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The Cheesecake Diet

Scrumptious Side Salad

If you’re looking for a delicious way to eat more fiber, it’s hard to beat an old-fashioned slaw. This crunchy, veggie-packed side salad pairs perfectly with all different types of entrées. Plus, it’s prepared with a delicious combination of seasonings and vinegar for a flavorful finish — no additional salad dressing necessary!

Serves 4

Ingredients
1/4 cup sugar substitute
1/4 cup lemon juice
1/4 cup white vinegar
1 teaspoon celery salt
1 teaspoon garlic salt
1 small head cabbage, shredded
3 ribs celery, chopped
1/2 green bell pepper, chopped
1/4 cup chopped fresh chives
1/4 cup sliced radishes

Instructions
In a large bowl, whisk together the sugar substitute, lemon juice, vinegar, celery salt, and garlic salt. Add the cabbage, celery, green pepper, and chives, and toss lightly. Cover and refrigerate overnight. Add the radishes immediately before serving.

Nutritional information:
106 calories
4 g protein
1 g fat (0 g sat.)
25 g carbohydrate
5 g fiber
685 mg sodium
0 g cholesterol

Source: SouthBeachDiet.com

Best Ways to Curb Hunger?

Cathy asks:

What tips do people have on the best ways to curb hunger? Thanks.

Does Acupuncture Work?

I’m not sure I believe in acupuncture, but when I grow out my whiskers my back feels better!

Interval Walking: An Effective Way to Boost Your Metabolism and Burn Calories

You don’t have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

And there’s another benefit: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even while at rest! Below are eight tips to help you get the most out of your interval training session:

1. Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free.

2. Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.

3. Be mindful of maintaining good posture while you’re walking. Hold your abdominal muscles in tight. Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).

4. With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This will help strengthen your buttocks and the backs of your legs as you walk.

5. Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in about 20 minutes.

6. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.

7. Once you’ve mastered interval training and enjoyed the results, you may be tempted to push yourself to do even more. Don’t do so, as your body needs to rest and recover on alternate days of the week.

8. On the days that you’re not doing higher intensity interval training, be sure to do a 15- to 20-minute recreational walk when you have the time.

Source: SouthBeachDiet.com

Can Cold Cuts be a Healthy Choice?

Donna asks,
I’ve read presliced deli lunch meats provide a good source of protein and are good for when I’m on the go. But, I’m wondering if that applies to all cold cuts? Are some cold cuts better than others and which ingredients should I avoid? Thanks.

Mediterranean-Style Chicken That’s Sure To Please

Bring the fragrant and irresistible flavors of the Mediterranean to your table with this satisfying meal. Perfectly seasoned and topped with juicy tomatoes and mozzarella cheese, this dish is sure to please.

Chicken Capri

Description
This dish tastes like it took you all day, but it can be done in 30 minutes. The chicken goes especially well with a crisp garden salad topped with any South Beach Diet–approved dressing.

Makes 4 servings

Ingredients
1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Instructions
In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.

Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.

Preheat the oven to 350° F. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast register 170°F and the juices run clear.

Nutritional Information:
340 calories
15 g fat (5 g sat)
6 g carbohydrate
44 g protein
1 g fiber
470 mg sodium
115 mg cholesterol

Source: SouthBeachDiet.com

Overactive Excuses Gland

What is the Best Way to Motivate Yourself to Lose Weight?

We often get questions concerning the best way to get motivated to lose weight. Our simple answer is that, we think that sometimes people are not using the right goal to get motivated. There is too much focus on numbers!

Here’s what mean: Maybe to lose weight you need more motivation than just a number. You should not be motivated by how much weight you want lose. Which is what most people focus on. However, instead of focusing so closely on number of pounds, try to think of the larger health and fitness goals that you want to reach in tandem with weight loss.

For example, maybe you want to lower your blood cholesterol or increase your energy level during the day, or maybe you would like to get in shape to walk a 5K race for charity. If you need a concrete measure of your progress, make notes about these goals in your journal.

But most of all, stop focusing on the numbers, i.e. the pounds. Get a better, and more longer-range goal to focus on and use that to motivate yourself.

So what do you use to get motivated to lose weight? What are your tips?

Delicious Grilled Chicken Breasts With Grilled Vegetables

With spring in full bloom and the weather growing warmer each day, it’s time to get back to grilling! Cook up this flavorful grilled chicken dish for a meal your whole family will love.

Description

Makes 4 servings

Ingredients
2 boneless, skinless chicken breasts, cut in half (about 1 pound total)
1 large zucchini
1 large yellow squash
2 Portobello mushrooms
2 red bell peppers
1 fennel bulb
2 heads of endive
4 cloves garlic, chopped fine
1/2 cup flat-leaf parsley, chopped fine
1/2 cup fresh basil, shredded
1 tablespoon dried oregano or 2 teaspoons fresh and chopped fine
1/4 cup extra-virgin olive oil
1 head red leaf lettuce, chicory, or escarole
salt and fresh ground black pepper to taste

Instructions
Preheat grill. Cut zucchini and yellow squash in half. Cut each half into wide flat planks about 1/8-inch thick. Remove stems from mushrooms and slice to same thickness as squashes. Remove stem, core, seeds, and ribs from peppers and cut to the same width as squash planks. Cut fennel bulbs into eighths or sixteenths, keeping root-end on to help hold slices together. Cut endive in half lengthwise. Toss vegetables together with about 2 teaspoons of salt, a couple pinches of ground black pepper, oregano, oil, and garlic.

Pound chicken between pieces of plastic wrap to uniform thickness, and season both sides of each breast with salt and pepper. Place chicken on grill and cook a few minutes per side. The meat should release easily from the grill when ready. In a separate area spread vegetables out on grill, working in batches if necessary.

While vegetables cook, rinse and pat dry fresh greens and chop into bite-sized pieces. Mound greens on plates beside chicken and grilled vegetables. Season with salt and pepper. Serve.

Nutritional Information
348 calories
25 g fat (5 g sat.)
54 mg cholesterol
15 g carbohydrate
19 g protein
5 g fiber
48 mg sodium

Source: SouthBeachDiet.com

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