 |
|||||||||||||||
|
|||||||||||||||
|
|||||||||||||||
 |
|||||||||||||||
 |
|||||||||||||||
|
|||||||||||||||
| |
| The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss |
|
by Arthur Agatston, M.D. For years, cardiologist Arthur Agatston, M.D., urged his patients to lose weight for the sake of their hearts, but every diet was too hard to follow or its restrictions were too harsh. Some were downright dangerous. Nobody seemed to be able to stick with low-fat regiments for any length of time. And a diet is useless if you can't stick with it. So Dr. Agatston developed his own. The South Beach Diet isn't complicated and doesn't require that you go hungry. You'll enjoy normal size helpings of meat, poultry, and fish. You'll also eat eggs, cheese, nuts, and vegetables. Snacks are required. You'll learn to avoid the bad carbs, like white flour, white sugar, and baked potatoes. Best of all, as you lose weight, you'll lose that stubborn belly fat first! Dr. Agatston's diet has produced consistently dramatic results (8 to 13 pounds lost in the first 2 weeks!) and has become a media sensation in South Florida. Now you, too, can join the ranks of the fit and fabulous with The South Beach Diet. South Beach Diet Recipes Yes, you can lose weight by eating these delicious dishes with the South Beach Diet Phase 1: Roasted Veggies & Ricotta Crème Phase 2: Couscous Chicken & Meat Loaf Phase 3: Roast Beef Wrap & Apricots Oven-Roasted Vegetables 
1 med zucchini, cut into bite-size pieces 1 med summer squash, cut into bite-size pieces 1 med red bell pepper, cut into bite-size pieces 1 med yellow bell pepper, cut into bite-size pieces 1 lb fresh asparagus, cut into bite-size pieces 1 red onion, chopped 3 Tbsp extra virgin olive oil 1 tsp salt ½ tsp black pepper 1. Preheat the oven to 450°F. Place the zucchini, squash, bell peppers, asparagus, and onion in a large roasting pan, and toss with the oil, salt, and black pepper. Spread in a single layer. 2. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender. Makes 4 servings Per Serving: 170 cal, 5 g pro, 15 g carb, 11 g fat, 2 g sat. fat, 0 mg chol, 5 g fiber, 586 mg sodium *** Lemon Peel Ricotta Crème 
½ c part-skim ricotta cheese ¼ tsp grated lemon peel ¼ tsp vanilla extract 1 pkg sugar substitute Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled. Makes 1 serving Per Serving: 178 cal, 14 g pro, 7 g carb, 10 g fat, 6 g sat. fat, 38 mg chol, 0 g fiber, 155 mg sodium *** Phase 2: Couscous Chicken & Meat Loaf Lemon Couscous Chicken 
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 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. Makes 4 servings Per Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodium *** Meat Loaf 
1 can (6 oz) no-salt-added tomato paste ½ c dry red wine ½ c water 1 clove garlic, minced ½ tsp dried basil leaves ¼ tsp dried oregano ¼ tsp salt 1 lb ground turkey breast 1 c oatmeal ¼ c liquid egg substitute ½ c shredded zucchini 1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside. 2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Discard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side. Makes 8 servings Per Serving: 188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg sodium *** Phase 3: Roast Beef Wrap & Apricots 
Roast Beef Wrap 1¼ c reduced-fat cream cheese 4 flour tortillas (9"-10") ½ red onion, sliced 4 spinach leaves 8 oz roast beef, sliced For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Roll, and fold. Makes 4 servings Per Serving: 300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat. fat, 21 mg chol, 3 g fiber, 659 mg sodium *** Chocolate Dipped Apricots 
2 oz bittersweet chocolate 24 dried apricots 1 Tbsp chopped pistachios Microwave the chocolate on high for 2 minutes, stirring halfway through until completely melted. Dip the apricots halfway into the chocolate. Let the excess drip off. Place the apricots onto wax paper. Sprinkle the pistachios over the chocolate-covered portions, and place them in the refrigerator until the chocolate is set. Makes 8 servings Per Serving: 99 cal, 1 g pro, 17 g carb, 3 g fat, 2 g sat. fat, 0 mg chol, 2 g fiber, 1 mg sodium Copyright © 2003 Arthur Agaston, M.D.  Recommended ReadingThe verdict is in: those simple carbs we've been living on are killing us. For good health, we've got to get our blood sugar under control and stop the incessant cravings. Or so says Dr. Arthur Agatston, author of The South Beach Diet. The first half of the book details the science behind the diet. Most of the explanations revolve around why things you thought were healthy—-orange juice, wheat toast, carrots—-are actually evil. To avoid blood sugar surges, Agatston created a modified carbohydrate plan, recommending plenty of high-fiber foods, lean proteins, and healthy fats, while cutting bread, rice, pastas, and fruits. Major differences from other diets include a lack of concern over portion size and a serious indifference to exercise. Feeling full while on a diet is a beautiful thing, but it seems odd that a cardiologist buries his exercise recommendations in a solitary sentence. The last half of the book covers his three-stage plan; daily diets are mixed with recipes, some of which are from South Beach restaurant chefs. The most restrictive period lasts just two weeks, enough time to stabilize your urges and lose a few pounds; stage two adds fruits and a handful of other carbs, while stage three is meant to last the remainder of your life, with occasional lapses for white bread or birthday cake. While the diet is sound, the book could be better organized. The first half mixes scientific study with anecdote in a seemingly random way, while the mix of meal plans and recipes can be confusing. Still, the recipes are varied and tasty, and you'll never feel deprived, unless you currently happen to live by bread alone. --Jill Lightner (courtesy: Amazon) |
|
About the Author: Arthur Agatston, M.D.,is a cardiologist who has served on committees of the American Society of Echocardiology, the American College of Cardiology, and the Society of Artherosclerosis Imaging, where he is a member of the founding board of directors. He lives in Miami Beach with his wife, Sari, and their two children. |
|
|||||
|
|||||
Happy Halloween
