to your diet. If you like fruit juice is going to add some amount of fiber to your diet but fresh fruits is going to add more fiber to your diet than fruit juices will. Look for real fruit juices and not artificially sweetened juices. Do you like to drink milk? You should be drinking skim or 2% milk instead of drinking whole milk. Whole milk has a lot of calories, and a lot of fat in it that is going to be harmful to your lower cholesterol diet.
If you love to eat crackers, look to crackers that do not have peanut butter on them. If you have to have crackers, and find they keep you away from all the snacks that are higher in cholesterol and fats, look to whole grain crackers that are going to help you keep your cholesterol in check. Your cholesterol can climb from those hidden things you don't even realize that contain cholesterol such as the nuts and peanut butter. Eating fruits that have the skins on them is going to be better for you then skinning a fruit, such as with an apple.
Levels Of Cholesterol In Your Body
Levels Of Cholesterol In Your Body - South Beach Diet Rule
Cholesterol, South Beach diet concern, is a fatty like liquid substance that will float around in your blood. Cholesterol is a substance that is carried through your blood by protein particles that are also known as molecules. You really can't see cholesterol with the naked eye, but your doctor, who is trained in testing blood and in testing for high cholesterol levels will be able to tell you if you are border line, or if you are facing a rough patch to overcome high cholesterol. If you are diagnosed with high cholesterol, it is not a highly problematic problem, but one that you can overcome. If you are determined to get over and change your diet, you can do this and lower your cholesterol for your healthy future.
The cholesterol that your body produces will combine with the cholesterol that is in your foods that you eat every day. If you find that you are having a struggle in keeping your cholesterol down, and your family doctor is suggesting that you consider taking medications to lower your cholesterol, you should know that you will also have to change your diet to keep your cholesterol down for overall better effects even with the use of medications.
There are many things that will affect if you are a candidate, or someone who is going to be at risk for having high cholesterol over your lifetime. Some of the conditions that going to be adding factors if you are going to have high cholesterol include how old you are. The older that you get to be, the higher the cholesterol naturally produced in your body is. Combine that with the foods you eat and the high cholesterol in the foods, and you will end up with cholesterol levels that could be dangerous for your health.
As you gain weight, your body is going to be prone to retaining and making cholesterols levels that are not considered to be low for your body. As you gain weight and you find your waistline getting a little bigger, you are at risk for having problems with high cholesterol in the future. If you are over the age of forty, and you have a waist size that is over 36 you should at very least have your cholesterol levels checked to be sure you are not border line, and so that you can start to watch your cholesterol intake now before problems do start to happen.
If you are not physically active, your body is still producing cholesterol and this can lead to additional problems involving high cholesterol in the body.
Cholesterol, South Beach diet concern, is a fatty like liquid substance that will float around in your blood. Cholesterol is a substance that is carried through your blood by protein particles that are also known as molecules. You really can't see cholesterol with the naked eye, but your doctor, who is trained in testing blood and in testing for high cholesterol levels will be able to tell you if you are border line, or if you are facing a rough patch to overcome high cholesterol. If you are diagnosed with high cholesterol, it is not a highly problematic problem, but one that you can overcome. If you are determined to get over and change your diet, you can do this and lower your cholesterol for your healthy future.
The cholesterol that your body produces will combine with the cholesterol that is in your foods that you eat every day. If you find that you are having a struggle in keeping your cholesterol down, and your family doctor is suggesting that you consider taking medications to lower your cholesterol, you should know that you will also have to change your diet to keep your cholesterol down for overall better effects even with the use of medications.
There are many things that will affect if you are a candidate, or someone who is going to be at risk for having high cholesterol over your lifetime. Some of the conditions that going to be adding factors if you are going to have high cholesterol include how old you are. The older that you get to be, the higher the cholesterol naturally produced in your body is. Combine that with the foods you eat and the high cholesterol in the foods, and you will end up with cholesterol levels that could be dangerous for your health.
As you gain weight, your body is going to be prone to retaining and making cholesterols levels that are not considered to be low for your body. As you gain weight and you find your waistline getting a little bigger, you are at risk for having problems with high cholesterol in the future. If you are over the age of forty, and you have a waist size that is over 36 you should at very least have your cholesterol levels checked to be sure you are not border line, and so that you can start to watch your cholesterol intake now before problems do start to happen.
If you are not physically active, your body is still producing cholesterol and this can lead to additional problems involving high cholesterol in the body.
Cholesterol Levels
Cholesterol Levels
You need to pay close attention to your cholesterol levels at all times. One main time is when you are told that you are at risk of have high cholesterol levels because of your family history or from what you are eating on a daily basis. You would be at risk of high cholesterol because of your tree had into problems with high cholesterol in the past.
Even if the family did not have any problem with cholesterol you could still put yourself in danger. One way is by what you eat. You need to keep a close eye on what you are eating on a daily basis because if you are eating a lot of fatty food that would be a good reason for putting your cholesterol levels up.
You would need to consult a physician to find out what the safe levels of cholesterol for you are going to be. If you think that you are in the family tree or dietary line that you are prone to having high cholesterol you would want to mention that to him or her.
If they believe that you may be subject to high cholesterol they will send you for a cholesterol test to see if you are having any problem. Once the test is done and everything is normal they will let you know just what is the best thing for you to do so that you may not have to worry so much about getting high cholesterol in the future.
Yet if it does come back as being high they will tell you if you would have to take a high cholesterol medication or if you change you eating and exercising habit would help it out any. No mater what the results are you would need to make sure that you are eating healthy and exercising properly. If you take these main two steps you could help yourself prevent getting high cholesterol in the near future. But you would still need to see your family doctor at least every year for a check up or a cholesterol test if needed.
You need to pay close attention to your cholesterol levels at all times. One main time is when you are told that you are at risk of have high cholesterol levels because of your family history or from what you are eating on a daily basis. You would be at risk of high cholesterol because of your tree had into problems with high cholesterol in the past.
Even if the family did not have any problem with cholesterol you could still put yourself in danger. One way is by what you eat. You need to keep a close eye on what you are eating on a daily basis because if you are eating a lot of fatty food that would be a good reason for putting your cholesterol levels up.
You would need to consult a physician to find out what the safe levels of cholesterol for you are going to be. If you think that you are in the family tree or dietary line that you are prone to having high cholesterol you would want to mention that to him or her.
If they believe that you may be subject to high cholesterol they will send you for a cholesterol test to see if you are having any problem. Once the test is done and everything is normal they will let you know just what is the best thing for you to do so that you may not have to worry so much about getting high cholesterol in the future.
Yet if it does come back as being high they will tell you if you would have to take a high cholesterol medication or if you change you eating and exercising habit would help it out any. No mater what the results are you would need to make sure that you are eating healthy and exercising properly. If you take these main two steps you could help yourself prevent getting high cholesterol in the near future. But you would still need to see your family doctor at least every year for a check up or a cholesterol test if needed.
High Cholesterol Foods
High Cholesterol Foods - South Beach Diet Rule
Some of the food that we eat in everyday life could actually be hurting us in the long run. Some of the foods that we are consuming have a large intake of fat and that would put our cholesterol levels through the roof. You need to start watching just what you are doing in your everyday life because it all may affect you in the long run.
You would want to keep an eye on the fatty foods that you eat like the eggs that you may eat for breakfast. Or that could include the bacon that you are going to have a BLT sandwich. It is hard to decide just what you should eat any more with everything that is coming out about the food that we are eating all the time. I think that you just need to take it in you own judgment and figure out just what you feel like eating for that day.
You may think that if you don't watch what you eat all the time that you are going to die from it. That is fine but you need to think about this one. If you would get up to exercise at least once a day even for five minutes you could be saving yourself a lot of sorrow in the future about high cholesterol foods and heart diseases. In all reality some look at exercise is the wonder drug for everyone because it does help you will your health and fitness.
That would even include those that could not exercise for long periods of time. Plus this would include those that can exercise for long periods at one time. If you were to exercise more often then would you really have to worry about just what you are eating all the time? You may think so or you may not that is all up to on how you view the world around you in your life. It would also include on how you see yourself in today's world because you do not see good then you need to get a little help in changing that point of view of yourself. Every one should see themselves as the one that can make any change that is needed around them.
Some of the food that we eat in everyday life could actually be hurting us in the long run. Some of the foods that we are consuming have a large intake of fat and that would put our cholesterol levels through the roof. You need to start watching just what you are doing in your everyday life because it all may affect you in the long run.
You would want to keep an eye on the fatty foods that you eat like the eggs that you may eat for breakfast. Or that could include the bacon that you are going to have a BLT sandwich. It is hard to decide just what you should eat any more with everything that is coming out about the food that we are eating all the time. I think that you just need to take it in you own judgment and figure out just what you feel like eating for that day.
You may think that if you don't watch what you eat all the time that you are going to die from it. That is fine but you need to think about this one. If you would get up to exercise at least once a day even for five minutes you could be saving yourself a lot of sorrow in the future about high cholesterol foods and heart diseases. In all reality some look at exercise is the wonder drug for everyone because it does help you will your health and fitness.
That would even include those that could not exercise for long periods of time. Plus this would include those that can exercise for long periods at one time. If you were to exercise more often then would you really have to worry about just what you are eating all the time? You may think so or you may not that is all up to on how you view the world around you in your life. It would also include on how you see yourself in today's world because you do not see good then you need to get a little help in changing that point of view of yourself. Every one should see themselves as the one that can make any change that is needed around them.
High Cholesterol Medications
High Cholesterol Medications - South Beach Diet Rule
Medications for high cholesterol can control your health problems involving high cholesterol, and the cholesterols that your body is making daily. If you have been told that you have high cholesterol you can find help with your family doctor, and you can read about your alternatives online. Your body does make cholesterol everyday and if you are eating right, you are exercising and you are watching your weight, you will find that sometimes your cholesterol is not going to go down. With the use of medications, your cholesterol can be cut to a good healthier level that will leave you to worry about other things in life besides your cholesterol levels!
Great changes can be made with the use of medications to lower your cholesterol if you are finding that you have problems in lowering it yourself through any other means. The choice to use medications is one that is not taken lightly and should not be made overnight. You should try to cut cholesterols that you eat, and you should try to lose weight and to get more exercise in your life before jumping on any medication.
If you have little stress in your life, and you are not overweight, your doctor may explain why you should try the cholesterol lowering medications first. Every person and every person medical need is different. If you are ever in doubt as to what your medical provider is offering you in the form of information about the medication or your condition you should seek another opinion from another doctor and then you can weigh your options.
There are different types of medication that could be prescribed in efforts to lower your cholesterol. Some of these medications include Mevacor, Zocof, and Lipitor. These three types of medications are going to reduce the risk of blood clots that you could face with high cholesterol. There is also Questran, and Colestid, and Lopid, and Tricor that are used to lower your cholesterol levels. These are proven medications that will make the cholesterol in your body less available in a sense to your blood stream, which will lower the effects of high cholesterol for your body.
Medications for high cholesterol can control your health problems involving high cholesterol, and the cholesterols that your body is making daily. If you have been told that you have high cholesterol you can find help with your family doctor, and you can read about your alternatives online. Your body does make cholesterol everyday and if you are eating right, you are exercising and you are watching your weight, you will find that sometimes your cholesterol is not going to go down. With the use of medications, your cholesterol can be cut to a good healthier level that will leave you to worry about other things in life besides your cholesterol levels!
Great changes can be made with the use of medications to lower your cholesterol if you are finding that you have problems in lowering it yourself through any other means. The choice to use medications is one that is not taken lightly and should not be made overnight. You should try to cut cholesterols that you eat, and you should try to lose weight and to get more exercise in your life before jumping on any medication.
If you have little stress in your life, and you are not overweight, your doctor may explain why you should try the cholesterol lowering medications first. Every person and every person medical need is different. If you are ever in doubt as to what your medical provider is offering you in the form of information about the medication or your condition you should seek another opinion from another doctor and then you can weigh your options.
There are different types of medication that could be prescribed in efforts to lower your cholesterol. Some of these medications include Mevacor, Zocof, and Lipitor. These three types of medications are going to reduce the risk of blood clots that you could face with high cholesterol. There is also Questran, and Colestid, and Lopid, and Tricor that are used to lower your cholesterol levels. These are proven medications that will make the cholesterol in your body less available in a sense to your blood stream, which will lower the effects of high cholesterol for your body.
Home Cholesterol Test
Home Cholesterol Test - South Beach Diet Rule
Are you aware that you can test your cholesterol at home now? Well you can and the results may be real accurate but are you going to be sure if they are? You can get results rather quickly and they are usually close unless you do not follow the directions. You may even do the test wrong suck as not fasting or not taking the blood at the right time or place.
You would have to be very careful on what you are planning to do to your self to get the results if you do not go to the doctors like you should. Even if you do a home cholesterol test you would still need to get a hold of your physician and talk over the results with him or her. They may still want to send you to get the blood drawn and have the lab do the test for them so they would feel more comfortable with the results that are given.
The only right things to do is go and talk to your family physician and see what is the best route for you to take. Really if you think about why is it so hard for someone to go and talk to a doctor because when you think about it they are just a regular person like you and me and they are just there to help you stay in good health. And really they would know the best thing for you.
Why is it that people think that they are able to do everything on their own when there are plenty of people out there to help us out? Sometime it is better for you to talk to someone that is certified to help you out instead of trying to make everything better on your own. You know, in your mind, that the best way to do a cholesterol test is through the doctor and it does not take long at all. Plus you would get accurate results from the doctor as well. You could out of curiosity do a home test and compare it with your doctors results to see just how accurate the home test systems are.
Are you aware that you can test your cholesterol at home now? Well you can and the results may be real accurate but are you going to be sure if they are? You can get results rather quickly and they are usually close unless you do not follow the directions. You may even do the test wrong suck as not fasting or not taking the blood at the right time or place.
You would have to be very careful on what you are planning to do to your self to get the results if you do not go to the doctors like you should. Even if you do a home cholesterol test you would still need to get a hold of your physician and talk over the results with him or her. They may still want to send you to get the blood drawn and have the lab do the test for them so they would feel more comfortable with the results that are given.
The only right things to do is go and talk to your family physician and see what is the best route for you to take. Really if you think about why is it so hard for someone to go and talk to a doctor because when you think about it they are just a regular person like you and me and they are just there to help you stay in good health. And really they would know the best thing for you.
Why is it that people think that they are able to do everything on their own when there are plenty of people out there to help us out? Sometime it is better for you to talk to someone that is certified to help you out instead of trying to make everything better on your own. You know, in your mind, that the best way to do a cholesterol test is through the doctor and it does not take long at all. Plus you would get accurate results from the doctor as well. You could out of curiosity do a home test and compare it with your doctors results to see just how accurate the home test systems are.
Cholesterol Medicating
Cholesterol Medicating -South Beach Diet Rule
High cholesterol, South Beach Diet issue, does not have to be a major life-changing event. If you are experiencing high cholesterol and you are having a real problem getting your cholesterol under control medication may be the key for your personal needs. High cholesterol is brought about by a mixture of things, such as the additional stress in your life, being overweight, and not getting any exercise in your life. If you have seen your family doctor and you have had a blood test saying that you have high cholesterol, you first need to ask for all the answers before deciding to take medications.
The answers about high cholesterol, South Beach Diet issue, are going to involve what are your additional choices besides medication. While there are never going to be any easy answers, you can try as many methods as you like, while under the supervision of your doctor. Having a doctor watch, your medical condition while you try alternative methods of lowering your cholesterol is going to give you a better overall glance at what is really working for your body. While some people find medications are right for their needs, other people are going to want to try the alternatives first.
A few types of medications used for controlling high cholesterol are mevacor, zocor, and lipitor. If your doctor recommends your taking any type of medication to lower your cholesterol, you will most likely find that one of these three medications is just what you will get. Often times, if a doctor feels that your cholesterol levels are a little high, they will offer you additional advice on exercise and dieting. While dieting is going to help control your cholesterol it is also important to remember that cholesterol is also made in your body everyday, and only exercise and medications are going to control that part of your high cholesterol levels.
If you are having a test done on your cholesterol levels, the doctor is going to talk to you about you LDL levels. Your doctor will explain the LDL levels. The LDL levels in your blood can be controlled and lowered by up to forty percent when using medications. If you are not overweight and you are exercising while watching the fat and cholesterol foods you are eating, and you still have out of control cholesterol, check with your doctor about the type of medication they recommend for your body.
High cholesterol, South Beach Diet issue, does not have to be a major life-changing event. If you are experiencing high cholesterol and you are having a real problem getting your cholesterol under control medication may be the key for your personal needs. High cholesterol is brought about by a mixture of things, such as the additional stress in your life, being overweight, and not getting any exercise in your life. If you have seen your family doctor and you have had a blood test saying that you have high cholesterol, you first need to ask for all the answers before deciding to take medications.
The answers about high cholesterol, South Beach Diet issue, are going to involve what are your additional choices besides medication. While there are never going to be any easy answers, you can try as many methods as you like, while under the supervision of your doctor. Having a doctor watch, your medical condition while you try alternative methods of lowering your cholesterol is going to give you a better overall glance at what is really working for your body. While some people find medications are right for their needs, other people are going to want to try the alternatives first.
A few types of medications used for controlling high cholesterol are mevacor, zocor, and lipitor. If your doctor recommends your taking any type of medication to lower your cholesterol, you will most likely find that one of these three medications is just what you will get. Often times, if a doctor feels that your cholesterol levels are a little high, they will offer you additional advice on exercise and dieting. While dieting is going to help control your cholesterol it is also important to remember that cholesterol is also made in your body everyday, and only exercise and medications are going to control that part of your high cholesterol levels.
If you are having a test done on your cholesterol levels, the doctor is going to talk to you about you LDL levels. Your doctor will explain the LDL levels. The LDL levels in your blood can be controlled and lowered by up to forty percent when using medications. If you are not overweight and you are exercising while watching the fat and cholesterol foods you are eating, and you still have out of control cholesterol, check with your doctor about the type of medication they recommend for your body.
Lowering Cholesterol
Lowering Cholesterol - South Beach Diet Rule
There are many different ideas about how to lower you cholesterol levels. Really the best way is to get you physician's opinion on whether you would need to take the route with medications or if regular exercise and eating healthy would work for you. There is one other way out there that is known on lowering cholesterol and that is with herbs. You may have not heard much about it but it is out there.
There is some of the physicians out there that will just prescribe a prescription for the high cholesterol and recommend that you do get regular exercise and eat healthier food to help bring your cholesterol levels down to where they normal range is.
You would need to take what the physician tells you to heart on what you would have to do to get the cholesterol lowered because they would have a good idea about what would be to be done from experience and lots of schooling. You would think that after all that schooling they would have some kind of an idea of what they are talking about and what they are doing about it.
If you are tested with a high cholesterol level they will more than likely have you tested at least once a year to see if the medication that is provided for you is doing what they want it to do. Plus they would ask you if you are exercising like you should be and that would include eating right as well. Believe it or not they will keep after you on what you are doing in your every day life to make sure that you are not making it worse. So that you are working to make your life better than what it was.
One mistake some make when they are trying to lower their cholesterol is that they go out and eat at places that cook with lots of grease and saturated fats. We all know that it is not a good idea to eat food with lots of saturated fats or cooked in grease and oil. That would just make it go up higher than usually.
There are many different ideas about how to lower you cholesterol levels. Really the best way is to get you physician's opinion on whether you would need to take the route with medications or if regular exercise and eating healthy would work for you. There is one other way out there that is known on lowering cholesterol and that is with herbs. You may have not heard much about it but it is out there.
There is some of the physicians out there that will just prescribe a prescription for the high cholesterol and recommend that you do get regular exercise and eat healthier food to help bring your cholesterol levels down to where they normal range is.
You would need to take what the physician tells you to heart on what you would have to do to get the cholesterol lowered because they would have a good idea about what would be to be done from experience and lots of schooling. You would think that after all that schooling they would have some kind of an idea of what they are talking about and what they are doing about it.
If you are tested with a high cholesterol level they will more than likely have you tested at least once a year to see if the medication that is provided for you is doing what they want it to do. Plus they would ask you if you are exercising like you should be and that would include eating right as well. Believe it or not they will keep after you on what you are doing in your every day life to make sure that you are not making it worse. So that you are working to make your life better than what it was.
One mistake some make when they are trying to lower their cholesterol is that they go out and eat at places that cook with lots of grease and saturated fats. We all know that it is not a good idea to eat food with lots of saturated fats or cooked in grease and oil. That would just make it go up higher than usually.
Lower Cholesterol
Lower Cholesterol - South Beach Diet Rule
You need to pay close attention to your cholesterol level. With the cholesterol levels you may need to watch what you are eating or take prescriptions to help get lower cholesterol number for your body. The only way to find out if you have a good cholesterol number for your body is through you physician and the proper test.
Once you find that you have lower cholesterol then you may just need to watch what you are taking in through the foods that you eat in every day life. You would need to be careful not to eat food with a large amount of fat in or on it. I may be better to eat foods that are healthier for you such as different fruits and vegetables so that you are able to keep your cholesterol at a safe level.
In all of this it is better to keep in close touch with your family doctor so that they are able to monitor how you are doing with your cholesterol levels. They will help you in your efforts to keep the levels where they need to be at for you to have fewer complications with it later in life.
They may want to take some of the cholesterol medications if your cholesterol levels are real high to bring it down or you may just have to watch what you are eating in every day life if the cholesterol levels are not that high yet. But if you do not watch what you are taking in from what you eat you could be setting yourself up for more complications in the future.
When you have your cholesterol levels in the healthy range you could actually be saving your own life in the long range. When your cholesterol levels are up you could be setting yourself of for heart problem in the near future. They could cause you to have heart attacks or stroke from all the clot build up that is in your blood stream from the high cholesterol. The main thing to remember is that you would need to keep up with your yearly physicals so your doctor can keep a close eye on your cholesterol levels and keep you in good health.
You need to pay close attention to your cholesterol level. With the cholesterol levels you may need to watch what you are eating or take prescriptions to help get lower cholesterol number for your body. The only way to find out if you have a good cholesterol number for your body is through you physician and the proper test.
Once you find that you have lower cholesterol then you may just need to watch what you are taking in through the foods that you eat in every day life. You would need to be careful not to eat food with a large amount of fat in or on it. I may be better to eat foods that are healthier for you such as different fruits and vegetables so that you are able to keep your cholesterol at a safe level.
In all of this it is better to keep in close touch with your family doctor so that they are able to monitor how you are doing with your cholesterol levels. They will help you in your efforts to keep the levels where they need to be at for you to have fewer complications with it later in life.
They may want to take some of the cholesterol medications if your cholesterol levels are real high to bring it down or you may just have to watch what you are eating in every day life if the cholesterol levels are not that high yet. But if you do not watch what you are taking in from what you eat you could be setting yourself up for more complications in the future.
When you have your cholesterol levels in the healthy range you could actually be saving your own life in the long range. When your cholesterol levels are up you could be setting yourself of for heart problem in the near future. They could cause you to have heart attacks or stroke from all the clot build up that is in your blood stream from the high cholesterol. The main thing to remember is that you would need to keep up with your yearly physicals so your doctor can keep a close eye on your cholesterol levels and keep you in good health.
Low Cholesterol Diet
Low Cholesterol Diet - South Beach Diet Rule
There are many of ways to have a low cholesterol diet. You could make sure when you go to do your grocery shopping that you buy lean meats and fat free foods. However, really no matter what kind of foods that you are going to buy you would really have to watch how you are preparing your food. You would want to make sure that you are not frying your food in grease for oil to prepare a meal. That would come into the factor of watching how much fat is on the meat when you are buying beef and pork.
The best way to prepare your food is when you go to cook a meal try to broil or steam some of the food. If you would broil your meats instead of frying them, you would loose some of the fat that is on the meat instead of it sitting in the fat and grease to be cooked. In another instance, if you were to steam your vegetables you would actually enhance the taste of the vegetables instead of loosing the taste in the juice of the caned vegetables that you buy on the store shelf.
The best kind of vegetables that you could buy is fresh ones but it that is not always suitable for you there is the option of buying frozen ones as well. Even when you are going to purchase chicken it may be healthier to buy the skinless chicken so that you do not have the fat that is in the skin of the chicken.
When you are watching what you are eating, the best bet is to watch the fat and calories intake that you are going to eat for that night dinner. Even when you are out to eat, there are ways to watch what you are eating but that will take will power on your behalf. In all actuality it will take a great deal of will power in watching what you are eating because there is a lot of temptation out there that you can eat and not think twice about it.
There are many of ways to have a low cholesterol diet. You could make sure when you go to do your grocery shopping that you buy lean meats and fat free foods. However, really no matter what kind of foods that you are going to buy you would really have to watch how you are preparing your food. You would want to make sure that you are not frying your food in grease for oil to prepare a meal. That would come into the factor of watching how much fat is on the meat when you are buying beef and pork.
The best way to prepare your food is when you go to cook a meal try to broil or steam some of the food. If you would broil your meats instead of frying them, you would loose some of the fat that is on the meat instead of it sitting in the fat and grease to be cooked. In another instance, if you were to steam your vegetables you would actually enhance the taste of the vegetables instead of loosing the taste in the juice of the caned vegetables that you buy on the store shelf.
The best kind of vegetables that you could buy is fresh ones but it that is not always suitable for you there is the option of buying frozen ones as well. Even when you are going to purchase chicken it may be healthier to buy the skinless chicken so that you do not have the fat that is in the skin of the chicken.
When you are watching what you are eating, the best bet is to watch the fat and calories intake that you are going to eat for that night dinner. Even when you are out to eat, there are ways to watch what you are eating but that will take will power on your behalf. In all actuality it will take a great deal of will power in watching what you are eating because there is a lot of temptation out there that you can eat and not think twice about it.
Cholesterol Treatment
Cholesterol Treatment - South Beach Diet Rule
There are a few different ways to high cholesterol treatment. One main and probable most popular way is through the doctor. They have a large availability to the way that they can treat your cholesterol and in different forms. They may have you begin with a regular diet and exercise if your level is not too high but it is does become so high that the regular diet and exercise is not working well they will prescribe a prescription to you that will help with the cholesterol level.
Yet, to the surprise of most people even with the cholesterol medication you still need to have a regular diet and exercise on a regular basis. You may be surprised on gust how well the three of them will work together and bring the high cholesterol down to in the normal range once again. If it does not come down to the physicians satisfaction in a year they may increase your dose of medication or mainly just find out what you are doing that is making it stay up and not come down right.
No matter how you would look at it its better to get a professionals opinion when it would come to your health. They will help you go down the right path for the high cholesterol and they will hope that you are going to take what they say and follow all directions that they give you to follow. If you do not follow all the directions that they give you they will find out one way or another. It might take a year for the results to come back on if you are following their suggested route but it will all come back to them.
They will have you retested and they may even call the family to see if you are eating right and exercising properly to help bring it down correctly or if you are just doing as you were before you were diagnosed with high cholesterol. The word of thought is that it is a good idea to listen to you doctor and follow what they say to the word because it will all come out in the end.
There are a few different ways to high cholesterol treatment. One main and probable most popular way is through the doctor. They have a large availability to the way that they can treat your cholesterol and in different forms. They may have you begin with a regular diet and exercise if your level is not too high but it is does become so high that the regular diet and exercise is not working well they will prescribe a prescription to you that will help with the cholesterol level.
Yet, to the surprise of most people even with the cholesterol medication you still need to have a regular diet and exercise on a regular basis. You may be surprised on gust how well the three of them will work together and bring the high cholesterol down to in the normal range once again. If it does not come down to the physicians satisfaction in a year they may increase your dose of medication or mainly just find out what you are doing that is making it stay up and not come down right.
No matter how you would look at it its better to get a professionals opinion when it would come to your health. They will help you go down the right path for the high cholesterol and they will hope that you are going to take what they say and follow all directions that they give you to follow. If you do not follow all the directions that they give you they will find out one way or another. It might take a year for the results to come back on if you are following their suggested route but it will all come back to them.
They will have you retested and they may even call the family to see if you are eating right and exercising properly to help bring it down correctly or if you are just doing as you were before you were diagnosed with high cholesterol. The word of thought is that it is a good idea to listen to you doctor and follow what they say to the word because it will all come out in the end.
High Cholesterol Symptoms
High Cholesterol Symptoms
Most of us look for any types of symptoms for high cholesterol but in reality the one and only way to find out if you have high cholesterol is by see the family doctor and having the blood tested to see if you are prone to it. Even if you find that you have high cholesterol, you will notice that you do not experience any different that what you felt the day before the test. You may believe that you should feel a little different but there is nothing to expect because of high cholesterol because you cannot tell that you are one of the many with high cholesterol.
You will need to talk to you doctor to see if there would be any thing that you need to do for the high cholesterol. If he or she has to put you on medication, you would need to ask them if there is any side effects of the medication. That way there you would know what to look for because it would be something that you are going to need to be aware of so you can let them know if there is something wrong with the medications that you are on. That may be the single symptoms that you would have for high cholesterol that you are aware of because there is nothing else out there for you too look out for.
You need to keep up with what the physician tells you so that you can help get yourself back in shape. Because like was mention before there is no symptoms of high cholesterol for you to watch out for. It could be known as a silent disease if you would want to look at it in that way. No matter how you look at it you need to make sure that you are being checked out every year or so for high cholesterol so you know what is going on with your body. So just keep in touch with your family physician on at least a yearly basis, so keep both in formed of your progress in you health.
Most of us look for any types of symptoms for high cholesterol but in reality the one and only way to find out if you have high cholesterol is by see the family doctor and having the blood tested to see if you are prone to it. Even if you find that you have high cholesterol, you will notice that you do not experience any different that what you felt the day before the test. You may believe that you should feel a little different but there is nothing to expect because of high cholesterol because you cannot tell that you are one of the many with high cholesterol.
You will need to talk to you doctor to see if there would be any thing that you need to do for the high cholesterol. If he or she has to put you on medication, you would need to ask them if there is any side effects of the medication. That way there you would know what to look for because it would be something that you are going to need to be aware of so you can let them know if there is something wrong with the medications that you are on. That may be the single symptoms that you would have for high cholesterol that you are aware of because there is nothing else out there for you too look out for.
You need to keep up with what the physician tells you so that you can help get yourself back in shape. Because like was mention before there is no symptoms of high cholesterol for you to watch out for. It could be known as a silent disease if you would want to look at it in that way. No matter how you look at it you need to make sure that you are being checked out every year or so for high cholesterol so you know what is going on with your body. So just keep in touch with your family physician on at least a yearly basis, so keep both in formed of your progress in you health.
Good Cholesterol | Bad Cholesterol
Good Cholesterol Bad Cholesterol
Cholesterol to many individuals around the country is considered to be bad, but actually there is both good and bad cholesterol that every person is going to experience. Everyone has some amount of cholesterol in their body, and if you don't you most likely have thin blood or bleeding disorders. Cholesterol can be good for your body and lead to a healthy life in to the future. So let's discover a little more about cholesterol and how it can be both good and bad for your body.
Inside the small particles that make up cholesterol there are additional little particles that are knows as molecules. These tiny molecules are also known as carrier particles, carrier molecules. The carrier particles are going to be made up of proteins that are found in the foods that you eat. Proteins are often found in meats and in nuts, and in similar type foods. Because cholesterol is a type of fat, and because fat can't dissolve in water, these carrier particles that are attached to the cholesterol
The particles that are in your blood will aid in the digestion and in the carrying of the cholesterol through your body. The good carriers and the good cholesterol are known as the apportions and the bad cholesterol being carried by the proteins are also known as lipoproteins.
The high cholesterol levels are known to be associated with arteriosclerosis. If you have a higher level of cholesterol that is naturally processed and produced in the body, you are known to have high density lipoprotein. The higher levels of good cholesterols are going to help your blood flow easily through your body. With high bad cholesterol, your blood doesn't flow as easily through your body, as it is thicker and can't move as easily.
Cholesterol in your blood is not usually going to be high, and it is not always going to be high. You can manage the bad cholesterol in your body by having it checked every year, by cutting back on the fats that are on the foods that you eat and by cutting back on the stress in your life. Adding exercise to your life, and adding medications as suggested by your doctor is going to give you the best overall effects for lowering your bad cholesterol.
Cholesterol to many individuals around the country is considered to be bad, but actually there is both good and bad cholesterol that every person is going to experience. Everyone has some amount of cholesterol in their body, and if you don't you most likely have thin blood or bleeding disorders. Cholesterol can be good for your body and lead to a healthy life in to the future. So let's discover a little more about cholesterol and how it can be both good and bad for your body.
Inside the small particles that make up cholesterol there are additional little particles that are knows as molecules. These tiny molecules are also known as carrier particles, carrier molecules. The carrier particles are going to be made up of proteins that are found in the foods that you eat. Proteins are often found in meats and in nuts, and in similar type foods. Because cholesterol is a type of fat, and because fat can't dissolve in water, these carrier particles that are attached to the cholesterol
The particles that are in your blood will aid in the digestion and in the carrying of the cholesterol through your body. The good carriers and the good cholesterol are known as the apportions and the bad cholesterol being carried by the proteins are also known as lipoproteins.
The high cholesterol levels are known to be associated with arteriosclerosis. If you have a higher level of cholesterol that is naturally processed and produced in the body, you are known to have high density lipoprotein. The higher levels of good cholesterols are going to help your blood flow easily through your body. With high bad cholesterol, your blood doesn't flow as easily through your body, as it is thicker and can't move as easily.
Cholesterol in your blood is not usually going to be high, and it is not always going to be high. You can manage the bad cholesterol in your body by having it checked every year, by cutting back on the fats that are on the foods that you eat and by cutting back on the stress in your life. Adding exercise to your life, and adding medications as suggested by your doctor is going to give you the best overall effects for lowering your bad cholesterol.
What are alternative diet programs?
What are alternative diet programs?
Most alternative diet programs center on the belief that you can improve your health by eating or avoiding certain foods. Alternative approaches to nutrition vary widely. Some alternative diets have been developed as a way to stay healthy. Others have been suggested as therapies for specific illnesses, such as cancer and heart disease. Most programs emphasize dietary changes plus lifestyle changes, such as routine exercise and stress reduction.
Some examples of alternative diet programs include:
The Pritikin diet. This diet is intended to prevent or reverse heart disease. The diet is nearly vegetarian. People who follow this diet are allowed to have several ounces of fish or chicken and small amounts of low-fat dairy products each day. The diet encourages eating high-fiber foods like whole grains and fruits and vegetables. The diet is extremely low in fat and cholesterol. It also encourages daily exercise.
The macrobiotic diet. This vegetarian diet is intended to improve overall health and is claimed to help cure diseases, including cancer. Brown rice and whole grains are the foundation of the macrobiotic diet. The diet encourages you to eat certain fresh vegetables and vegetable-based soups. The diet discourages high-fat foods, foods that are extremely cold in temperature, and most animal products, including dairy products and eggs.
Orthomolecular medicine. Orthomolecular medicine encompasses several different medical practices, including diet therapy. Orthomolecular diet therapy is based on the idea that the use of naturally occurring substances (such as vitamins, amino acids, trace elements, electrolytes, and fatty acids) can prevent and treat disease. Its practitioners believe that an imbalance of specific nutrients in the diet causes diseases such as atherosclerosis, cancer, schizophrenia, and depression.
The McDougall plan. This diet is thought to reduce a person's risk of developing health problems such as allergies, heart and kidney disease, osteoporosis, diseases of the stomach and intestine, and cancer. The McDougall diet is strictly vegetarian, based solely on grains, vegetables, fruits, and beans. Meats, eggs, and dairy-based foods are avoided. This plan also emphasizes the importance of moderate exercise, adequate sunshine, clean air and water, and comfortable surroundings.
The Ornish program. This diet was developed to reverse heart disease. The Ornish program consists of a very low-fat, vegetarian diet. Fewer than 10% of the calories in this diet come from fat. The diet is high in fiber. It does not allow dairy or meat products, oils, or fats. This program also focuses on reducing stress and getting regular exercise.
What are alternative diets used for?
Alternative diets attempt to improve physical or mental well-being. Many alternative diets claim to prevent or cure diseases, such as cancer and heart disease. But most alternative diets have not been studied enough to prove that they work.
Some people believe that diet can help prevent or treat conditions such as attention deficit hyperactivity disorder (ADHD), fibromyalgia, and autoimmune diseases such as rheumatoid arthritis. However, there is not conclusive research to determine whether these conditions have a dietary link.
Are alternative diets safe?
Some alternative diet programs are safe when practiced in moderation. But diets that severely limit food choices or exclude entire food groups can lead to nutritional deficiencies or other health problems.
Children, pregnant or nursing women, and people with chronic illnesses should not start any alternative diet without first consulting a doctor.
Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.
Most alternative diet programs center on the belief that you can improve your health by eating or avoiding certain foods. Alternative approaches to nutrition vary widely. Some alternative diets have been developed as a way to stay healthy. Others have been suggested as therapies for specific illnesses, such as cancer and heart disease. Most programs emphasize dietary changes plus lifestyle changes, such as routine exercise and stress reduction.
Some examples of alternative diet programs include:
The Pritikin diet. This diet is intended to prevent or reverse heart disease. The diet is nearly vegetarian. People who follow this diet are allowed to have several ounces of fish or chicken and small amounts of low-fat dairy products each day. The diet encourages eating high-fiber foods like whole grains and fruits and vegetables. The diet is extremely low in fat and cholesterol. It also encourages daily exercise.
The macrobiotic diet. This vegetarian diet is intended to improve overall health and is claimed to help cure diseases, including cancer. Brown rice and whole grains are the foundation of the macrobiotic diet. The diet encourages you to eat certain fresh vegetables and vegetable-based soups. The diet discourages high-fat foods, foods that are extremely cold in temperature, and most animal products, including dairy products and eggs.
Orthomolecular medicine. Orthomolecular medicine encompasses several different medical practices, including diet therapy. Orthomolecular diet therapy is based on the idea that the use of naturally occurring substances (such as vitamins, amino acids, trace elements, electrolytes, and fatty acids) can prevent and treat disease. Its practitioners believe that an imbalance of specific nutrients in the diet causes diseases such as atherosclerosis, cancer, schizophrenia, and depression.
The McDougall plan. This diet is thought to reduce a person's risk of developing health problems such as allergies, heart and kidney disease, osteoporosis, diseases of the stomach and intestine, and cancer. The McDougall diet is strictly vegetarian, based solely on grains, vegetables, fruits, and beans. Meats, eggs, and dairy-based foods are avoided. This plan also emphasizes the importance of moderate exercise, adequate sunshine, clean air and water, and comfortable surroundings.
The Ornish program. This diet was developed to reverse heart disease. The Ornish program consists of a very low-fat, vegetarian diet. Fewer than 10% of the calories in this diet come from fat. The diet is high in fiber. It does not allow dairy or meat products, oils, or fats. This program also focuses on reducing stress and getting regular exercise.
What are alternative diets used for?
Alternative diets attempt to improve physical or mental well-being. Many alternative diets claim to prevent or cure diseases, such as cancer and heart disease. But most alternative diets have not been studied enough to prove that they work.
Some people believe that diet can help prevent or treat conditions such as attention deficit hyperactivity disorder (ADHD), fibromyalgia, and autoimmune diseases such as rheumatoid arthritis. However, there is not conclusive research to determine whether these conditions have a dietary link.
Are alternative diets safe?
Some alternative diet programs are safe when practiced in moderation. But diets that severely limit food choices or exclude entire food groups can lead to nutritional deficiencies or other health problems.
Children, pregnant or nursing women, and people with chronic illnesses should not start any alternative diet without first consulting a doctor.
Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.
The South Beach Diet: What It Is
The South Beach Diet: What It Is
They may seem similar, but the South Beach diet is more than just a heart-friendly version of the Atkins diet. All the same, they have a lot in common.
Both South Beach and Atkins diets are the creation of medical doctors. The father of the South Beach diet is cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fla.
Both the South Beach and Atkins diets are best-selling diet books. Only someone living in a cave hasn't, by now, heard of Agatston's The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.
Both South Beach and Atkins diets restrict carbohydrates -- carbs, as diet dilettantes like to say. True, "good carbs" are allowed. But South Beach dieters must say goodbye to potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the first two weeks. After that, most of these foods remain strongly discouraged.
Both South Beach and Atkins diets have a more severe induction phase, followed by a long-term eating plan.
The difference, really, boils down to two things:
Fats. The South Beach diet bans unhealthy fats but strongly promotes healthy ones.
Carbs. The South Beach diet doesn't count grams of carbs. The Atkins diet seeks to change a person from a sugar-burning machine into a fat-burning machine. The South Beach diet looks at how much sugar is in a carb. Low-sugar carbs -- those with a low glycemic index (they don't cause the blood sugar levels to rise and fall as quickly) -- are good (this point may sound very familiar to fans of the Sugar Busters diet)
As Agatston says, this means his diet is not -- exactly -- a low-carb diet or a low-fat diet.
What You Can Eat
You won't go hungry. In fact, like the Body-For-Life diet, the South Beach diet promotes strategic snacking. You're not doing it right if you don't snack.
There's no counting calories or strict portion sizes. But there's no gorging, either. The idea is to eat normal portions. To many of us, normal portions will seem small at first. They are enough to satisfy hunger, but no more.
As noted above, sugar-rich carbs are off the menu. These include rice and potatoes, and vegetables -- such as beets and corn -- with high sugar content. Also, there are no pastries or other sugar-filled desserts. And alcohol is forbidden in the induction phase and limited in the long-term diet.
What's on the menu? There are three phases.
The 14-day induction phase bans bread, rice, potatoes, pasta, baked goods, and fruit. And you can't have even a drop of beer, wine, or other alcohol. The diet promises that after a couple of days, you really won't miss this stuff. As for dairy, two servings of low-fat or non-fat milk, yogurt, or buttermilk are now allowed during this phase.
The "reintroduce the carbs" stage gradually adds back in some of the banned foods. Not all of them, but if you are a pasta maniac, have some. Carrots used to be on the "foods to avoid" list in the first two phases, but you can now have them at the beginning of phase two. Tomatoes and onions, previously limited, are now fine in any phase. Fruit makes a comeback, too. Just pick and choose. A little now and then, no more. How long does this last? Until you hit your target weight.
The final stage is your diet for life. Eat normal foods in normal portions, following a few basic guidelines.
How It Works
The diet is based on the observation that Americans are carb crazy. That's the reason for the induction phase. Those first two weeks are meant to help people quit craving carbs. And it's why carbs are minimized throughout the diet.
Highly processed carbs, according to the South Beach theory, get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) spike. And once those fast-burning carbs are used up, your high insulin level makes you crave more food. So what do you tend to eat? More carbs, of course.
By breaking this cycle, the South Beach diet promises to make you want to eat less food, but better food.
What the Experts Say
Cindy Moore, RD, a director of nutrition therapy at Cleveland Clinic and a former spokeswoman for the American Dietetic Association, discussed the South Beach diet with WebMD.
Moore says the diet truly does meet several of the criteria for a healthy diet. It's rich in vegetables, fruits, whole grains, and lean protein, she says. Most importantly, it doesn't leave out any major food groups.
Moore warns that during the induction phase, much of the lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you're following the diet, it's a good idea to work closely with a registered dietitian or your doctor.
Despite the popularity of the South Beach diet, Moore warns, there's no one-size-fits-all diet. A dietitian can help you individualize the South Beach diet to fit your health needs.
Food For Thought
Most popular diets work -- at first -- because of their novelty. Also, the first pounds lost usually are water from your tissues, not fat itself. Over time, your tissues will rehydrate. That's no reason to get discouraged. If you're eating less, eating better foods, and getting enough exercise, you will become leaner.
One big plus for the South Beach diet is that it doesn't leave you in limbo. It recommends healthy eating and a healthy lifestyle long after you give up on ever getting back a loaned-out copy of the book.
The reason you diet may be to look better. There's nothing wrong with that. But the reason to become healthy is to have a strong heart, strong lungs, and healthy bones. There's nothing wrong with that, either.
They may seem similar, but the South Beach diet is more than just a heart-friendly version of the Atkins diet. All the same, they have a lot in common.
Both South Beach and Atkins diets are the creation of medical doctors. The father of the South Beach diet is cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fla.
Both the South Beach and Atkins diets are best-selling diet books. Only someone living in a cave hasn't, by now, heard of Agatston's The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.
Both South Beach and Atkins diets restrict carbohydrates -- carbs, as diet dilettantes like to say. True, "good carbs" are allowed. But South Beach dieters must say goodbye to potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the first two weeks. After that, most of these foods remain strongly discouraged.
Both South Beach and Atkins diets have a more severe induction phase, followed by a long-term eating plan.
The difference, really, boils down to two things:
Fats. The South Beach diet bans unhealthy fats but strongly promotes healthy ones.
Carbs. The South Beach diet doesn't count grams of carbs. The Atkins diet seeks to change a person from a sugar-burning machine into a fat-burning machine. The South Beach diet looks at how much sugar is in a carb. Low-sugar carbs -- those with a low glycemic index (they don't cause the blood sugar levels to rise and fall as quickly) -- are good (this point may sound very familiar to fans of the Sugar Busters diet)
As Agatston says, this means his diet is not -- exactly -- a low-carb diet or a low-fat diet.
What You Can Eat
You won't go hungry. In fact, like the Body-For-Life diet, the South Beach diet promotes strategic snacking. You're not doing it right if you don't snack.
There's no counting calories or strict portion sizes. But there's no gorging, either. The idea is to eat normal portions. To many of us, normal portions will seem small at first. They are enough to satisfy hunger, but no more.
As noted above, sugar-rich carbs are off the menu. These include rice and potatoes, and vegetables -- such as beets and corn -- with high sugar content. Also, there are no pastries or other sugar-filled desserts. And alcohol is forbidden in the induction phase and limited in the long-term diet.
What's on the menu? There are three phases.
The 14-day induction phase bans bread, rice, potatoes, pasta, baked goods, and fruit. And you can't have even a drop of beer, wine, or other alcohol. The diet promises that after a couple of days, you really won't miss this stuff. As for dairy, two servings of low-fat or non-fat milk, yogurt, or buttermilk are now allowed during this phase.
The "reintroduce the carbs" stage gradually adds back in some of the banned foods. Not all of them, but if you are a pasta maniac, have some. Carrots used to be on the "foods to avoid" list in the first two phases, but you can now have them at the beginning of phase two. Tomatoes and onions, previously limited, are now fine in any phase. Fruit makes a comeback, too. Just pick and choose. A little now and then, no more. How long does this last? Until you hit your target weight.
The final stage is your diet for life. Eat normal foods in normal portions, following a few basic guidelines.
How It Works
The diet is based on the observation that Americans are carb crazy. That's the reason for the induction phase. Those first two weeks are meant to help people quit craving carbs. And it's why carbs are minimized throughout the diet.
Highly processed carbs, according to the South Beach theory, get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) spike. And once those fast-burning carbs are used up, your high insulin level makes you crave more food. So what do you tend to eat? More carbs, of course.
By breaking this cycle, the South Beach diet promises to make you want to eat less food, but better food.
What the Experts Say
Cindy Moore, RD, a director of nutrition therapy at Cleveland Clinic and a former spokeswoman for the American Dietetic Association, discussed the South Beach diet with WebMD.
Moore says the diet truly does meet several of the criteria for a healthy diet. It's rich in vegetables, fruits, whole grains, and lean protein, she says. Most importantly, it doesn't leave out any major food groups.
Moore warns that during the induction phase, much of the lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you're following the diet, it's a good idea to work closely with a registered dietitian or your doctor.
Despite the popularity of the South Beach diet, Moore warns, there's no one-size-fits-all diet. A dietitian can help you individualize the South Beach diet to fit your health needs.
Food For Thought
Most popular diets work -- at first -- because of their novelty. Also, the first pounds lost usually are water from your tissues, not fat itself. Over time, your tissues will rehydrate. That's no reason to get discouraged. If you're eating less, eating better foods, and getting enough exercise, you will become leaner.
One big plus for the South Beach diet is that it doesn't leave you in limbo. It recommends healthy eating and a healthy lifestyle long after you give up on ever getting back a loaned-out copy of the book.
The reason you diet may be to look better. There's nothing wrong with that. But the reason to become healthy is to have a strong heart, strong lungs, and healthy bones. There's nothing wrong with that, either.
Low-Carb Diets for Weight Loss - The South Beach Diet
Low-Carb Diets for Weight Loss - The South Beach Diet
The South Beach Diet is a three-phase eating plan for losing weight. The last phase is ongoing in order to keep the lost weight from coming back.
Basic concept
The South Beach diet promotes eating “good” carbohydrate and “good” fats.
How it works
Lean meats and shellfish
Meat substitutes and tofu
Eggs, cheese, nuts, and beans
Vegetables
Off the menu
Bread, rice, potatoes, pasta (none in Phase 1, added back in later phases)
Fruit (none in Phase 1, added back in later phases)
Baked goods
Sugar
Alcohol
This South Beach diet is very high in saturated fat, cholesterol, and low in fiber and whole grains. The minimum recommended intake of carbohydrate is 130g.
For more information, see the topic Healthy Weight in the Related Topics.
The South Beach Diet is a three-phase eating plan for losing weight. The last phase is ongoing in order to keep the lost weight from coming back.
Basic concept
The South Beach diet promotes eating “good” carbohydrate and “good” fats.
How it works
- South Beach Diet Phase 1: During Phase 1, you eat three meals a day, plus snacks. You eat no high-carbohydrate foods during this time.
- South Beach Diet Phase 2: Phase 2 slowly adds fruit, whole-grain breads, and pastas back into your diet.
- South Beach Diet Phase 3: After you reach your weight loss goal, you move into Phase 3. You take the information you learned in the first two phases to create an individualized eating plan for life.
Lean meats and shellfish
Meat substitutes and tofu
Eggs, cheese, nuts, and beans
Vegetables
Off the menu
Bread, rice, potatoes, pasta (none in Phase 1, added back in later phases)
Fruit (none in Phase 1, added back in later phases)
Baked goods
Sugar
Alcohol
This South Beach diet is very high in saturated fat, cholesterol, and low in fiber and whole grains. The minimum recommended intake of carbohydrate is 130g.
For more information, see the topic Healthy Weight in the Related Topics.
30 August 2007
South Beach Diet Recipe Phase 2 - Zucchini & Tomato Sauce
Zucchini & Tomato Sauce - South Beach Diet Recipe Phase 2 - Free South Beach Diet Recipe
Preparation Time: 30 minutes
Ingredients: South Beach Diet food list
2 leeks
2 clove garlic, minced
2 medium zucchini
1 Tbsp extra virgin olive oil
120 grams of tomato sauce
? ts of dried parsley
1 dash pepper
Instructions: South Beach Diet cook book
Fry the leeks, garlic and zucchini in the olive oil for half a minute. Add the tomatoes and simmer for 8-10 minutes. Meanwhile, fill a large pot with water and bring to the boil, add the pasta and cook until al dente. Add the parsley to the tomato mixture and season.
South Beach Diet Nutrition : According to Fitday.com, 1 serving has:calories = 93.8; fat = 5.8 grams; carbs = 6.5 grams; protein = 4.3 grams * serving suggestion: with whole wheat pasta and Parmesan.
Preparation Time: 30 minutes
Ingredients: South Beach Diet food list
2 leeks
2 clove garlic, minced
2 medium zucchini
1 Tbsp extra virgin olive oil
120 grams of tomato sauce
? ts of dried parsley
1 dash pepper
Instructions: South Beach Diet cook book
Fry the leeks, garlic and zucchini in the olive oil for half a minute. Add the tomatoes and simmer for 8-10 minutes. Meanwhile, fill a large pot with water and bring to the boil, add the pasta and cook until al dente. Add the parsley to the tomato mixture and season.
South Beach Diet Nutrition : According to Fitday.com, 1 serving has:calories = 93.8; fat = 5.8 grams; carbs = 6.5 grams; protein = 4.3 grams * serving suggestion: with whole wheat pasta and Parmesan.
South Beach Diet Recipe Phase 2 - Un Pizza
Un Pizza - South Beach Diet Recipe Phase 2 - Free South Beach Diet Recipe
From: Carol Frilegh, alt.support.diet, post "Treats for the temporarily
toothless" Preparation time: 20 min.
Ingredients: South Beach Diet food list
2 Tomatoes
20 grams of Swiss cheese or mozzarella cheese
3 dash black pepper
3 dash of oregano
Instructions: South Beach Diet cook book
Slice a tomato thin and quarter it. Microwave covered on a flat plate for two minutes. Add 2 ounces of coarsely grated Swiss or mozzarella cheese, pizza seasonings and microwave uncovered for 20 seconds. Let it cool untill cheese pulls in strings.
South Beach Diet Nutrition
According to Fitday.com, 1 serving has: calories = 54.5; fat = 3 grams; carbs = 3.5 grams; protein = 3.5 grams
From: Carol Frilegh, alt.support.diet, post "Treats for the temporarily
toothless" Preparation time: 20 min.
Ingredients: South Beach Diet food list
2 Tomatoes
20 grams of Swiss cheese or mozzarella cheese
3 dash black pepper
3 dash of oregano
Instructions: South Beach Diet cook book
Slice a tomato thin and quarter it. Microwave covered on a flat plate for two minutes. Add 2 ounces of coarsely grated Swiss or mozzarella cheese, pizza seasonings and microwave uncovered for 20 seconds. Let it cool untill cheese pulls in strings.
South Beach Diet Nutrition
According to Fitday.com, 1 serving has: calories = 54.5; fat = 3 grams; carbs = 3.5 grams; protein = 3.5 grams
South Beach Diet Recipe Phase 2 - Holiday Jell-o
Holiday Jell-o - South Beach Diet Recipe Phase 2 - Free Beach Diet Recipe
Ingredients: South Beach Diet food list
6 sugar-free Jell-O flavors or colors (small boxes)
16 ounces low-fat sour cream
Directions: South Beach Diet cook book
Dissolve Jell-O with 1 cup boiling water and divide the liquid in half. To one half add 1/3 cup sour cream. Pour either the solid-color Jell-O or the sour cream mix into a Pam-sprayed 9x13 pan (it looks pretty in a glass one). Let it set (which doesn't take very long- maybe 5-10 minutes in the fridge) and then add the other layer. Repeat all colors or flavors until you have 12 very thin (and beautiful) layers of Jell-O.
Ingredients: South Beach Diet food list
6 sugar-free Jell-O flavors or colors (small boxes)
16 ounces low-fat sour cream
Directions: South Beach Diet cook book
Dissolve Jell-O with 1 cup boiling water and divide the liquid in half. To one half add 1/3 cup sour cream. Pour either the solid-color Jell-O or the sour cream mix into a Pam-sprayed 9x13 pan (it looks pretty in a glass one). Let it set (which doesn't take very long- maybe 5-10 minutes in the fridge) and then add the other layer. Repeat all colors or flavors until you have 12 very thin (and beautiful) layers of Jell-O.
South Beach Diet Recipe Phase 2 - Curried Chicken Breasts
Curried Chicken Breasts - South Beach Diet Recipe Phase 2 - Free South Beach Diet Recipe
Ingredients : South Beach Diet food list
4 - 6 skinless, boneless chicken breast halves
2 - 4 cloves garlic, finely chopped
1 cup (250 ml) plain low fat yogurt
1/2 cup (125 ml) lemon or lime juice
2 tsp (10 ml) grated ginger
2 tsp (10 ml) ground coriander
2 tsp (10 ml) curry powder
1 tsp (5 ml) grated lemon or lime zest
1 tsp (5 ml) cayenne, or to taste
Salt and freshly ground pepper to taste
Instructions : South Beach Diet cook book
Combine all ingredients in a large, nonreactive bowl and toss to thoroughly combine the ingredients and coat the chicken breasts with the mixture. Marinate overnight in the refrigerator. Broil or grill until cooked through. Serves 4 to 6.
Ingredients : South Beach Diet food list
4 - 6 skinless, boneless chicken breast halves
2 - 4 cloves garlic, finely chopped
1 cup (250 ml) plain low fat yogurt
1/2 cup (125 ml) lemon or lime juice
2 tsp (10 ml) grated ginger
2 tsp (10 ml) ground coriander
2 tsp (10 ml) curry powder
1 tsp (5 ml) grated lemon or lime zest
1 tsp (5 ml) cayenne, or to taste
Salt and freshly ground pepper to taste
Instructions : South Beach Diet cook book
Combine all ingredients in a large, nonreactive bowl and toss to thoroughly combine the ingredients and coat the chicken breasts with the mixture. Marinate overnight in the refrigerator. Broil or grill until cooked through. Serves 4 to 6.
South Beach Diet Recipe Phase 2 - Chicken Chili Stew
Chicken Chili Stew - South Beach Diet Phase 2 - Free South Beach Diet Recipe
Ingredients : South Beach Diet fool list
3 whole cubed skinless boneless chicken breast halves
1 chopped onion
1 chopped green bell pepper
2 cloves minced garlic
2 tablespoons oil
2 15 oz. can canned stewed tomatoes
1 15 oz. can canned pinto beans
3/4 cup picante sauce
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt
Instructions : South Beach Diet cook book
Saute chicken, onion, green pepper, and garlic in biggest pot til chicken is
white. Add everything else; simmer 20 minutes.
Ingredients : South Beach Diet fool list
3 whole cubed skinless boneless chicken breast halves
1 chopped onion
1 chopped green bell pepper
2 cloves minced garlic
2 tablespoons oil
2 15 oz. can canned stewed tomatoes
1 15 oz. can canned pinto beans
3/4 cup picante sauce
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt
Instructions : South Beach Diet cook book
Saute chicken, onion, green pepper, and garlic in biggest pot til chicken is
white. Add everything else; simmer 20 minutes.
South Beach Diet Recipe Phase 2 - Cheesey Pita
Cheesey Pita -South Beach Diet Recipe Phase 2
Another alternative, when you're on South Beach Diet Phase 2 and can have some whole wheat pita, is to mix the ricotta with a little mozzarella, some vanilla or almond extract, and Splenda. Stuff it in the pita, sprinkle with cinnamon and microwave -- the mozzarella makes it a little gooey and it's kind of like a cheesy danish.
Another alternative, when you're on South Beach Diet Phase 2 and can have some whole wheat pita, is to mix the ricotta with a little mozzarella, some vanilla or almond extract, and Splenda. Stuff it in the pita, sprinkle with cinnamon and microwave -- the mozzarella makes it a little gooey and it's kind of like a cheesy danish.
South Beach Diet Recipe Phase 1 - Wendy's Lunch
Wendy's Lunch - South Beach Diet Recipe Phase 1 - Free South Beach Diet Recipe
Ingredients : South Beach Diet food list
lettuce
1 tomato
peppers
1 Tbsp olive oil
1 chicken breast
dressing
Instructions : South Beach Diet cook book
Clean vegetables and cut to slices. Heat olive oil in the wok. Slice the chicken breast, and stir-fry it in the wok. Put the vegetables and stir-fried chicken breast in the plastic container with the lid, put some dressing on, cover the salad with a lid and SHAKE IT to get a little bit of dressing to go a long way.
South Beach Diet Nutrition
Fitday.com (no peppers), 1 serving: calories = 111,7, fat = 3,3 g, carbs = 4 g, proteins = 16 g
Ingredients : South Beach Diet food list
lettuce
1 tomato
peppers
1 Tbsp olive oil
1 chicken breast
dressing
Instructions : South Beach Diet cook book
Clean vegetables and cut to slices. Heat olive oil in the wok. Slice the chicken breast, and stir-fry it in the wok. Put the vegetables and stir-fried chicken breast in the plastic container with the lid, put some dressing on, cover the salad with a lid and SHAKE IT to get a little bit of dressing to go a long way.
South Beach Diet Nutrition
Fitday.com (no peppers), 1 serving: calories = 111,7, fat = 3,3 g, carbs = 4 g, proteins = 16 g
South Beach Diet Recipe Phase 1 - Satarash
Satarash - South Beach Diet Recipe Phase 1 - Free South Beach Diet Recipe
Preparation time: 15 minutes
Servings: 4
Ingredients : South Beach Diet food list
1 ts extra virgin olive oil
onion, medium size
peppers - red, yellow, green (1 of each)
300 grams of tomato sauce (or 10 fresh tomatoes, diced)
1 Tbsp Tamari soy sauce (instead of salt)
1/2 pepperoncino
1 dash oregano
Instructions : South Beach Diet cook book
Heat olive oil. Slice onion and peppers. Pan-fry onions for a couple of minutes, then add peppers, and stir for 5 minutes at low temperature. Add tomato sauce, leave it to boil, then season it with Tamari soy sauce, pepperoncino and oregano.
*the meal done this way is low carb and non-fat. You can serve it as a side dish with meat (turkey, chicken), with rice or with pasta.
South Beach Diet Nutrition
According to FitDay, 1 serving of it has: calories = 56.3; fat = 0 grams; carbs = 8.3 grams; proteins = 1.8 grams
Preparation time: 15 minutes
Servings: 4
Ingredients : South Beach Diet food list
1 ts extra virgin olive oil
onion, medium size
peppers - red, yellow, green (1 of each)
300 grams of tomato sauce (or 10 fresh tomatoes, diced)
1 Tbsp Tamari soy sauce (instead of salt)
1/2 pepperoncino
1 dash oregano
Instructions : South Beach Diet cook book
Heat olive oil. Slice onion and peppers. Pan-fry onions for a couple of minutes, then add peppers, and stir for 5 minutes at low temperature. Add tomato sauce, leave it to boil, then season it with Tamari soy sauce, pepperoncino and oregano.
*the meal done this way is low carb and non-fat. You can serve it as a side dish with meat (turkey, chicken), with rice or with pasta.
South Beach Diet Nutrition
According to FitDay, 1 serving of it has: calories = 56.3; fat = 0 grams; carbs = 8.3 grams; proteins = 1.8 grams
South Beach Diet Recipe Phase 1 - Quick Pork Chops
Quick Pork Chops - South Beach Diet Recipe Phase 1 - Free South Beach Diet Recipe
Ingredients : South Beach Diet food list
4 to 6 pork chops, any cut, or shoulder steaks any cut; all cut 3/4 to 1
inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water, chicken broth, or dry or semisweet white wine
2 Tbsp olive oil
Instructions : South Beach Diet cook book
Ingredients : South Beach Diet food list
4 to 6 pork chops, any cut, or shoulder steaks any cut; all cut 3/4 to 1
inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water, chicken broth, or dry or semisweet white wine
2 Tbsp olive oil
Instructions : South Beach Diet cook book
- Trim a piece of fat from edge of one pork chop. In 10 or 12 inch skillet over medium-high heat, rub fat over bottom of skillet to grease, discard fat.
- Add the pork chops to the skillet; cook until browned on both sides.
- Sprinkle chops with salt and pepper. Add water; reduce heat to low. Cover; simmer 45 minutes.
- Skim fat from pan liquid and spoon pan liquid over chops.
South Beach Diet Nutrition: (1 serving = 1 pork chop): Calories = 193.5; Carbs = 0.25 g;
Fat = 12 g; Proteins = 20.5 g
South Beach Diet Recipe Phase 1 - Supreme de Voilailles Amandine
Supreme de Voilailles Amandine - South Beach Diet Phase 1 - Free South Beach Diet Recipe
Ingredients : South Beach Diet food list
6 boneless, skinless Chicken Breasts,
1/4 Cup White Wine
2 tsp Parsley, Chopped Fine
8 Tbls margarine or butter substitute
2 Tbls All Purpose Flour
2 Tbls Lemon Juice
Salt
1/2 Cup Almonds, Sliced
Pepper
1 tsp Garlic, Chopped Fine
1 Tbls Onion, Chopped Fine
Instructions : South Beach Diet cook book
Ingredients : South Beach Diet food list
6 boneless, skinless Chicken Breasts,
1/4 Cup White Wine
2 tsp Parsley, Chopped Fine
8 Tbls margarine or butter substitute
2 Tbls All Purpose Flour
2 Tbls Lemon Juice
Salt
1/2 Cup Almonds, Sliced
Pepper
1 tsp Garlic, Chopped Fine
1 Tbls Onion, Chopped Fine
Instructions : South Beach Diet cook book
- Combine the flour, salt and pepper.
- Dust the mixture onto the chicken breasts.
- Heat half the butter in a heavy skillet.
- Slowly brown the chicken breasts on both sides.
- Add the lemon juice.
- Season with salt and pepper to taste.
- Cover the pan.
- Saute gently until the chicken is tender (10-15 minutes).
- Remove the chicken from the skillet.
- Add half the remaining butter to the pan.
- Add the almonds.
- Brown them over low heat.
- Add the onion and garlic.
- Cook for 1 minute.
- Add the wine and the remaining butter.
- Return the chicken to the skillet.
- Reheat.
- Remove from the heat.
- Place the chicken breasts in the serving dish.
- Spoon the almonds and sauce over.
- Sprinkle chopped parsley over.
- Serve hot.
Solo Chicken Breasts and Bell Pepper - South Beach Diet Phase 1
South Beach Diet Phase 1 - Free South Beach Diet Recipe - Solo Chicken Breasts and Bell Pepper
Ingredients : South Beach Diet food list
1 large ( 4-6 oz) Skinless, Boneless Chicken Breast
1/3 of a Bell Green Pepper, stem and seeds removed
2 tablespoons of olive oil
1 tablespoon of dried Basil
1 clove of Garlic, peeled and diced
1/2 teaspoon salt
1 teaspoon of lemon juice
1/2 cup of white wine
Instructions : South Beach Diet cook book
Slice the chicken breast and the bell pepper into thin slices and saute in the olive oil until the chicken turns white and the peppers become limp. Add the rest of the ingredients and cook over a medium heat until the chicken is completely cooked through, about 10 minutes.
Ingredients : South Beach Diet food list
1 large ( 4-6 oz) Skinless, Boneless Chicken Breast
1/3 of a Bell Green Pepper, stem and seeds removed
2 tablespoons of olive oil
1 tablespoon of dried Basil
1 clove of Garlic, peeled and diced
1/2 teaspoon salt
1 teaspoon of lemon juice
1/2 cup of white wine
Instructions : South Beach Diet cook book
Slice the chicken breast and the bell pepper into thin slices and saute in the olive oil until the chicken turns white and the peppers become limp. Add the rest of the ingredients and cook over a medium heat until the chicken is completely cooked through, about 10 minutes.
Holiday Yogurt - South Beach Diet Recipe Phase 1
Holiday Yogurt - Free South Beach Diet Recipe - South Beach Diet Recipe Phase 1
Serves 2
Ingredients : South Beach Diet food list
2 cups nonfat plain yogurt
1 teaspoon cherry or strawberry extract
Red food coloring
Sugar-free chocolate syrup
Instructions : South Beach Diet cook book
In a bowl, stir together 1/4 teaspoon cherry or strawberry extract for every 1/2 cup of plain yogurt. Color with red food coloring until you reach your desired shade of red.
Place in decorative bowls and drizzle with sugar-free chocolate syrup.
Serves 2
Ingredients : South Beach Diet food list
2 cups nonfat plain yogurt
1 teaspoon cherry or strawberry extract
Red food coloring
Sugar-free chocolate syrup
Instructions : South Beach Diet cook book
In a bowl, stir together 1/4 teaspoon cherry or strawberry extract for every 1/2 cup of plain yogurt. Color with red food coloring until you reach your desired shade of red.
Place in decorative bowls and drizzle with sugar-free chocolate syrup.
Chicken With Olives - South Beach Diet Recipe Phase 1
Chicken With Olives - South Beach Diet Recipe Phase 1 - Free South Beach Diet Recipe
Category: main dish, low carb
Preparation time: 30 minutes
Servings: 6
Ingredients : South Beach Diet food list
2,3 tablespoons olive oil
2 onions -- sliced
1 teaspoon cooking salt
1 teaspoon pepper
1/4 teaspoon ginger
1 tablespoon paprika
1 kg chicken breasts
1 onion -- finely chopped
200 grams green olives
1 lemon - freshly squeezed juice
Instructions : South Beach Diet cook book
Cooking instructions for South Beach Diet menu online: Heat the oil in large sauce pan. Add 3/4 cup water gradually. Slice 2 onions and finally chop the third one. Grate the ginger. Add onion slices, sprinkle with spices. Lay chicken on top. Steam over low heat for 20 minutes. Add finely chopped onion and olives, and steam for another 5 minutes. Just before serving squeeze on lemon.
South Beach Diet Nutrition: Fitday: calories = 410, carbs = 7.5 grams, fat = 20.7 grams, protein = 64.5 grams
Category: main dish, low carb
Preparation time: 30 minutes
Servings: 6
Ingredients : South Beach Diet food list
2,3 tablespoons olive oil
2 onions -- sliced
1 teaspoon cooking salt
1 teaspoon pepper
1/4 teaspoon ginger
1 tablespoon paprika
1 kg chicken breasts
1 onion -- finely chopped
200 grams green olives
1 lemon - freshly squeezed juice
Instructions : South Beach Diet cook book
Cooking instructions for South Beach Diet menu online: Heat the oil in large sauce pan. Add 3/4 cup water gradually. Slice 2 onions and finally chop the third one. Grate the ginger. Add onion slices, sprinkle with spices. Lay chicken on top. Steam over low heat for 20 minutes. Add finely chopped onion and olives, and steam for another 5 minutes. Just before serving squeeze on lemon.
South Beach Diet Nutrition: Fitday: calories = 410, carbs = 7.5 grams, fat = 20.7 grams, protein = 64.5 grams
South Beach Diet Recipe Phase 1 - CHICKEN WITH TOMATOES AND BALSAMIC VINEGAR
CHICKEN WITH TOMATOES AND BALSAMIC VINEGAR - Free South Beach Diet Recipe Phase 1
Ingredients : South Beach Diet food list
1/3 cup chicken broth 2 tablespoons olive oil
3 tablespoons basalmic vinegar
1/2 cup chopped onions
1 teaspoon fresh chopped 1 teaspoon finely minced garlic rosemary,
or 1/2 1 can (1 pound 12 ounces) dried rosemary, crumbled plum tomatoes, drained
3 whole chicken breasts, 1/4 teaspoon salt
cut in half Freshly ground black pepper
Instructions : South Beach Diet cook book
1. Combine chicken broth, vinegar and rosemary; pour over chicken, cover, and refrigerate overnight.
2. Remove chicken and pat dry, reserving marinade. Heat oil in a heavy frying pan and brown chicken in two batches.
3. Remove checken from the pan; add onions and garlic. Saute over medium heat for 5 minutes, until onions are softened.
4. Add marinade to pan and bring to a simmer. Add chicken, baste with some of marinade, cover and simmer 25 minutes.
5. Remove chicken and keep warm. Add tomatoes, salt and pepper; simmer about 5 minutes, or until thickened.
6. Pour sauce over chicken.
Data per serving: South Beach Diet Nutrition
Calories......256 Fat..............12g Sodium....330 mg
Protein.......30g Carbohydrates.....5g Sugar.......4g
Ingredients : South Beach Diet food list
1/3 cup chicken broth 2 tablespoons olive oil
3 tablespoons basalmic vinegar
1/2 cup chopped onions
1 teaspoon fresh chopped 1 teaspoon finely minced garlic rosemary,
or 1/2 1 can (1 pound 12 ounces) dried rosemary, crumbled plum tomatoes, drained
3 whole chicken breasts, 1/4 teaspoon salt
cut in half Freshly ground black pepper
Instructions : South Beach Diet cook book
1. Combine chicken broth, vinegar and rosemary; pour over chicken, cover, and refrigerate overnight.
2. Remove chicken and pat dry, reserving marinade. Heat oil in a heavy frying pan and brown chicken in two batches.
3. Remove checken from the pan; add onions and garlic. Saute over medium heat for 5 minutes, until onions are softened.
4. Add marinade to pan and bring to a simmer. Add chicken, baste with some of marinade, cover and simmer 25 minutes.
5. Remove chicken and keep warm. Add tomatoes, salt and pepper; simmer about 5 minutes, or until thickened.
6. Pour sauce over chicken.
Data per serving: South Beach Diet Nutrition
Calories......256 Fat..............12g Sodium....330 mg
Protein.......30g Carbohydrates.....5g Sugar.......4g
29 August 2007
Italian Chicken in Foil - South Beach Diet Recipe Phase 3
Free South Beach Diet Recipe - Italian Chicken in Foil - South Beach Diet Recipe Phase 3
Ingredients : South Beach Diet food list
2 chicken breasts
1/4 tsp. salt
1 tbsp. Smart Balance spread
2 med. zucchini
3 lg. pitted ripe olives
2 tbsp. tomato sauce
1/2 tsp. oregano leaves
Assorted peppers (red, green, yellow bell)
Instructions : South Beach Diet cook book
South Beach Diet cooking instructions: Sprinkle chicken pieces with salt. Cut zucchini into 1/4" slices. Layer zucchini and peppers on 18"x12" piece of double thickness heavy-duty aluminum foil. Top with chicken, olives, tomato sauce and oregano; dot with butter. Wrap securely in foil. Place on grill 5" from medium coals. Cook 25 to 30 minutes on each side or until chicken and vegetables are tender.
Ingredients : South Beach Diet food list
2 chicken breasts
1/4 tsp. salt
1 tbsp. Smart Balance spread
2 med. zucchini
3 lg. pitted ripe olives
2 tbsp. tomato sauce
1/2 tsp. oregano leaves
Assorted peppers (red, green, yellow bell)
Instructions : South Beach Diet cook book
South Beach Diet cooking instructions: Sprinkle chicken pieces with salt. Cut zucchini into 1/4" slices. Layer zucchini and peppers on 18"x12" piece of double thickness heavy-duty aluminum foil. Top with chicken, olives, tomato sauce and oregano; dot with butter. Wrap securely in foil. Place on grill 5" from medium coals. Cook 25 to 30 minutes on each side or until chicken and vegetables are tender.
Can I Eat Bedtime Snacks? - South Beach Diet FAQ
Can I Eat Bedtime Snacks? - South Beach Diet FAQ
Q: Are bedtime snacks permitted on The South Beach Diet™?
A: It is perfectly acceptable to enjoy a bedtime snack on The South Beach Diet™. There isn't any evidence that nighttime eating will compromise your weight-loss efforts. A recent study performed at the Oregon Health Sciences Institute, for example, found no correlation between nighttime eating and weight gain.
If you find yourself with a case of the midnight munchies, add a late-night South Beach Diet snack to your South Beach Diet meal plan. This is particularly helpful during South Beach Diet Phase 1 of the diet when you are still getting your cravings under control. For many people, nighttime eating also means bingeing on junk foods and desserts. With The South Beach Diet™, many of these unhealthy foods are off-limits — try raw veggies, nuts, cottage cheese, sliced meats, and hummus instead.
If you modify your meal plan to accommodate a midnight snack, but still find you crave high-GI carbohydrates late at night, try these tactics to avoid bingeing:
Q: Are bedtime snacks permitted on The South Beach Diet™?
A: It is perfectly acceptable to enjoy a bedtime snack on The South Beach Diet™. There isn't any evidence that nighttime eating will compromise your weight-loss efforts. A recent study performed at the Oregon Health Sciences Institute, for example, found no correlation between nighttime eating and weight gain.
If you find yourself with a case of the midnight munchies, add a late-night South Beach Diet snack to your South Beach Diet meal plan. This is particularly helpful during South Beach Diet Phase 1 of the diet when you are still getting your cravings under control. For many people, nighttime eating also means bingeing on junk foods and desserts. With The South Beach Diet™, many of these unhealthy foods are off-limits — try raw veggies, nuts, cottage cheese, sliced meats, and hummus instead.
If you modify your meal plan to accommodate a midnight snack, but still find you crave high-GI carbohydrates late at night, try these tactics to avoid bingeing:
- Make sure you eat regular meals and all your snacks during the day.
- When a craving hits, drink water.
- Distract yourself —take a bath or go for a walk…whatever it takes to avoid the kitchen.
- Turn off the TV — commercials can tempt you with unhealthy foods.
- Brush your teeth. This may help to remind you that you're done eating for the day.
South Beach Diet Book or Internet? - South Beach Diet FAQ
South Beach Diet Book or Internet?
Q: I've seen a few conflicts between advice given in The South Beach Diet™ book and on The South Beach Diet™ Web site online. Which advice should I follow?
A: The South Beach Diet™ is constantly evolving to address both the latest research and frequently asked questions from dieters. Since it's difficult to change and reprint a book, my staff and I use the Web site to convey the most current recommendations.
While reading The South Beach Diet™ book will teach you the basic principals of the South Beach Diet diet, you'll need to stay abreast of recent developments with frequent visits to the Web site. You can find updates to the diet by clicking on South Beach Diet Tips on the left side of the home page. From there select Diet Updates, and you will be able to read about any noteworthy changes. Here are just a few of the changes mentioned in the Diet Update section:
Q: I've seen a few conflicts between advice given in The South Beach Diet™ book and on The South Beach Diet™ Web site online. Which advice should I follow?
A: The South Beach Diet™ is constantly evolving to address both the latest research and frequently asked questions from dieters. Since it's difficult to change and reprint a book, my staff and I use the Web site to convey the most current recommendations.
While reading The South Beach Diet™ book will teach you the basic principals of the South Beach Diet diet, you'll need to stay abreast of recent developments with frequent visits to the Web site. You can find updates to the diet by clicking on South Beach Diet Tips on the left side of the home page. From there select Diet Updates, and you will be able to read about any noteworthy changes. Here are just a few of the changes mentioned in the Diet Update section:
- Medium-sized bananas are now allowed in South Beach Diet Phase 2
- Tomatoes are no longer limited in any phase
- Carrots are allowed starting in South Beach Diet Phase 2
- Onions are not limited in any South Beach Diet phase
- South Beach Diet Phase 1 now includes two daily servings of 1 percent or fat-free milk, low-fat plain soymilk, 1 percent or fat-free buttermilk, and fat-free plain yogurt. Phases 2 and 3 include two to possible three servings, based on individual needs.
South Beach Diet FAQ - Beverages in Phase 1?
Beverages in South Beach Diet Phase 1? - South Beach Diet FAQ - South Beach Diet Beverages
Q: In South Beach Diet Phase 1, what else can I drink other than water, vegetable juice, and decaffeinated coffee or tea?
A: Any diet, decaffeinated, or sugar-free sodas and drinks are allowed on South Beach Diet Phase 1. Be sure to check out the powdered drink mixes offered in your local grocery — there's an increasing variety of flavors South Beach Diet beverages such as ruby red grapefruit, orange, iced tea, and pink lemonade.
In addition, you can enjoy 1 percent or fat-free milk and low-fat, plain soy milk (with 4 grams of fat or less per serving).
You can also drink caffeinated coffee or diet sodas with caffeine added — just try to limit your intake to one to two cups per day. Caffeine stimulates the pancreas to produce insulin, a hormone that regulates blood sugar. When too much insulin is released at once, it can result in cravings. However, one or two cups of coffee or caffeinated soda a day won't have all that great of an effect on insulin levels — so no need to completely deprive yourself!
Q: In South Beach Diet Phase 1, what else can I drink other than water, vegetable juice, and decaffeinated coffee or tea?
A: Any diet, decaffeinated, or sugar-free sodas and drinks are allowed on South Beach Diet Phase 1. Be sure to check out the powdered drink mixes offered in your local grocery — there's an increasing variety of flavors South Beach Diet beverages such as ruby red grapefruit, orange, iced tea, and pink lemonade.
In addition, you can enjoy 1 percent or fat-free milk and low-fat, plain soy milk (with 4 grams of fat or less per serving).
You can also drink caffeinated coffee or diet sodas with caffeine added — just try to limit your intake to one to two cups per day. Caffeine stimulates the pancreas to produce insulin, a hormone that regulates blood sugar. When too much insulin is released at once, it can result in cravings. However, one or two cups of coffee or caffeinated soda a day won't have all that great of an effect on insulin levels — so no need to completely deprive yourself!
South Beach Diet FAQ - South Beach Diet Phase 1 Forever?
South Beach Diet Phase 1 Forever? - South Beach Diet FAQ
Q: How long can I stay on Phase 1 of The South Beach Diet™?
A: The South Beach Diet™ is a three-phase diet. If I wanted you to stay in Phase 1 forever, then I would have made a one-phase diet. In general, I recommend you move on to Phase 2 after two weeks of Phase 1.
Many of our subscribers think that the purpose of South Beach Diet Phase 1 is rapid weight loss. This is not the case. I developed Phase 1 as a method to eliminate cravings, and the majority of your weight loss will actually occur in South Beach Diet Phases 2 and 3. If you remain in Phase 1 for longer than the recommended two weeks, you run the risk of lowering your metabolism and setting yourself up for yo-yo dieting. Instead of shedding the pounds and keeping them off, you may end up making it that much easier to put the weight back on.
That's not to say that there aren't some cases where dieters can stay in Phase 1 longer than the recommended two weeks. If you have a large amount of weight to lose, or if cravings persist past the two-week mark, then you can extend the first phase for up to one month. In rare cases of morbid obesity, you may be able to extend this even further to two months.
Still, the average person should complete South Beach Diet Phase 1 and move on. While it can be tempting to stick with the restrictive and easy-to-follow guidelines of South Beach Diet Phase 1, continuing with the South Beach diet as recommended will improve your overall health and promote continued and sustainable weight loss.
Q: How long can I stay on Phase 1 of The South Beach Diet™?
A: The South Beach Diet™ is a three-phase diet. If I wanted you to stay in Phase 1 forever, then I would have made a one-phase diet. In general, I recommend you move on to Phase 2 after two weeks of Phase 1.
Many of our subscribers think that the purpose of South Beach Diet Phase 1 is rapid weight loss. This is not the case. I developed Phase 1 as a method to eliminate cravings, and the majority of your weight loss will actually occur in South Beach Diet Phases 2 and 3. If you remain in Phase 1 for longer than the recommended two weeks, you run the risk of lowering your metabolism and setting yourself up for yo-yo dieting. Instead of shedding the pounds and keeping them off, you may end up making it that much easier to put the weight back on.
That's not to say that there aren't some cases where dieters can stay in Phase 1 longer than the recommended two weeks. If you have a large amount of weight to lose, or if cravings persist past the two-week mark, then you can extend the first phase for up to one month. In rare cases of morbid obesity, you may be able to extend this even further to two months.
Still, the average person should complete South Beach Diet Phase 1 and move on. While it can be tempting to stick with the restrictive and easy-to-follow guidelines of South Beach Diet Phase 1, continuing with the South Beach diet as recommended will improve your overall health and promote continued and sustainable weight loss.
South Beach Diet FAQ - Advice for New Dieters?
Advice for New Dieters? - South Beach Diet FAQ
Q: For my New Year's resolution, I've decided to start The South Beach Diet™. What advice can you give me before I dive in?
A: Congratulations on making the decision to change your life! You've picked a good time of year to start a diet — the holidays are behind you and the spirit of healthy living is in the air. Here are a few things to know before you begin:
You will have more energy and be in a better mood. When you cut out sugar and high-glycemic carbohydrates from your diet, you'll probably find that you have more energy throughout the day. Add exercise to the mix and you'll be unstoppable.
Say goodbye to your favorite foods for a short time — they'll be back later. No food is entirely off-limits on The South Beach Diet™. I've made recommendations for what to eat and what to avoid, but ultimately it's up to you to control your own diet. In other words, it's OK to splurge from time to time as long as you're prepared for the consequences.
Find a diet buddy — having the support of a friend or loved one is the key to success. It's hard to achieve greatness on your own. You can find a buddy on The South Beach Diet™ Online or enlist a friend or a family member. This person should offer encouragement and be there for you when challenges arise.
You can lose weight on The South Beach Diet™ without vigorous exercise — but exercise will help. A mere 20 minutes of walking each day will speed up weight loss, improve mood, and help you sleep better.
Make sure you're ready for the commitment. The South Beach Diet™ is not a quick fix. It's a long-term lifestyle change meant to alter the way you think about food. If you can see yourself following these recommendations a year from now, then you're ready for success.
Q: For my New Year's resolution, I've decided to start The South Beach Diet™. What advice can you give me before I dive in?
A: Congratulations on making the decision to change your life! You've picked a good time of year to start a diet — the holidays are behind you and the spirit of healthy living is in the air. Here are a few things to know before you begin:
You will have more energy and be in a better mood. When you cut out sugar and high-glycemic carbohydrates from your diet, you'll probably find that you have more energy throughout the day. Add exercise to the mix and you'll be unstoppable.
Say goodbye to your favorite foods for a short time — they'll be back later. No food is entirely off-limits on The South Beach Diet™. I've made recommendations for what to eat and what to avoid, but ultimately it's up to you to control your own diet. In other words, it's OK to splurge from time to time as long as you're prepared for the consequences.
Find a diet buddy — having the support of a friend or loved one is the key to success. It's hard to achieve greatness on your own. You can find a buddy on The South Beach Diet™ Online or enlist a friend or a family member. This person should offer encouragement and be there for you when challenges arise.
You can lose weight on The South Beach Diet™ without vigorous exercise — but exercise will help. A mere 20 minutes of walking each day will speed up weight loss, improve mood, and help you sleep better.
Make sure you're ready for the commitment. The South Beach Diet™ is not a quick fix. It's a long-term lifestyle change meant to alter the way you think about food. If you can see yourself following these recommendations a year from now, then you're ready for success.
South Beach Diet Information - What If I Don't Like Eggs?
What If I Don't Like Eggs? - South Beach Diet Information
Q: I do not like eggs. Will this diet work for me?
A: Absolutely. The South Beach Diet was designed to be flexible. You don't have to follow the South Beach Diet meal plans to the letter — feel free to swap meals and ingredients to suit your tastes and needs. Eggs are used in the diet because they are a good source of protein, but there are many other healthy sources of protein. Since you don't like eggs, you can enjoy South Beach Diet foods, such as tofu, Canadian bacon, fat-free or low-fat cheese, peanut butter, or the chicken, fish, or beef from last night's dinner. For more ideas, check out the What to Eat — South Beach Diet Phase 1 section of the Web site. Experiment with new ingredients and South Beach Diet recipes until you find meals that work for you. And if you have questions about specific foods, visit the Ask the South Beach Diet Nutritionist section of the Message Boards for answers.
Q: I do not like eggs. Will this diet work for me?
A: Absolutely. The South Beach Diet was designed to be flexible. You don't have to follow the South Beach Diet meal plans to the letter — feel free to swap meals and ingredients to suit your tastes and needs. Eggs are used in the diet because they are a good source of protein, but there are many other healthy sources of protein. Since you don't like eggs, you can enjoy South Beach Diet foods, such as tofu, Canadian bacon, fat-free or low-fat cheese, peanut butter, or the chicken, fish, or beef from last night's dinner. For more ideas, check out the What to Eat — South Beach Diet Phase 1 section of the Web site. Experiment with new ingredients and South Beach Diet recipes until you find meals that work for you. And if you have questions about specific foods, visit the Ask the South Beach Diet Nutritionist section of the Message Boards for answers.
South Beach Diet Success Story
Steve D.- South Beach Diet Success Story"With the success I'm having on The South Beach Diet™, I have to think of a different New Year's resolution!"
- Steve D., Phoenix, Arizona
South Beach Diet Success : Last year, my family and I visited a theme park in southern California. I had finally worked up the nerve to go on a ride I'd never been on, and as I lowered the safety harness, I realized I was too big to fit in the seat. They had to stop the ride and let me out. I had to walk in front of everyone. I was so embarrassed. That was it — that was the breaking point for me. When I got home, I weighed myself. I weighed 365 pounds. I have struggled with my weight since I was 10 or 11 and had tried to lose weight before, counting calories and going on Atkins — but had no success.
I was serious about losing the excess pounds, so I sought the advice of my family doctor. First, he ran blood tests to make sure there was nothing physically wrong. Once that was done, he recommended that I try The South Beach Diet™. I got online, signed up, and printed out the list of foods I needed to avoid and those I could have. That was the beginning of my journey. This was going to take time. It took me over 20 years to pack on the weight, and I knew it was going to take more than a few months to lose more than 100 pounds.
At first it was tough. I wanted so much to eat the foods I ate before, but after the first two days, I realized it was not going to be that bad. The first two weeks, South Beach Diet phase 1, flew by, and I lost 20 pounds. I couldn't believe it! I was enjoying my meals, and I was even trying new dishes that tasted great. Eating and cooking fish was a big step for me. Before the South Beach Diet diet, I really didn't know how to prepare it. But with the recipes that I found on the Web site, I found fish meals to be a nice change from my regular steak and potatoes. Now I really enjoy tilapia and salmon, South Beach Diet food, marinated in balsamic vinegar, fresh herbs, garlic, and olive oil. I started working out and riding my bike. Five months later, I had lost over 60 pounds. For motivation, I took pictures of myself once a week so I could see the change in my body. It was so exciting. I also made smaller goals for myself, weekly weight-loss goals that were attainable and not far out of reach. I have missed my goals a couple of times, but for the most part, I met or exceeded them.
The support of my wife and family has been a big help. It is so easy to pick up fast food, but my wife reminds me of how much success I've had and how proud she is of my accomplishments. Then I know I shouldn't ruin it with a stop at the local burger place. Today, I am halfway to my goal of losing 120 pounds. I have more energy, I sleep better, and people are amazed at the amount of weight I've lost. I have reached plateaus, but I stick to the plan and the pounds start falling off again. January 1, 2005, is just around the corner. With the success I'm having on The South Beach Diet™, I have to think of a different New Year's resolution!
Favorite South Beach Diet snack: Sugar-free, fat-free chocolate pudding; sunflower seeds; and string cheese.
Favorite exercise: Working out with a personal gym machine.
Best compliment you've gotten: "I didn't even recognize you."
Most effective South Beach Diet strategy when facing temptation: A good friend taught me the phrase "I'll have some later." By the time later comes, the temptation has passed.
Best advice for other SB Dieters: It took years to pack on the weight — it's going to take months to get it off. Be patient, find someone to encourage you, and encourage those around you.
South Beach Diet Drinks Phase 1
South Beach Diet Drinks - South Beach Diet Phase 1
Improving your diet isn't only about the foods you eat — it's also about what you drink. During South Beach Diet Phase 1 you'll learn to get used to avoiding drinks containing added sugar and other unhealthy fillers.
The following is a list of South Beach Diet Phase 1-approved drinks:
Improving your diet isn't only about the foods you eat — it's also about what you drink. During South Beach Diet Phase 1 you'll learn to get used to avoiding drinks containing added sugar and other unhealthy fillers.
The following is a list of South Beach Diet Phase 1-approved drinks:
- Water
- One percent low-fat or fat-free milk or buttermilk
- Low-fat (4 grams of fat or less) plain soy milk or sucralose-containing soy milk
- Coffee and tea (limit caffeine-containing beverages to 1-2 servings per day)
- Decaffeinated coffee and tea
- Herbal tea without added sugars (Please avoid any teas that promise to help you lose weight or boast any other unrealistic health claim.)
- Sugar-free flavored waters, soda, iced teas, powdered drinks, etc.
- Club soda or seltzer
- Tomato or vegetable juice
You should avoid the following:
- Fruit juices
- Sodas with added sugar
- Whole or 2 percent reduced-fat milk
- Alcohol
- Flavored waters with added sugar
Peanut Butter and Jelly Cookies - South Beach Diet Dessert
Peanut Butter and Jelly CookiesFree South Beach Diet Recipe
South Beach Diet Dessert
South Beach Diet Phase 2
Prep time: 15 minutes
Cook time: 14 minutes
12 Servings
Ingredients : South Beach Diet food list
3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1⁄4 cup sugar-free jam, any flavor
Instructions : South Beach Diet cook book
- Heat oven to 350F. Line a baking sheet with parchment paper.
- Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
- Form dough into 24 (2-teaspoon) balls and place on baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1ผ2 teaspoon jam.
- Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.
Nutritional Information: South Beach Diet
140 calories
11 g fat
2.5 g saturated fat
6 g protein
7 g carbohydrate
1 g dietary fiber
210 mg sodium
South Beach Cole Slaw - South Beach Diet Sides
South Beach Cole Slaw Free South Beach Diet Recipe
South Beach Diet Sides
South Beach Diet Phase 2
Prep time: 20 minutes
4 Servings
Ingredients : South Beach Diet food list
1 cup mayonnaise
3 tablespoons Dijon mustard
3 tablespoons cider vinegar
1 1⁄2 teaspoons celery seed
1 teaspoon granular sugar substitute
1 small (1- to 1 1⁄2-pound) head green cabbage, shredded (TK cups)
1 small (1- to 1 1⁄2-pound) head red cabbage, shredded (TK cups)
Salt and freshly ground black pepper
Instructions : South Beach Diet cook book
Whisk together mayonnaise,mustard, vinegar, celery seed, and sugar substitute.Add cabbage and toss to combine. Season to taste with salt and pepper and refrigerate until ready to serve.
Nutritional Information: South Beach Diet
300 calories
30 g fat
4 g saturated fat
2 g protein
8 g carbohydrate
2 g dietary fiber
15 mg cholesterol
410 mg sodium
Baked Sweet Potato Fries - South Beach Diet Sides Phase 2
Baked Sweet Potato Fries Free South Beach Diet Recipe
South Beach Diet Sides
South Beach Diet Phase 2
Prep time: 5 minutes
Cook time: 30 minutes
4 Servings
Ingredients : South Beach Diet food list
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1⁄4 teaspoon salt
1⁄2 teaspoon paprika
Instructions : South Beach Diet cook book
- Heat oven to 425F.
- Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
- Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.
Nutritional Information: South Beach Diet
100 calories
3.5 g fat
0 g saturated fat
1 g protein
17 g carbohydrate, 2 g dietary fiber
0 mg cholesterol
310 mg sodium
Roasted Eggplant with Lemon and Olive Oil - Free South Beach Diet Recipe Dinner Phase 1
Roasted Eggplant with Lemon and Olive Oil - Baked Barbecue Chicken with South Beach Barbecue Sauce and Roasted Eggplant with Lemon and Olive Oil
Free South Beach Diet Recipe
South Beach Diet Dinner
South Beach Diet Phase 1
Prep time: 8 minutes
Cook time: 30 minutes
4 Servings
Ingredients : South Beach Diet food list
1 large (1 1⁄4-pound) eggplant
2 1⁄2 tablespoons extra-virgin olive oil, plus extra for the pan
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper
Instructions : South Beach Diet cook book
Free South Beach Diet Recipe
South Beach Diet Dinner
South Beach Diet Phase 1
Prep time: 8 minutes
Cook time: 30 minutes
4 Servings
Ingredients : South Beach Diet food list
1 large (1 1⁄4-pound) eggplant
2 1⁄2 tablespoons extra-virgin olive oil, plus extra for the pan
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper
Instructions : South Beach Diet cook book
- Heat oven to 400F.
- Trim eggplant and cut in half lengthwise; cut each half into 4 long wedges. Cut each wedge in half widthwise. Brush a heavy-bottomed baking sheet with oil or line with parchment paper.
- Place eggplant pieces, skin side down, on the baking sheet. Brush each with oil and sprinkle with salt and pepper. Roast until softened and golden brown, 25 to 30 minutes. Drizzle with lemon juice, season with extra salt and pepper if needed, and serve hot.
Nutritional Information: South Beach Diet
110 calories
9 g fat
1.5 g saturated fat
1 g protein
8 g carbohydrate
5 g dietary fiber
0 mg cholesterol
75 mg sodium
Free South Beach Diet Recipe Dinner Phase 1 - South Beach Barbecue Sauce
South Beach Barbecue Sauce - Baked Barbecue Chicken with South Beach Barbecue Sauce and Roasted Eggplant with Lemon and Olive Oil
Free South Beach Diet Recipe
South Beach Diet Dinner
South Beach Diet Phase 1
Prep time: 10 minutes
4 Servings
Ingredients : South Beach Diet
1 (8-ounce) can tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped fresh parsley
1 teaspoon Worcestershire sauce
1 teaspoon ground mustard
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon garlic powder
Instructions : South Beach Diet
Free South Beach Diet Recipe
South Beach Diet Dinner
South Beach Diet Phase 1
Prep time: 10 minutes
4 Servings
Ingredients : South Beach Diet
1 (8-ounce) can tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped fresh parsley
1 teaspoon Worcestershire sauce
1 teaspoon ground mustard
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon garlic powder
Instructions : South Beach Diet
- Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt, pepper, and garlic powder in a resealable plastic container.
- Refrigerate until ready to use.
Nutritional Information: South Beach Diet
25 calories
0 g fat
0 g saturated fat
1 g protein
5 g carbohydrate
1 g dietary fiber
0 mg cholesterol
380 mg sodium
Free South Beach Diet Recipe Dinner Phase 1 - Baked Barbecue Chicken
Baked Barbecue Chicken
Free South Beach Diet Recipe - South Beach Diet Dinner - South Beach Diet Phase 1
Prep time: 10 minutes
Cook time: 25 minutes
4 Servings
Ingredients : South Beach Diet food list
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon extra-virgin olive oil
1⁄2 cup South Beach Barbecue Sauce
Salt and freshly ground black pepper
Instructions : South Beach Diet
Free South Beach Diet Recipe - South Beach Diet Dinner - South Beach Diet Phase 1
Prep time: 10 minutes
Cook time: 25 minutes
4 Servings
Ingredients : South Beach Diet food list
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon extra-virgin olive oil
1⁄2 cup South Beach Barbecue Sauce
Salt and freshly ground black pepper
Instructions : South Beach Diet
- Heat oven to 350F.
- Season chicken on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until browned, 2 minutes per side.
- Place chicken, in a single layer, in an ovenproof baking dish and spoon sauce evenly over the top. Bake until chicken is cooked through and sauce is bubbling, 18 to 20 minutes.
Nutritional Information: South Beach Diet
200 calories
3.5 g fat
.5 g saturated fat
40 g protein
2 g carbohydrate
0 g dietary fiber
290 mg sodium
South Beach Diet Recipe Dinner Phase 2 - Whole-Wheat Penne with Eggplant and Ricotta
Whole-Wheat Penne with Eggplant and Ricotta - Free South Beach Diet Recipe - South Beach Diet Dinner - South Beach Diet Phase 2Prep time: 10 minutes
4 Servings
Ingredients : South Beach Diet food list
2 tablespoons extra-virgin olive oil, plus more for pan
1 1⁄2 pounds eggplant, cut into 1-inch cubes
8 ounces whole-wheat or spelt penne
1 small onion, thinly sliced
3 garlic cloves, minced
1 (14.5-ounce) can chopped tomatoes
2 teaspoons balsamic vinegar
1 cup part-skim ricotta cheese
Salt and freshly ground black pepper
Instructions : South Beach Diet cook book
- Heat oven to 450ฐF.
- Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer. Bake, stirring once, until eggplant is lightly browned, about 25 minutes.
- While eggplant is roasting, cook pasta according to the package directions.
- Meanwhile, heat remaining oil in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes with juice and bring to a boil. Reduce heat to medium-low, cover, and simmer for 3 minutes. Stir in vinegar and season to taste with salt and pepper.
- Drain pasta, place in a large bowl, and add tomato mixture, eggplant, and cheese. Toss to combine, season with salt and pepper, and serve.
Nutritional Information: South Beach Diet
420 calories
14 g fat
4 g saturated fat
18 g protein
62 g carbohydrate
12 g dietary fiber
320 mg sodium
Cannellini Bean Salad - South Beach Diet Dinner Phase 1
Free South Beach Diet Recipe - Cannellini Bean Salad - South Beach Diet dinner - South Beach Diet phase 1Prep time: 10 minutes
4 Servings
Ingredients : South Beach Diet food list
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
3⁄4 teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can cannellini beans, rinsed and drained
1 red bell pepper, finely diced
Salt and freshly ground black pepper
Instructions : South Beach Diet cook book
Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.
Nutritional Information: South Beach Diet
180 calories
8 g fat
1 g saturated fat
7 g protein
22 g carbohydrate
5 g dietary fiber
80 mg sodium
Mango Smoothie - South Beach Diet Breakfast
Free South Beach Diet Recipe - Mango Smoothie - South Beach Diet Breakfast - South Beach Diet Phase 2Prep time: 10 minutes
4 Servings
Ingredients : South Beach Diet food list
2 mangoes, peeled, pitted, and diced
1 1⁄2 cups sugar-free vanilla fat-free or low-fat yogurt
Ice cubes
Instructions : South Beach Diet cook book
- Pur้e mangoes in blender.
- Add yogurt and 4 or 5 ice cubes; blend until thick and smooth, about 30 seconds.
- Pour into glasses and serve.
Nutritional Information: South Beach Diet
140 calories
0 g fat
0 g saturated fat
4 g protein
30 g carbohydrate
1 g dietary fiber
50 mg sodium
Grilled Salmon with Rosemary - South Beach Diet Recipe Phase 1
South Beach Diet Recipe Phase 1 - Grilled Salmon with Rosemary - Free South Beach Diet RecipeServes 2
Ingredients : South Beach Diet food list
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)
Instructions : South Beach Diet cook book
- Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
- To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
- To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
- To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
- Love this recipe? Send your family and friends a Recipe E-Card!
Nutritional Information: South Beach Diet
231 calories18 total fat (3 g sat, 15 g mono)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium
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