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May 28, 2008
As you may already know if you’re following any diet, most nutritionists and physicians frequently stress the importance of getting enough omega-3 fatty acids in your diet. That’s because omega-3s offer important health benefits.
Omega-3s are essential fatty acids that must be obtained through diet or supplements. The human body does not possess the ability to make them. There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are extremely effective at reducing inflammation and preventing the formation of blood clots, thus reducing the risk of stroke and heart disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to lower the “bad” LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack.
The best and most natural way to increase your intake of omega-3s is to eat more fish (at least two servings per week) and leafy greens, and to add ground flaxseed and canola oil to your diet. Some doctors suggest, that all adults should take a fish-oil supplement daily. He recommends one to two grams of EPA plus DHA per day. People with high triglycerides may need more — at least four grams daily.
Be advised that people with certain medical conditions, such as those taking anticoagulants, those with bleeding disorders, or those with uncontrolled hypertension, should consult with their physician before taking fish-oil supplements. Also note that certain fish, including swordfish, king mackerel, and tilefish, contain high levels of mercury. Women who are pregnant or may become pregnant, nursing mothers, and children should avoid fish high in mercury.
Source: SouthBeachDiet.com
Mediterranean Tabbouleh Salad
May 28, 2008
Add some Mediterranean flavor to the mix with this fresh and flavorful salad. Mint and parsley give a unique and scrumptious edge to this soon-to-be favorite.
PREP: 30 minutes STAND: 30 minutes CHILL: 4 to 24 hours MAKES: 6 servings
1 1/2 cups water
1/2 cup bulgur
2 medium tomatoes, chopped
1 cup finely chopped, seeded cucumber
1 cup finely chopped flat-leaf parsley
1/3 cup thinly sliced green onions
1/4 cup chopped fresh mint or 1 tablespoon dried mint, crushed
1/3 to 1/2 cup lemon juice
1/4 cup extra-virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
12 large romaine leaves
18 ounces grilled or broiled skinless, boneless chicken breast halves,* sliced
1. In a large bowl combine the water and bulgur. Let stand for 30 minutes. Drain bulgur through a fine sieve, using a large spoon to push out excess water. Return bulgur to bowl. Stir in tomatoes, cucumber, parsley, green onions, and mint.
2. For dressing, in a screw-top jar combine lemon juice, oil, kosher salt, and pepper. Cover and shake well. Pour dressing over the bulgur mixture. Toss lightly to coat. Cover and chill for 4 to 24 hours, stirring occasionally. Bring to room temperature before serving.
3. For each serving, place 2 romaine leaves on a serving plate. Top each with 2/3 cup of the bulgur mixture and 3 ounces of the cooked chicken.
Nutrition Facts per serving: 298 cal., 13 g total fat (2 g sat. fat), 72 mg chol., 324 mg sodium, 17 g carbo., 5 g fiber, 30 g pro.
*Note: To grill chicken breast halves, lightly sprinkle chicken with kosher salt and freshly ground black pepper. For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 10 to 12 minutes or until chicken is no longer pink (170°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.)
To broil chicken breast halves, lightly sprinkle chicken with kosher salt and freshly ground black pepper. Place chicken on the unheated rack of a broiler pan. Broil chicken 4 to 5 inches from the heat for 12 to 15 minutes or until chicken is no longer pink (170°F), turning once halfway through broiling.
Source: SonomaDiet.com
Do I Need to Exercise to Lose Weight?
May 21, 2008
Hi Glenny’s,
I am trying to lose weight, and I understand how important exercise is. However, I’m really very busy with work, and it is extremely difficult to find time to exercise. If I don’t exercise, is my diet doomed? What should I do? Thanks.
Edna
Chocolate Going to Your Hips?
May 21, 2008
“There was a time when I had to actually eat the chocolate before it wait straight to my hips!”
Stop Scale Obsession
May 21, 2008
Do you weigh yourself every day? Do you worry about even the slightest change in your weight? If you answered yes to either of these questions, you may be obsessing over the scale — and if you’re trying to maintain healthy habits, this behavior can actually be counterproductive.
The truth is, your weight may change from day to day for many reasons. Fluid retention, hormonal fluctuations, constipation, and even the food you eat right before stepping on the scale can cause daily ups and downs. These variations can be misleading and worrisome if you don’t understand them. For an accurate measurement of your weight, weigh yourself only once each week and on the same scale every time (different scales may give different readings). An even better method of measuring your success is to let your belt be your guide. If your clothes fit better and you feel better, then you’re getting healthier — even if the bathroom scale doesn’t show big changes.
Ultimately, it’s up to you to stop scale obsession. Weight loss takes time, so patience is required. Dr. Agatston, preventive cardiologist and author of The South Beach Diet says, “It’s a marathon, not a sprint.” Remember, if you’re practicing weight-healthy habits, you will enjoy better health, and the extra pounds will come off in the process — whether you step on the scale every day or never again.
Source: http://www.southbeachdiet.com
Turkey Swedish Meatballs
May 20, 2008
What’s for dinner? How about this fun, family-inspired meal? It’s sure to please diners of all ages!
Makes 4 servings
Description
These spiced meatballs are breadless. Though you’ll find them to be moister than traditional meatballs when forming, they cook up just the same way and are just as delicious. Still, as the old advice goes, be careful not to overmix. Serve with a salad or in later Phases over whole-wheat pasta.
Prep time: 10 minutes
Start to finish: 15 minutes
Ingredients
3/4 teaspoon salt
1/2 teaspoon ground allspice
1/4 teaspoon freshly ground black pepper
1 pound ground turkey breast
1 tablespoon extra-virgin olive oil
3/4 cup lower-sodium chicken broth
3 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh parsley
Instructions
Mix together salt, allspice, and pepper in a medium mixing bowl. Add turkey and gently mix with hands to combine; shape into 24 (1-inch) balls.
Heat oil in a large nonstick skillet over medium-high heat. Add meatballs and cook until browned, about 3 minutes; lower heat to medium and cook 3 more minutes, gently shaking pan. Using a slotted spoon, transfer meatballs to a plate.
Add broth to the same skillet, increase heat to medium-high, and simmer until liquid is reduced by half, about 5 minutes.
Whisk in sour cream and cook 1 minute more. Add meatballs. Sprinkle with parsley and serve hot.
Nutritional Information:
180 calories
7 total fat (1.5 g sat)
1 g carbohydrate
29 g protein
0 g fiber
230 mg sodium
Recipe from The South Beach Diet® Quick & Easy Cookbook. For information on the book, visit www.southbeachdiet.com.
Four Types of Lettuce to Add Oomph to Your Salad
May 14, 2008
Lettuce is lettuce, right? Not so fast! Some lettuces (such as iceberg) are nearly devoid of nutrients, while others are worthy to be included in your salad. Very low in calories because of their high water and fiber content, these unusual heads of lettuce are sure to turn your head and add oomph to your usual salads.
Mâche: Also known as lamb lettuce, mâche tastes nutty and sweet. It is high in beta-carotene and is usually sold in small bunches with the roots still attached. Prized for its velvety, mild taste, mâche is often more expensive than other greens, so augment a salad with it rather than eating it alone. Or try it in our Beet and Mâche Salad.
Mustard greens: The deep green of these peppery-tasting leaves is evidence of the nutrition that abounds inside. A one-cup serving of mustard greens provides high levels of vitamins A, C, and E, which combine to provide serious protection against free radicals — which can damage cells and molecules and contribute to disease. A single serving also provides a dose of vitamin B6 and folic acid, both of which contribute to a healthy heart. Fresh mustard greens are a great addition to a lettuce medley in a crisp salad.
Arugula: The bitter taste of this leafy veggie might make some people wince if they were to eat it by itself. But in the right setting, arugula can add a pungent, delicious spiciness to a salad. One cup of arugula contains only 5 calories and is packed with phytonutrients that can reduce the risk of certain types cancer, including breast, colon, and stomach. Try pairing arugula’s spiciness with the sweet taste of pears and walnuts — you’d swear they were meant to go together!
Frisée: A member of the chicory family, this frizzy-leafed plant lends a bit of bitter taste and a decorative touch to an otherwise ordinary salad. Rich in potassium and calcium, frisée tastes great with a splash of olive oil and lemon juice and a pinch of salt.
Source: SonomaDiet.com
Can Drinking Diet Soda Increase Your Weight?
May 14, 2008
Hi Glenny’s,
I use diet soda to cut down on daily calorie intake. Is this a good or bad idea? I’ve actually heard that diet soda can increase weight gain. What’s the deal?
Thanks.
Diana
College Weight Gain
May 14, 2008
“If the brain is mostly made of fat, then gaining weight in college helps you get smarter!”
Healthy Breakfast Recipe
May 14, 2008
Eating a healthy breakfast each morning is an important part of any diet since it keeps blood sugar balanced and sets the tone for the rest of the day. This flavorful breakfast option, which features eggs for protein and vitamin E plus a blend of spices for a little kick, is from Dr. Agatston’s new book, The South Beach Diet Supercharged.
Spanish Artichoke “Tortilla”
Makes 4 servings
Description
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They’re a café staple and often served as tapas. In this variation, we’ve replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.
Prep time: 10 minutes
Cook time: 50 minutes
Ingredients
1 tablespoon extra-virgin olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
1/4 teaspoon salt
1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered
1/2 teaspoon paprika
1/8 teaspoon cayenne
3 large eggs plus 3/4 cup fat-free egg substitute, lightly beaten
Instructions
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, about 15 minutes longer.
Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.
Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.
Nutritional information
163 calories
8 g fat (2 g saturated fat)
12 g carbohydrate
11 g protein
5 g fiber
336 mg sodium
Source: SouthBeachDiet.com
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