Posted in self-improvement

South Beach Hints and Recommendations

Continuing with the South Beach Diet hints:

  1. Use lettuce wraps instead of buns; if you must eat bread,
    1. eat one piece either breakfast or dinner but not both
    2. eat whole grain or multi-grain
  2. If you must have toast, use butter, not jelly or jam
  3. If you must have a burger, have it
    1. without bread (best option)
    2. with whole wheat pita (next best option)
    3. with sourdough bread (next best option)
    4. if all else fails, remove the top bun
  4. If you must have a pizza, have a thin crust and drink water, not beer
  5. If you must have chocolate, eat only one piece of dark chocolate
  6. If you must have cereal, have Kellogg’s All Bran with fiber
  7. If you must have oatmeal, have real oatmeal, not instant oatmeal
  8. If you must have fruit juice, have just a splash in sparkling water
  9. Eat only brown rice; salads with olive oil dressings; chicken, fish, turkey; low fat cheese (think string cheese) and low fat yogurt; eggs, nuts (almonds, cashews, pistachios), and lots of vegetables
  10. Say no to ketchup and yes to mustard; a small amount of low fat mayonnaise is okay too
  11. Better than – eat
    1. A piece of bread with olive oil is better than a piece of bread alone
    2. A piece of bread with low fat cheese is better than a piece of bread alone
    3. A small ice cream or dark chocolate bar is better than a baked potato
    4. A potato with a steak and broccoli is better than a potato alone
    5. Water is better than red wine which is better than white wine which is better than liquor which is better than beer
    6. A raw apple is better than apple slices which is better than apple juice
    7. A salad is better than French fried sweet potatoes which is better than potato chips which is better than French fried potatoes
  12. Recommendations
    1. morning snack – 1 part-skim mozzarella stick
    2. afternoon snack – nuts
    3. dessert – sugar free gelatin
    4. 15 minutes before your meal, have 1 spoonful of Metamucil in water

Reference:  Agaston, Arthur (2005)  The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss


Dr. Sheila Embry is a govie, author, pracademician, sister, aunt, cousin, and friend who loves to read, write, think, and laugh. Many of her blog postings are summaries or excerpts of books that she read and wants to share to encourage others. An author with more than 25 years experience within the legislative and executive branches of the U. S. federal government holding 3 accredited degrees: Doctor of Management in Organizational Leadership, Master of Arts in Human Resources Development, and Baccalaureate of Business Administration, she believes in continuing learning both on and off the job. She has been recognized with multiple professional and writing awards for her peer-reviewed, publications. Click the bibliography page above for a listing of all the publications.

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