Provided by South Beach Diet

Get the 411 on whole grains

Surprised that you can eat foods like whole-wheat and whole-grain bread and pasta on the South Beach Diet? Because they provide necessary fuel for the body, as well as important nutrients like fiber, grains are an essential part of Phase 2 and beyond on this healthy eating plan. But not all grains are created equal. High-fiber whole grains (as opposed to essentially fiberless refined grains) are considered “good carbs” because they help to slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help lower total cholesterol, LDL (“bad”) cholesterol, and high triglyceride and insulin levels. Here’s more on this important food group:

Why Whole Grains?

Whole grains are more nutritious than refined grains because the bran, germ, and endosperm are left intact during processing. Each part of the whole grain has different health properties, including fiber, minerals, and antioxidants. On the other hand, refined grains, like white rice, white bread, white pasta, and certain snack foods, are highly processed, which means that the nutritious bran and germ have been removed. While processing can increase a product’s shelf life, it also strips away fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result: Swings in blood-sugar levels, cravings for more refined carbs, and renewed hunger.

How to Reintroduce Whole Grains on Phase 2

Once your cravings are under control on Phase 1 and you’re ready to transition to Phase 2, you can begin to slowly reintroduce whole grains. Start with 1 serving daily and gradually build up to 3 servings per day. During the first week of Phase 2, it’s best to add 1 serving to your morning meal, which will help stabilize your blood sugar early in the day. Try eating a high-fiber cereal with milk or yogurt, for example. If your cravings return, experiment with different whole grains (paying attention to the recommended serving size) until you find those that keep your cravings under control.

If you’re following the South Beach Diet Gluten Solution Program, on Phase 2 you’ll gradually reintroduce nutritious gluten-free grains, such as quinoa, buckwheat, and brown rice over the first 14 days. You’ll work up to a daily maximum of three servings of gluten-free whole grains. After four weeks of being gluten-free, you’ll be able to gradually reintroduce gluten-containing starches, like whole-wheat pasta, barley, and whole-grain bread, to determine whether or not you are gluten-sensitive. Monitor yourself carefully to see if any symptoms or cravings reappear.

Choosing the Best

There are many excellent whole-grain choices, so how do you choose the healthiest? For starters, when buying whole-grain pastas, breads, and other products, be sure to check that the label says “100% whole wheat,” “100% whole oats,” or “100% whole rye.” If the label uses words like “whole wheat,” “multigrain,” “3-grain,” “10-grain,” or “100% wheat,” there’s no guarantee that the product is truly whole grain. Avoid breads containing “enriched wheat,” “enriched white flour,” “flour,” or “unbleached flour” because they’re most likely made with refined flour. Also make sure that the product contains at least 3 grams of fiber and no more than 3 grams of sugar per serving, and no trans fats. Check labels for serving sizes.

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Are you following the South Beach Diet lifestyle?

Provided by South Beach Diet As you’re following the South Beach Diet lifestyle, you may notice that lean protein is an essential part of your Meal Plan — and there’s a good reason why: Lean protein not only curbs hunger, it also allows you to maintain muscle mass and keep your metabolism revved while losing weight. Eating lean protein throughout the day also helps keep blood sugar levels steady, which helps keep cravings in check.

When considering protein choices, your best options are skinless turkey, chicken, or duck breast; pork loin and pork tenderloin; fish and shellfish; and vegetarian meat alternatives that contain fewer than 6 grams of fat per 2- to 3-ounce serving. Also recommended are lean cuts of beef such as flank steak, eye of round, top round, bottom round, ground beef (sirloin, lean, and extra-lean), tenderloin (filet mignon), and T-bone. You may also enjoy game meats such as buffalo, elk, ostrich, and venison, but you should avoid higher-fat brisket, liver, rib steaks, prime rib, dark-meat poultry (legs and wings), and goose.

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Make the decision to start a healthy eating plan.

One of the first things you should do is create a grocery shopping list .As you already know, the South Beach Diet is broken down into three Phases. Phase 1, the shortest, lasts just two weeks and is designed to jump-start your weight loss and eliminate cravings for sugar and refined starches. The purpose of Phase 1 is to stabilize blood-sugar levels (this minimizes cravings), making it ideal for people who are prediabetic or diabetic, as well as for those who need to lose more than 10 pounds. Phase 1 is also the most restrictive Phase — but don’t worry, you won’t go hungry.

3 balance meals a day

You’ll be eating three balanced meals every day along with a midmorning and midafternoon snack and a dessert after dinner. Before you embark on Phase 1, you’ll need to stock your kitchen with a variety of healthy foods, including lean protein, high-fiber veggies and legumes, reduced-fat cheeses, eggs, soy foods, low-fat or fat-free dairy, and healthy, unsaturated fats, such as those found in extra-virgin olive oil, canola oil, avocados, nuts, and seeds.

Phase 1–friendly foods to always have on hand during this phase and beyond:

1. Frozen vegetables are convenient and cost-friendly when fresh local produce isn’t in season. Frozen vegetables are also typically cheaper than fresh and keep for a longer period of time. Choose varieties without high-fat sauces or added sugars.
2. Canned vegetables, including beans and other legumes, should not be overlooked. They cost less than fresh or frozen vegetables and are often just as nutritious as their fresh and frozen counterparts. Beans, lentils, garbanzos, and other legumes, as well as asparagus, collard greens, and hearts of palm are some examples of canned vegetables you’ll want to have on hand. Look for reduced-sodium or no-salt-added canned products. You can also cut down on the sodium content by draining the liquid from the can and rinsing the vegetables under cold running water. As with frozen vegetables, avoid products with fatty sauces or added sugars or syrup.
3. Eggs are a good source of protein, vitamin B12, riboflavin, and selenium. They’re so versatile that you can enjoy them at any meal, whether it’s in a breakfast frittata or omelet, an egg-topped salad or sandwich for lunch, or as part of a dinner casserole. A hard-boiled egg also makes a great snack.
4. Fat-free or part-skim ricotta cheese is packed with calcium and can add a creamy texture to many dishes. For a quick after-dinner treat: Simply mix a half-cup of fat-free or part-skim ricotta cheese with some vanilla extract (or another extract of your choice) and a little sugar substitute to taste, and top with a sprinkling of chopped nuts — delicious!
5. Plain nonfat or low-fat yogurt is a good dairy choice because it’s rich in calcium and other minerals and also provides protein and B vitamins. Yogurt is great for an on-the-go breakfast or as a snack before or after a workout. Try nonfat plain (0%) Greek yogurt for a creamier texture and considerably more protein.
6. Lean uncured, reduced-sodium deli meats are ideal for making roll-ups for a healthy snack. Just take a tablespoon of your favorite nut butter and spread it over 1 or 2 slices of lean turkey, chicken, ham, or roast beef. Place on a lettuce leaf and roll up for a delicious midmorning or midafternoon snack.
7. No-sugar-added frozen fudge pops or sugar-free frozen pops will satisfy your sweet tooth on any Phase but are particularly welcome on Phase 1. Sugar-free hard candies can also be enjoyed. Be sure to count the pops and the candies toward your daily allotment of 75-100 calories of Sweet Treats.
8. Tomato juice and vegetable juice blends are rich in vitamin C, potassium, and lycopene, a powerful carotenoid that has been shown to help prevent certain forms of cancer and also help protect against heart disease. Tomato juice and vegetable juice blends are healthier alternatives to fruit juice because they don’t have as much natural sugar and they’re made with 100% vegetables. Be sure to choose the low-sodium brands.
9. Extra-virgin olive oil is one of the healthiest oils because it contains heart-protective omega-3 fatty acids. It can be used for quick sautéing or stir-frying or to create flavorful salad dressings.
10. Nuts are high in plant protein and fiber and they’re great to have on hand for a healthy snack. They also add crunch to salads and grain dishes, and make a nice topping for a ricotta dessert. Because nuts are calorie-dense, however, they may cause your weight loss to stall if you eat too many, so stick to no more than a 1/4-cup serving daily.
11. Salad greens can be tossed with a South Beach Diet–friendly salad dressing for lunch or dinner. Darker varieties like Romaine, arugula, kale, and red leaf offer more nutritional benefits than iceberg.
12. Part-skim cheese sticks make a healthy midmorning or midafternoon snack. Be sure to choose varieties that contain 6 grams of fat or less per ounce.

Provided by South Beach Diet

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Committing to a weight loss regimen doesn’t mean deprivation….and shouldn’t be about starvation.

It’s a process and along the way we need to make sure we are not beating ourselves up for the occasional diversions that lead us astray. Sometimes a diversion happens so take a break and recheck yourself. Below are a few things to keep in mind when trying to reach your weight loss goal:

• Convey the message to yourself that it’s a process and there’s no good/bad or right/wrong.
• Your body will go through fluctuations- some weeks we lose weight, some we don’t. This is a normal part of physiology. Remember not to focus on the numbers but how we look and feel.
• If you get frustrated or overwhelmed, take a break from the scale. It is great to have goals and stay on track but sometimes cutting yourself a break relaxes you and helps to refocus yourself.
• Go with the 90/10 rule. If 90%of the time you are eating “clean” then you can allow some indulgences 10% of the time.Take a yoga class to reconnect with your mind and body.
• Take a detox bath before hitting the bed. Add a cup of Epsom salt and some lavender aromatherapy oils and enjoy a cup of warm water with a lemon slice.

You will find by taking these few easy steps both mentally and physically, you will find it easier to get back on track and feel better about yourself and the goals you are trying to reach.

Best In health,

Meryl Brandwein

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Need a little help choosing natural weight loss products?

When I work with a client on a wellness plan I always go over the importance of incorporating a quality supplement program that will support superb health and wellness. The same goes for a new weight loss client. Sometimes my weight loss clients ask for a little extra help though in either kick starting their diet and/or helping them when they can’t lose that last 10 pounds. There are a lot of products out there so I like to let each person know what the difference is in products and their ingredients.

Weight Loss Products Derived From Natural Plants:

Raspberry Ketones:

Raspberry ketones are used orally for weight loss, obesity and increasing lean body mass. Raspberry ketones have been studied in only small uncontrolled clinical trials it does seem to have an effect on weight and body fat mass in healthy adults. Raspberry ketone is structurally similar to the stimulant synephrine, and therefore could potentially have stimulant like side effects. It’s best to always advise a qualified nutrition professional before considering taking this as a supplement.

Garcinia Cabogia:

Garcinia has been touted as the new “it” weight loss product. It has been featured on the Dr. Oz show as an effective weight loss agent. The research however is less convincing when it comes to actual results. There is contradictory evidence about the effects of garcinia on weight loss. Some clinical research indicated that taking garcina fruit rind extract orally does not help to significantly decrease weight, satiety, fat oxidation or energy expenditure in obese people. However other studies indicate the opposite. The active ingredient in garcina is known as HCA (hydroxyl citric acid) HCA has been theorized to neutralize the body from storing excess fat and also has a fat “burning” component as well. Clearly more research is needed to fully understand the benefits of Garcinia. Some animal research also indicated that HCA may suppress appetite.

Green Tea:

Orally green tea is used for many issues, one including weight loss. Clinically however there is conflicting evidence about its effectiveness as a weight loss agent. Green tea is a powerful antioxidant and may play a beneficial role in reducing the risk of some cancers such as bladder, esophageal and pancreatic cancers. As for weight loss there is little evidence to suggest that green tea alone will offer any benefit when it comes to weight loss.

So how do you choose which one is right for you? I work directly with my clients from the beginning on which products and ingredients they tend to be sensitive to and go from there. I encourage at least sticking to any product for at least two weeks in order to see proper results.

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Is supplementing your diet a crucial part of a good nutrition program?

I am often asked about the value of multivitamins and supplements from my clients? Which ones should I take if any? What is good for me to support total heath? What protein support powder should I use in my smoothies?

I like to have this important conversation with each of my clients since one of the most crucial things you can do is make sure that you are obtaining the needed amount of vitamins, minerals and nutrients on a daily basis to support superb health. Most people don’t make a conscious effort to obtain their daily intake of necessary vitamins and minerals, which is one of many reasons it is necessary to supplement whole foods. A large body of research indicates that most people derive valuable health benefits from supplementing their diet with whole food vitamins, minerals, other important nutrients.

Reasons why you should take supplements:

• The rise of industrial agriculture. The impact of modern farming techniques has lowered the nutritional value of many common foods and stripped the majority of valuable micro-nutrients from our daily diet.
• Non-Stop busy lifestyles. Even the most conscientious among us finds mindful, healthful eating at every meal can be challenging. Vitamins in the form of whole foods, minerals and other supplements can help to fill the gaps caused by those less-than-optimal meals.
• Environmental Toxins. Toxicity levels surround us in our daily lives and are extremely high, slowly breaking down our immune and hormonal systems causing many additional problems. Our bodies today, need some help in bringing back their ability to recover themselves. Antioxidants and probiotics help to detoxify our body and support it to strength and repair itself.
• Aging. As we grow older, poor digestion due to insufficient stomach acid or low populations of beneficial micro-organisms in our digestive tracts, results in poor assimilation of nutrients from our diet.
• Dieting. Frequent dieting and to restrict caloric intake to lose weight also means restricting nutrient intake.

Like most professionals, I am very particular about how supplements are regulated and what quality ingredients are used. For example, drug store brands may seem complete, but when you take a closer look at the labels, they are far from that. In addition, many of those brands contain additives and fillers that are not good for your health. I always encourage my clients to read all the ingredients carefully and pay attention to not just the active, but also the inactive ingredients. You will be shocked to find that many of the popular drug store brands can actually contain many artificial colorings, trans-fats and even aluminum. Lastly, many clients have inquired about the recent media frenzy about potential negative effects of vitamins and one of the reason for some of these reports are just this, bad ingredients that are harmful to your health in poor quality vitamins.

So, yes, supplementation is an important part of any solid nutrition program but make sure you are working with a nutritionist or other professional that is well educated and informed to ensure that you are getting what you need.

By: Meryl Brandwein

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How Important is Snacking When Trying to Lose Pounds?

There is a lot of controversy and opinions about noshing or snacking especially when one is trying to lose a few pounds. You may have a trainer or nutritional consultant who told you to snack every 2-3 hours. Based on my 20 plus years of working with fat loss, especially weight loss resistant clients, I prefer to base snacking on individual need.

For example if you have a medical issue such as hypoglycemia, snacking on the right balance of foods is crucial. If you are low on energy or completely starved it’s okay to do as well, however choosing a whole food based snack is your best option.

Choosing Whole Food Base Snacks:

• Snacking can rack up the calories. Even if it is the healthiest of snacks, the calories can add up.
• Snacking does raise insulin levels. The more often you eat the more your body will store fat because when you eat your raise insulin. Give your gut a break. It is important to give your digestive system a rest. The harder it works the more you are at risk for gut inflammation and an immune reaction. I deal with clients who have a lot of food sensitivities and by just giving your system can improve gut health.
• Evaluate before you snack. Ask yourself first why you need this snack. Is it stress, boredom or genuine hunger?
• Timing is key. If you are going to snack do it in the earlier part of the day. Late night snacking will make you store more calories.

When You Snack, Snack Smartly

If you find you need a snack I recommend fat burning pick me ups that will not raise insulin levels and will provide sustained energy.

Healthy Snacks Suggestions:

• Raw greens* shake with water or unsweetened almond milk
• Kale Chips with hummus
• Apple slices with almond butter
• Handful of raw nuts and seeds
• Protein shake with berries, kale or unsweetened coconut or almond milk
• 2 slices of natural turkey with half avocado
• Celery with cashew butter

By: Meryl Brandwein

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Lifelong Healthy Nutrition Habits

Incorporating strategies to ensure lifelong healthy nutrition habits is an essential for the long-term success for permanent weight loss, health and well being.

Whenever I begin working with a new client, we always start by developing a roadmap to change unhealthy habits and into healthy life long choices. There are tried and true general strategies that work as well as personalized strategies as well. There are always individual stressors that each person struggles with that are unique. Below are a few tips that everyone can use in order to help achieve success before starting any weight loss plan.

Organize snacks in the morning:

Many diets downfalls start with bad snacking throughout the day. A little here and a little there and then the bad habits start to creep in again. In order to avoid this pitfall, I suggest organizing all snacks in the morning when you are not hungry and can be selective and deliberate in their snack choices. I often times will help select those “rewards” with my clients based on what exactly it is that they crave because if we manage the amount and frequency of the things we crave, we tend to not binge on them.

Comfort food makeovers:

Many clients have “comfort foods” but comfort foods are typically high in calories and fat. I help my clients create new-healthy comfort foods that they would like to enjoy on occasion.

Arm yourself with a smoothie:

I find that making a smoothie will satisfy my cravings and keep my appetite in check. In addition, if I add a protein powder to the mix it sustains me for hours and keeps sweet cravings at bay. There are many different types of protein powders and we can find one that satisfies every person.

Manage stress: Stress can sabotage and derail any weight loss plan. I always watch my client’s levels of calcium, magnesium, chromium, selenium, zinc and B Vitamins. Stress washes key vitamins and minerals away, which creates imbalance. Once your antioxidant status improves many food cravings vanish. It is no coincidence that stress goes hand in hand with weight gain and and blood sugar imbalances- two major conditions present in our culture, which depend on proper mineral status.

Plan your grocery list and menus ahead of time: This saves time and I find that it helps to plan properly for meals.

Finally, Tune in and Let Go: The next time you eat, allow yourself to disconnect and eat mindfully, whether enjoying your food alone or with others in a social setting. Start each meal by taking 3 deep breaths. When you eat, do so with willing attention toward your food. Savor the flavor and be present in the moment. You will thank yourself from a nutritional as well as peace of mind basis.

By: Meryl Brandwein

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Question for you…whose fault is it that you’re out of shape?

If you go by what you see in the media then you probably believe that it’s anyone’s fault but yours. The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your fast food diet, or your busy schedule instead of where it belongs – which is squarely on your shoulders.

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Accepting the blame for your current body is not a bad thing – it’s actually quite empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.

Lucky for you, it’s your fault. So you have the power to do something about it.

The Secret Behind ‘Before and After’ Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.

Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:

Step One: Get Disturbed

You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – “Suzy lost 25 lbs,” “Mike lost 8 inches from his waist,” “Jenny went from a size 18 to a size 6.”

Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do right now.

Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.

I’ve helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table – you need to make up your mind about what you’ll accept of yourself.

What will you accept?

Call me 954.292.4105 or email me adriana@adrianamartin.com

By: Adriana Martin

The post You Only Have Yourself to Blame appeared first on Mission Makeover.

Turn exercise time into fun family fitness time!

By jazzing up family time with fun physical activity, you’ll be increasing the fitness level of your family and building strong family bonds ~ all at the same time! Fit Families are happy, healthy and strong families. You can start today with my ideas for Family Fitness.

In our technology happy world, we’re seeing it more and more: obesity among children and adults alike. Diabetes is on the rise and even our children are being diagnosed with high cholesterol. As moms, we face the challenges of a difficult balancing act between family, career, our own health and the health and wellbeing of our families. Creating fit families takes an eye for fun and a dash of flexibility. Our fitness routine might be a bit boring for a ten year old so we have to be a little creative and add fun stuff to the mix in order to build our fit families.

Check out these ideas for fun family fitness. Send me your ideas, too! We may post it on our website for other moms building fit families!

Family Olympics

Add some family competition to really spice things up during your family playtime. Pull out the Hoola Hoop®, jump rope, or potato sacks and let the games begin! Any kind of movement is great for building a fit family. Get them running, jumping, swimming … even laughing! Laughter is a great fat burner! You’ll have your family fit while making wonderful memories going for the gold!

Biking

A good bike is worth every penny. Not only is it a great full body workout, it’s terrific for fine-tuning your child’s motor skills. The cost of a bike ranges from $70 way up into the hundreds of dollars. But you don’t have to spend a lot to get a good bike for family outings and if you take care of it, it’ll last several years. Make sure you and the kids have helmets (which cost in the neighborhood of $15) and find a suitable park or trail. For your more experienced child biker, let them call the shots by taking the lead.

Swimming

Family fitness is easy to achieve when water is involved! We all love water play from Marco Polo to water volleyball. And the fitness possibilities are endless. Have a walking in water race. It’s a terrific calorie burner and bun firmer. Go on a treasure hunt by tossing a quarter in the pool and then racing to find it. Just treading water burns fat and calories and is great fun when the family is doing it together.

Frisbee® Fun

There are tons of games to play with a disc. Even the dog can join in at the park! Frisbee Golf is a great way to add movement as well as competition to the fun. Just pick a tree, post or other object, decide your par and work your way all over the park or yard.

Indoor Fun Away from Home

Go roller skating at your local rink or swimming at an indoor pool. Rock climbing walls, batting cages or even walks through the mall can be very enjoyable as you find creative ways to work on your families fitness.

Indoor Fun at Home

Some days you just can’t leave the house but that doesn’t mean you can’t continue to pursue family fitness inside. Little kids love to dance! There are several workout videos that incorporate dance moves into the workout making it fun and effective. Wii ® has a wonderful exercise program along with some cool games that will get the whole family moving and involved. But you don’t have to spend a penny to enjoy indoor fitness fun. Blow up a balloon and try to keep it off the ground or just turn on the radio and boogie till you sweat!

Family fitness can be a whole boatload of fun for your entire family if you choose your activities with everyone’s interests in mind. Mix things up with a game of basketball, badminton, tennis or touch football or make up your own games. Your children will build memories of the fun times they had with you as well as enjoy the health benefits that come with fit living.

By: Adriana Martin

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