South Beach Diet Bandsters???

January 25, 200719 yr

Author

SAMPLE MENUS: :hungry:

Menu 1

Breakfast: omelet, lf cheese, veggie of choice stirfryed

2 slices of canadian bacon/turkey bacon

spray butter or spray olive oil

Salsa or hot sauce

coffee or tea, lf milk, splenda

Snack: String cheese or cheese stick

Lunch: salad,veggies, cheese, olives, dressing

or Tuna salad with Real Mayo, onion, tomato

Snack: 15 cashews or almonds

Dinner: Stir fryed veggies with chicken or beef with refried Beans

salad with any trimmings from the list

Evening Snack (if needed): sugar free Jello

Sugar Free Fudgesicle

Low fat ricotta Desserts (I bake mine; pureed ricotta cheese, a little milk, vanilla/almond/lemon/sugar free pudding or jello) then I put it to cool in the fridge. I also like it for a quick to go Breakfast. VERY FILLING!!!

Ricotta Dessert Tips: Use a blender/magic bullet, blend 2 to 1 (1 cup ricotta to 1/2 cup cottage cheese, vanilla, splenda, milk, can add sugar free instant pudding or any flavor, and 1 egg; bake at 325 degrees for 15-20 minutes! Put to cool in fridge!

:hungry:

Menu 2

Breakfast: scrambled eggs and cold cuts/low fat sausage/Morning Star Sausage

Snack: yogurt (with Splenda)

Lunch: A lettuce leaf with cream cheese or mayo smeared on it, cold cuts, and cheese slices, rolled up

Snack: 30 pistachio nuts

Dinner: Salmon, veggies/salad

Snack: Sugar Free Fudgesicle

:hungry:

Menu 3

Breakfast: Eggs and Soyrizo (look in soy aisle or health food store. Like chorizo, but made with soy and DELICOUS!!!!!!!!!!!!!

Snack: 1 Tbsp. Peanut Butter

Lunch: Lentil and beef stew with veggies

Snack: Tomato salad with onions, mozerella cheese and balsamic vinegrette dressing (also makes a nice lunch)

Dinner: London Broil with salad/veggies

Snack: yogurt

:hungry:

Menu 4

Breakfast: eggs over easy (I sometimes steam mine in tomato sauce and they absorb the tomoto flavor-GOOD!!!!)

Snack: celery with cream cheese

Lunch: 99% fat free chili beans/ homemade chili beans or black beans topped with cheese

Snack: cold cuts with cheese

Dinner: Eggplant lasagne (slice thinly, dip in egg whites and sautee in spray butter), low sugar spaghetti sauce, cheese, bell peppers and bake)

Snack: 1 tbsp. of sugar free peanut butter

:hungry:

Menu 5

Breakfast: Egg Fritata and cheese/veggies

Snack: Turkey meat roll up

Lunch: Greek salad, olives, feta, tomatoes, onions, dressing

Snack: Cheese

Dinner: Chicken with balsamic dressing/salad/veggies

Snack:ricotta dessert (you can use key lime sugar free jello)

:hungry:

Menu 6

Breakfast: Western egg omelet, green chilis, low fat sausage

Snack: Hummus

Lunch: Ceviche; crab meat, shrimp, onions, tomato, cilantro, V8 or spicy clamato

Snack: yogurt

Dinner: Poached Salmon

Snack: baked ricotta cheese dessert

:hungry:

Menu 7

Breakfast: veggie Quiche ( with items from phase 1)

Snack: cottage cheese

Lunch: tuna salad

Snack: hummus/laughing cow cheese

Dinner: Grilled Mahi Mahi/ roasted eggplant/ oriental cabbage salad

:hungry: :hungry: :hungry: :hungry:

Extra Lunch/Dinner Ideas: Grilled chicken salad; cobb salad with boiled eggs/real bacon bits/cheese/olives; grilled salmon; lean ground meat with olives or veggies; grilled sirloin hamburger patty with cheese, mayo, mustard wrapped in lettuce; garbanzo salad; lean ground meat with pinto beans, lf sour cream, salsa and cheese

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January 25, 200719 yr

Author

SouthBeach Diet Tips and Guides

The SouthBeach Diet is different from the Atkins diet in that it is not a low carbohydrate diet. Regardless of which phase you are currently in, you should follow these recommendations:

Drink a minimum of 8 glasses of Water, decaffeinated beverages such as club soda, tea, coffee, or decaffeinated sugar-free soda every day
Limit your intake of caffeine-containing beverages to 1 cup each day
Take one Multivitamin and mineral supplement daily
Take 500 mg of Calcium for both men and women under the age of 50, and 1,000 mg for women over the age of 50, each day

Eating can be both pleasurable and healthy as long as you eat the proper foods. All the meals in the SouthBeach Diet consist of healthy combinations of carbohydrates, Proteins, and fats. Dishes can be made by anyone and the ingredients can be found in most grocery stores. These foods will satisfy your hunger without depriving your system of the low-quality starches and sugars that caused problems with your blood chemistry in the first place.

The SouthBeach Diet does not involve counting calories, fat grams, or portion sizes. This plan was designed to be simplistic and will help you understand the principles of metabolism and put it to work for your own body. A major key to success with the South Beach Diet is the Glycemic index (GI), which ranks carbohydrate foods based on the effect on blood sugar levels. When you start adding foods back into your diet in Phase 2, keep your focus on low-GI foods such as apples, berries, grapefruit, high-Fiber Cereal, and whole grain breads.

Preparing For The Rest Of Your Life

Mindset Change for South Beach Diet

You have learned what the South Beach Diet is, how it works, and what to eat. Now, you need to get prepared to change the way you eat, for life. Start by accepting that the first couple of weeks will be a big change but one you will not regret. The first morning of this diet, you will eat a breakfast that may consist of a two-egg omelet with two slices of Canadian bacon, cooked in either spray canola or olive oil. In your old life, you may have toasted bread or a bagel and had fresh fruit or fruit juice to go along with your omelet. However, with the South Beach Diet, the bread will have to wait.

Most people have been conditioned their entire life to add bread to meals. You have toast with breakfast, sandwiches on bread for lunch, dinner rolls with dinner, and cake, Cookies, or pie for dessert. However, during Phase 1, you will have to forget about the bread. It may take a few days to leave old habits behind but keep in mind that it is during this time that your body’s inability to process sugars and starches is being reversed. After trying numerous diets, most leave you feeling hungry, is one of the most difficult aspects of any diet. A common denominator seen with overweight people is that most of them skip eating breakfast. When this happens, blood sugar drops, which then increases the desire for bad carbohydrates to escalate until lunch when the entire meal is blown.

Planning for South Beach Diet

Planning will help you stay away from snacking or substituting things that are not healthy and could cause weight gain. Remember that once you start into Phase 2, carbohydrates will start being introduced back into your diet along with fruits. You also need to remember to eat your mid-morning and mid-afternoon Snacks, even if you do not feel like it. Some of the greatest low-fats foods to incorporate into your planning include cheese and yogurt to replace the fats since they have no bad carbohydrates. In addition, the sugar is found in the lactose, milk sugar, is one of the things you can have with the South Beach Diet.

The South Beach Diet is a lifetime change, lifetime commitment, and a lifetime of health and vitality!

How Does The South Beach Diet Work?

As mentioned, the South Beach Diet is unique, successful, easy, and works in a three-phase process. Unlike many other so-called diets, with the South Beach Diet, simply substitutes your bad carbohydrates and fats for good ones. After trying this, you will be amazed by how well and quickly it works.

South Beach Diet Phase 1

South Beach Diet Phase 1 lasts for two weeks. During this first phase, you will eat normal meals of chicken, beef, turkey, fish, and shellfish, lots of vegetables, eggs, cheese, nuts, and garden salads using 100% olive oil for your salad dressing. Each day for 14 days, you will eat three, well-balanced meals. While eating until your hunger is satisfied may go against most diets, with the South Beach Diet, it is part of the plan.

Trying to lose weight and become healthy by depriving the body of food makes no sense. In addition to the three meals each day, you will also eat a snack between breakfast and lunch, and then again between lunch and dinner. Even if you do not feel like eating these snacks, for the South Beach Diet to work, you need to, and after dinner, you will even have dessert. Additionally, during this phase, you can drink all the coffee and tea you want and be sure to drink lots of water.

You may be thinking that this is a lot of food - it is! With most diets, you deprive your body, eating only small portions of foods that are unappealing. The change you will make during this phase is that you will cut out all bread, rice, potatoes, Pasta, baked goods, fruit, candy, cake, cookies, ice cream, or sugar. Keep in mind that these eliminated foods will be added back into your diet, starting in Phase 2. In addition to taking these foods out of your diet temporarily, you will also need to avoid beer, or any kind of alcohol. Once you start Phase 2, reasonable amounts of wine can be added back in.

Instead of feeling overwhelmed about the foods that will be taken out of your diet during the first two weeks, stop and think about this for a minute. To achieve a life of health and lose unwanted weight, two weeks is a small investment to make. After all, you are worth it! The first two or three days will be somewhat challenging, but breaking any bad habit starts out a little bumpy. Once you pass this small hurdle, the rest of the time will go by quicker than you think. When you see the results that these changes bring, you will be glad you did not give up!

30 Things You Need to Know About The South BeacH

The South Beach Diet -- despite sometimes being referred to as one -- is in fact not a low-carb diet plan.

The South Beach Diet is based on eating the right carbohydrates (i.e. "good carbs") and fats.
Eventually, you will be satisfied without eating the carbs you normally do, as your body adjusts to the good carbs you are eating.
It is completely acceptable and recommended on The South Beach Diet to eat until you are fully satisfied.
The first two weeks of The South Beach Diet are called Phase 1.
Phase 1 is the strictest part of The South Beach Diet and provides the fewest allowable foods as compared to the other two Phases.
The purpose of Phase 1 of The South Beach Diet is to adjust the way your body reacts to sugar and starches.
You will lose the most weight during Phase 1 (up to 14 pounds), especially belly fat.
During Phase 1 you will not be eating bread, rice, potatoes or pasta.
The first few days of Phase 1 are the most difficult part of this diet.
Baked goods, sweets, and fruits are completely off-limits during Phase 1 as well.
Alcohol of any kind is not allowed during Phase 1.
During these two weeks you'll be eating high-fiber foods such as vegetables and salads, as well as fish, meat, chicken, eggs, non-fat yogurt, low-fat cheese, and nuts.
The South Beach Diet allows you six meals a day: three main meals, two snacks, and one dessert.
You'll find a variety of recipes in the book, such as Marinated Flank Steak, but you don't have to cook to follow the plan.
The science behind this diet is the Glycemic Index, which measures how a food impacts your blood sugar.
Since salads and vegetables are naturally low on the Glycemic Index, you can consume virtually unlimited amounts of them on this plan.
After Phase 1, those powerful cravings for candy, baked goods and "bad carbs" like white bread will be a thing of the past.
Eventually, you can eat anything you want and still be considered on the program.
If you feel hungry during Phase 1, increase the amounts of allowable foods you are eating.<SCRIPT>zSB(3,3)</SCRIPT>
Eliminating "bad carbs" from your diet is a way for this diet to give your bloodstream a fresh start, free of those insulin-spiking starches and sweets.
You can quell your sweet tooth: Sugar-free Gelatin such as pre-packaged sugar-free Jello cups are an easy and recommended dessert during Phase 1.
Dr. Agatston provides recipes for a number of Phase 1 desserts that use reduced-fat ricotta cheese.
Obese individuals may choose to stay on Phase 1 for longer than two weeks.
Most people should advance to Phase 2 after two weeks to prevent getting burned out.
Phase 2 is much more liberal than Phase 1.
You will return previously "forbidden" foods such as whole grain breads, fruits, and sweet potatoes back into your diet (albeit a little bit at a time) during Phase 2.
Weight loss will slow down significantly during Phase 2.
Phase 3 is the maintenance Phase of The South Beach Diet. You can add any foods you wish unless you find that you are gaining weight.
You can start over in Phase 1 again if you see you are gaining weight during Phase 3.
You can start over in Phase 1 again if you see you are gaining weight during Phase 3.

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January 25, 200719 yr

Author

South Beach Diet food List

During Phase 1, the foods eaten will be in controlled portions to include chicken, beef, turkey, fish, and shellfish. These types of foods along with vegetables, eggs, cheese, nuts, and salads can also be eaten, although all of it will be in controlled portions. Refer to the following list to see the types of foods that are acceptable in phase 1, 2, and 3. Remember that bread, rice, potatoes, Pasta, baked goods, fruit, candy, cake, Cookies, ice cream, or sugar will be slowly added back into your diet in Phase 2.

Foods to Enjoy Phase 1

Boiled Ham

Canadian Bacon

Canola Oil

Chicken Breasts (skinless)

Cheese (fat-free or low-fat - American, Cheddar, cottage cheese, cream substitute, feta)

Eggs (whole)

Fish (all types)

Green Vegetables

Lunchmeat (lean)

Peanut Butter (1 Tbls. a day)

PeanutsPecansPistachio Nuts (10-15 a day)

Beans, (black, garbanzo, kidney, lentils)

Olive Oil

Seasoning/Spices (broth, butter sprays, pepper, anything containing no sugar)Shellfish

Sirloin

Sweets * (chocolate powder, cocoa powder (baking type), hard candy, sugar substitute (sugar-free)

Sweet Treat- 75 calories a day-sugar free Fudgesicles, Sugar Free Jello

Tenderloin

Tofu

Turkey

Bacon

Veal

Vegetables (artichokes, asparagus, beans, broccoli, cauliflower, celery, cucumbers, eggplant, legumes, lettuce, mushrooms, spinach, tomatoes, zucchini)

South Beach Diet Phase One Dairy Products

2-3 cups daily of any of the following are allowed:

Milk (fat-free and 1%)
1% or fat-free buttermilk
Low fat goat's milk
Soy Milk - Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per cup) [i realize that this could include some very high sugar soy milks, so check out this soy milk information Laura]

INFO ON SOYMILK:::The trouble is, soy milk without any sweetener doesn’t taste very good. Probably regular milk without sugar (lactose in milk’s case) wouldn’t taste as good, either.

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But take heart! There are low carb solutions to your problem.

For uses other than “straight-up” drinking, use plain unsweetened soy milk. This is useful in cooking (as a substitute for milk), shakes, and recipes where other ingredients add flavor. If you like, you can add sweetener and/or a bit of cream.
For drinking, buy flavored unsweetened soy milk. Some companies such as Westsoy are making unsweetened soy milk in chocolate, vanilla, and other flavors. You can add your own sweetener to taste.
Make your own soy milk directly from the soybeans. Here is one method, or you can purchase a soy milk maker to make your own. Then you can flavor it up to your own taste.

Fat-free plain yogurt (see also Yogurt on a Low Carb Diet)
Small amounts of fat free or reduced fat sour cream
Nonfat plain kefir
Fat free or low fat evaporated milk (NOT condensed milk)
Fat free powdered milk or buttermilk
Fat-free half & half (less than 2 tablespoons)

The main rules for beverages are:

Water should be the main beverage
Nothing sweetened with sugar, high fructose corn syrup, etc. (see Sugar's Many Disguises)
No fruit juices
Limit caffeinated beverages to 1-2 per day
No alcohol during Phase One
No beer until Phase Three (but see discussion of beer on low carb diets)

More Specifically:

Beverages Encouraged on the South Beach Diet

Water
Tomato juice
Vegetable Cocktail Juice, such as V8
Milk, within limits (see Dairy on the South Beach Diet)

Beverages Acceptable on the South Beach Diet

Sparkling mineral water or selzer (unsweetned)
Club Soda
Black coffee (or artificially sweeentened), 1-2 cups daily (see also Carbs and Calories in Coffee drinks
Decaf Black Coffee
Tea without sugar (hot or iced), 1-2 cups daily
Decaf Tea, sugar free
Dry wine with dinner after Phase One
Non-carbonated diet beverages, including sugar-free powdered mixes
Carbonated diet beverages in moderation (and caffeinated sodas, mainly "non-decaf" colas, included in the 1-2 daily serving limit)

Quick Shopping List for South Beach Diet Starter - Phase 1

A lot of eggs! (at least two dozen. I ate 3 a day)
Turkey and Canadian bacon
Sugar free Jell-O, Sugar Free Fudgesicles and fat free sugar free pudding
Lettuce & whatever else you want in your salads (buy enough for the week)
salad dressing (balsamic vinaigrette is good)
Veggies (no carrots)(broccoli & zucchini are good)
Chicken breasts and whatever other meat you like
Nuts (for snacks) 10-15 a day
Low fat string cheese & shredded cheese (I use it on my salads)
Part-skim ricotta cheese
Splenda or other sugar substitute

NEW ADDITIONS: V8, low fat cheese sticks, fat free refried beans, lean ground beef, avocado, 1-1 Tbls. Regular Mayo, 15 olives, 2-3 cups of 1% milk,

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January 25, 200719 yr

Author

Allowed Foods in Phase 2 (Foods you can reintroduce

to your diet)

FRUIT

Apples
Apricots-dried fresh
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries

DAIRY

Milk-light soy, fat-free or 1%
Yogurt-light, fruit-flavored, plain, low-fat or fat-free

STARCHES (USE SPARINGLY)

Bagels, small, whole grain
Bread-multigrain, oat and bran, rye, whole wheat
Cereal-Fiber One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam
Muffins, bran-sugar-free (no raisins)
Pasta, whole wheat
Peas, green
Pita-stone-ground, whole wheat
Popcorn
Potato, small, sweet
Rice-brown, wild

VEGETABLES AND LEGUMES

Barley
Beans, pinto
Black-eyed peas

MISCELLANEOUS

chocolate (sparingly)-bittersweet, semisweet
pudding, fat-free/sugar-free
Wine, red

FOODS TO AVOID OR EAT RARELY!!! STARCHES AND BREADS

Bagel, refined wheat

Bread-refined wheat white

Cookies

Cornflakes

Matzo

Pasta, white flour

Potatoes-baked, white instant

Rice cakes

Rice, white

Rolls, dinner

VEGETABLES

Beets

Carrots

Corn

Potatoes

FRUIT

Bananas

Canned fruit, juice packed

fruit juice

pineapple

Raisins

Watermelon

MISCELLANEOUS

Honey

Ice cream

Jam

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January 25, 200719 yr

I am doing South Beach. I have The South Beach Diet Cookbook. I've cooked every recipie in it (except for fish which is expensive here in Ohio). There isn't one bad recipie in the book as far as I can tell.

I am feeling good and healthy and loosing weight.

I loose with Adkins, but I feel terrible, and the children don't want all that meat.

Rock on South Beach Diet!

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January 25, 200719 yr

Author

SOME REALLY GOOD RECIPES:::

LASAGNE IN A BOWL

This is an assembled "lasagna", with all the lasagna flavors, but created individually in each person's dish, in a fraction of the time. It can also easily be made into spinach lasagna, eggplant lasagna, zucchini lasagna, etc, by putting a vegetable layer in over the meat. If your diet allows, use any kind of whole-grain Pasta. This recipe is easily adaptable to family members with different tastes and nutritional needs.

INGREDIENTS:

ground meat, cooked and drained (1 lb makes about 6 servings)
Per Serving:
1/3 C ricotta cheese
1/2 C sugar-free spaghetti sauce
1/4 C shredded mozzarella cheese
2 T parmesan cheese
1 C cooked spaghetti squash, or other low carb pasta alternative*

PREPARATION:

1. Cook the "pasta alternative", be it spaghetti squash or something else

2. Cook the meat with salt and pepper to taste. Drain off the fat.

3. Heat the ricotta (microwave works best)

4. Layer in bowl: pasta alternative, ricotta cheese, ground meat, mozzarella, sauce, parmesan.

Nutritional Information (with spaghetti squash): 19 grams ink ecc effective carbohydrate plus 3 grams fiber, 38 grams Protein, and 435

calories.

EASY DILL SALMON

love this grilled salmon recipe - it's so easy and so delicious. It is one of those that we often serve to guests. Don't be afraid to put all that greenery on the grill - it works fine. The original recipe has brown sugar in it. If it fits into your diet plan to use a small amount - each packed teaspoon has 4 grams of carbs, and you need about 1-2 teaspoons sprinkled over each pound of salmon.INGREDIENTS:

Salmon filet(s) - try to get pieces that have about an even thickness (can use steaks if you want)
Artificial sweetener or brown sugar - about 1-2 teaspoons per pound of salmon
Balsamic vinegar
1 bunch fresh dill (Works for up to 3 lbs or so of salmon)
Salt, peppers, olive oil
Oil with high smoke point for grill (such as vegetable oil or spray)

PREPARATION:

1) Sprinkle brown sugar or sweetener over salmon. Sprinkle balsamic vinegar and salt over it as well.

2) Chop up dill. Drizzle enough olive oil over it to coat - a Tablespoon or so. Add black pepper and salt to the pile and toss with your hands, then cover the fish.

3) The salmon should ideally sit at least half an hour, but it isn't essential.<SCRIPT>zSB(3,3)</SCRIPT>

If it's going to be longer, put the fish in the refrigerator and remove half an hour before cooking. It can even marinate overnight.

4) Get the grill good and hot. If it's a charcoal fire, only put the coals under one side of the grill.

5) Oil the grill (I like to use paper toweling on tongs), and put the salmon on, skin side down.

6) If you plan to eat the skin itself, flip after about 2 minutes, or until skin is a bit crispy. If you don't care about the skin, let it cook until you see the fish turn opaque about half-way up, about 3-4 minutes. Flip with grill tongs, or tongs plus spatula. If the skin stays on the grill, no matter, just flip the fish to the place just beside the skin. If you want to eat the skin, remove it with tongs at this point. Otherwise, let it burn and it will be easier to remove.

7. Cook about 2-3 minutes and check to see if the fish is done. It should flake easily with a fork, but it doesn't have to be opaque all the way through unless you want it to be. If it isn't done, turn down the gas or move to the cooler part of the grill to finish cooking.

The dill actually stays with the fish better than you think it will, but some will fall off and burn. No problem.

Nutritional Information:If using 1.5 pounds of salmon and no sugar, each of 5 servings will have 1 gram effective carbohydrate plus .5 gram fiber, 28 grams protein, and 218 calories.

OVEN BAKED SALMON

This cooking technique is something of a miracle. The fish bakes at a low heat right on the platter you will serve it on. No pans to wash! You will know it is done when the fish flakes, but it doesn't change color as much because it keeps its moisture - no more dried-out fish! And it is so flavorful!

INGREDIENTS:

1 salmon filet - about a pound
2 - 4 T fresh herbs, chopped (thyme or dill is nice, but anything you like is probably good)
1/2 t pepper
1/2 t salt (a bit more if Kosher, or if fish is skinned)
1 teaspoon oil, if that - you just need a very thin film

PREPARATION:

I first saw this technique used on this segment of Jacques Pepin's TV show "Fast food My Way". He does his a bit fancier, by removing the skin. This is not necessary, unless you don't want the unsightly skin hanging around your elegant buffet. The meat lifts right off the skin after it is done. It is a good idea to run your hand over the filet and make sure there aren't a bunch of bones, but frankly I don't always do that either - I figure people can pick out their own bones. If you do pick out the bones, it makes it easier if you drape the filet over something convex like a bowl - they stick right out when you position this fish this way.

1. Heat the oven to 200 F. (not a typo)

2. Chop up the herb, and mix it with the salt and pepper. I happen to have lemon thyme in my garden, and it is my favorite for fish, but regular thyme or any herb you like works fine - even parsley. If you want to use more, that's fine, and sometimes I mix in a a tablespoon or so of sesame seeds.

2. Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top. I usually run my oily hand from the platter-smearing over the fish so the seasoning will stick a bit better.

3. Bake for about 40-45 minutes, until salmon flakes. You won't believe how good it is. I usually serve it with a sort of homemade tartar sauce mixing mayonnaise, lemon zest and juice, some of the same herb I used on the fish, capers, and a very small amount of hot sauce. I do it to taste, but I'll figure out a recipe soon and link it.

Nutritional Information: Figuring three servings per pound, each has zero carbs, 30 grams of protein, and 230 calories.

chicken MARSALA

Usually the meat in Chicken Marsala (or Veal Marsala) is pounded flat and floured. You don't need the flour (although you can sprinkle a bit over the meat if you like, for not a big carb count and it will help in browning). Although pounding the meat out helps it cook more quickly, you don't have to do it. I often use chicken breast tenderlions (quicker and less expensive) and sometimes cut them up for ultra-fast cooking. Be sure to use dry Marsala wine, not sweet, for low carb cooking.

INGREDIENTS:

1 lb boneless skinless chicken breasts
1 small onion
1 cup mushroom slices
3 T (or so) olive oil
1/2 cup dry Marsala wine
2 T minced Italian (flat leaf) parsley
Chicken broth or Better than Bouillon

PREPARATION:

1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

2. Heat oil in skillet and add chicken.<SCRIPT>zSB(3,3)</SCRIPT>

Cook until done, remove, and cover with foil.

3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1-2 minutes.

4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have it, for the chicken flavor and salt.

5. Pour vegetables and sauce over chicken, and sprinkle with parsley.

Nutritional Information: This can make 3 or 4 servings. For 3 servings each has 3 grams effective carbohydrate plus one gram fiber, 36 grams protein, and 336 calories

Cincinnati Chili

INGREDIENTS:

2 lbs ground meat (I use half turkey and half beef)
1 medium onion, chopped finely
4 cloves garlic or 2 teaspoons garlic powder
3 T chili powder (depending upon the heat of the powder and your taste)
1 teaspoon allspice
1/8 teaspoon cloves
2 teaspoons cinnamon
1 T paprika
1 T Worcestershire Sauce.
1 oz unsweetened chocolate
2 bay leaves
1 Tablespoon beef Better Than Bouillon or 3 bouillon cubes
1 15 oz can tomato sauce
1 T red wine vinegar (optional and traditional)
1/4 C red wine (very optional and very non-traditional)

PREPARATION:

Originally, the meat for the chili was boiled instead of browned. This gives a different consistency to it - the pieces of meat are very small and separated - no clumps. Most recipes I've seen do brown the meat with the onions, though.<SCRIPT>zSB(3,3)</SCRIPT>

This is the way I do it, which is kind of a cross between the two:

Put the meat and onions in a stock pot or large deep frying pan, and cook for 5 minutes, then add about 2 cups of Water and mix and chop with a spatula until the hamburger is pretty well broken up. Then add the rest of the ingredients and simmer for 45-60 minutes. Correcting the seasoning at the end is important. Although Cincinnati chili isn't supposed to be super-spicy, you can add heat if you like, or a little vinegar to perk up the flavor, or salt, or a bit of sweetener if it's harsh.

In Cincinnati, you can have it as above with or without cheese and/or onions. Or you can have:

Two-way chili - on spaghetti (we use spaghetti squash)

Three-way chili - on spaghetti with cheddar cheese

Four-way chili - on spaghetti with cheese and onions

Five-way chili - all of the above, plus kidney Beans

Nutritional Information Each of 8 servings has 6 grams effective carbohydrate plus 2.5 grams fiber, 23 grams protein, 13 grams fat, and 240 calories

FLAX MEAL pizza BREAD

This is a variation of my flax meal focaccia bread. It makes a pizza that is about 12 inches in diameter, although you can spread it thinner and larger if you want.

INGREDIENTS:

1 and 1/2 C flax seed meal
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon oregano
Sweetener to equal about 1 Tablespoon of sugar
3 Tablespoons of oil
3 eggs
`1/2 C water

PREPARATION:

Preheat oven to 425 F.

1. Mix dry ingredients together.

2. Add wet ingredients, and mix very well.

3. Let sit for about 5 minutes to thicken.

4. Spread on pan (I put it on a silicon mat or greased parchment paper).

5.

Bake for 15-18 minutes until cooked through, then add toppings and cook until they are done.

Nutritional Analysis: Whole crust has 7 grams of effective carbohydrate, plus 52 grams fiber, 47 grams protein, and 130 grams fat.

CRUSTLESS QUICHE

Making a crustless quiche is not much different than making a regular quiche. Actually it's easier, as there is one less thing to fiddle with. You do need some fat in the recipe to make it easy to remove from the pan, but unless you are making a super-low-fat version (using fat free milk, for example), you don't need to worry about greasing the pan.

Difficulty: Easy

Time Required: 20 minutes

Here's How:

Prepare the solid ingredients - sauté and season any raw meats and vegetables. About 1 to 1½ cups of these work well for one quiche - more if there is no or little cheese. About 1½ to 2 cups total solid ingredients for a 9" pie pan is about right.
Spread meats and vegetables into a deep-dish pie pan.
Spread shredded cheese on top of the other ingredients.
Make the custard, using either a bowl with whisk, or (my favorite) a blender. A standard quiche might use 4 eggs to 1 and 1/2 cups of liquid, and this amount works well for a deep-dish 9" pie pan. You can use cream, milk, unsweetened soy milk, or a combination. Include seasonings as desired. I usually use salt, pepper, an herb or two if not already in the pan, and perhaps some dried mustard powder. <SCRIPT>zSB(3,3)</SCRIPT>
Pour the custard over the solid ingredients, and put onto center rack of 375 F. oven for 30-45 minutes.
Begin checking at half an hour. You want the outside to be done (a knife inserted comes out clean), but the center will be soft. (It will continue to cook after removing from oven.)
Remove from oven. The center will cook in a few minutes. You can eat it warm, cold, or room temperature.

Tips:

Make sure all ingredients other than the egg are fully cooked before adding to the pan.
When layering ingredients, heaviest go in first, and cheese last.
If top is browning too fast, cover with foil.
Sprinkling the top with paprika is a nice touch.

What You Need:

9" pie pan (Pyrex works well, or dark metal. Shiny metal isn't as good.)
Whisk or blender
Eggs
Other ingredients as desired

TOFU SCRAMBLE

This is Terri's tofu scramble recipe. Her family often has it for Sunday breakfast. It is vegan and delicious. [Note from Laura: Because I like a little more salt than Terri, I added a bit more soy sauce when I was heating it all together at the end. Also, I found leftovers are good sprinkled over a salad.]

INGREDIENTS:

l lb. firm tofu
2 Tbs nutritional yeast
½ tsp turmeric
2 tsp low sodium tamari or soy sauce
1/8 tsp cayenne pepper
1/8 tsp black pepper
1 stalk broccoli, chopped very well
½ bell pepper, diced
½ onion, diced
2 slices Fakin’ Bacon (tempeh bacon substitute), chopped small
1 Tbs canola oil (or other mild-flavored oil)

PREPARATION:

Drain the tofu. Cut it into pieces and put it into a small mixing bowl. Add the nutritional yeast, turmeric, tamari/soy sauce, cayenne and pepper. With a fork, mash it all up until there are no big chunks. <SCRIPT>zSB(3,3)</SCRIPT>

You can use it right away, but for the best flavor, cover with plastic wrap and refrigerate overnight.

In a frying pan, heat the canola oil and add the Fakin’ Bacon. Sauté until the pieces are brown and crispy. Add the vegetables and stir-fry until they are tender. Add the tofu mixture and stir-fry until the tofu is heated through. Serves four.

Nutritional Information: Each of 4 servings has 9 grams effective carbohydrate plus 4 grams fiber, 24 grams protein, and 250 calories.

EASY EGGS FLORITINE

This is a really easy recipe, and loaded with Vitamins, antioxidants, fiber, and protein. I love it for lunch, and it would even make a complete dinner. You can serve 1 or 2, depending upon the number of eggs. One person may find this to be too much spinach, but I have no problem with it personally.

You'll need a skillet with a lid for this recipe. Non-stick is best.

INGREDIENTS:

1 10 oz package chopped frozen spinach
3-6 eggs
1 T cheese per egg - can be low fat for South Beach and Zone, or full fat - parmesean is nice
Seasonings to taste (I like salt, pepper, and just a sprinkle of nutmeg)
Cream (optional)

PREPARATION:

1. Thaw spinach - can do it with a little water in the pan if you want.(skillet with lid). Spread spinach over bottom of pan. Add a little water if there isn't any.

2. Season spinach however it strikes your fancy.

3. When spinach is hot, crack eggs on top. Salt and pepper the eggs and put the lid on. In a few minutes, the eggs will be steam-cooked.

4. When they are almost how you like them, sprinkle the cheese on top of the eggs and put the lid back on until the cheese is melted.

5. For a deluxe effect, drizzle cream over all.

Nutrional Information for Easy Eggs Florentine made with 3 eggs, 2 T shredded parmesean, and no cream:

356 calories, 7.3 ECC, 31.5 grams protein, 6.6 grams fiber , 20 grams fat (7.5 gm saturated). Very high in folate, riboflavin, Vitamin A, vitamin B12, magnesium, manganese, phosphorus, and selenium. High in niacin, pantothenic acid, vitamin B6, calcium, copper, Iron, and zinc.

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January 25, 200719 yr

I'm doing a SB diet, too. My own version of high protein, low carbs. I may make it official and join you BGB. Even though I don't like you all that much - you're already far far far too sexy for your own good! :mad: (j/k of course) You already look like an "AFTER" pic! I love your enthusiasm though, so you've won me over!

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January 25, 200719 yr

I am supposed to follow a South Beach like Diet for my pre-op diet (14 days).

Is there a limit to the amount of carbs like Atkins (ex: 20 carbs- induction)? Or do you just eat the good carbs that are listed in phase 1?

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January 25, 200719 yr

Author

I'm doing a SB diet, too. My own version of high Protein, low carbs. I may make it official and join you BGB. Even though I don't like you all that much - you're already far far far too sexy for your own good! (j/k of course) You already look like an "AFTER" pic! I love your enthusiasm though, so you've won me over!

Man, you scared me for a minute!!!:faint:

I haven't done South Beach for a while, do you have any new info, tips, insights, etc???

Thanks!!!:hungry:

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January 25, 200719 yr

Author

I was on essentially the SB diet preOp....and it DID get me down 11 # so the surgeon could get inside without being imperiled by flying debris!!!
I sort of follow 'mostly' the South Beach thing even now....I'll have to review the list some more to tell...

go for it!!!

Hi!! I have followed your posts and love them! You are very knowledgable and insightful!!!

South Beach for me was just the least restrictive and I never felt like I was on a diet. I saw it as just a healthy way of eating. My kids and husbnd loved it too so that was a huge plus. It was the only diet that when I "cheated" a little, even for a few days, I didn't gain the weight back like all the rest!!!

I'd love to have you here!:clap2:

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January 25, 200719 yr

Man, you scared me for a minute!!!:faint:
I haven't done South Beach for a while, do you have any new info, tips, insights, etc???

Thanks!!!:hungry:

I'm sorry, Audree. You know I love you girl! :rolleyes:

I don't have any new info, tips or insights. chicken and cottage cheese with seasonings is my happy place right now.

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January 25, 200719 yr

I want to do South Beach. I need to learn more about it though. Do I need the book or can you guys educate me?

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January 25, 200719 yr

Thanks Audree, once again for posting the SB diet right here for all of us to join in.

It says we can have nuts in Phase 1. I love peanuts in the shell. I bought a 5lb bag at Costco and I can finish that bag really quickly. I have a new bag that I never opened because of the surgery.

Don't we have to limit portions of anything on South Beach? I know with the band, it will help us limit our portions. Because of always being an overeater, I don't even know what the right portion of nuts even is.

Also, what about low fat mayo? I am thinking of bring deviled eggs to the pot luck I will be going to.

I bet you will really be surprised when you finally do weigh. You have to have dropped a good amount of lbs because your calorie intake has been less than 1,000 most of the time!

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