Phase 2 - Days 10 - 11 - 12

ok so here I am with 4 days left on my reintroduction phase in Phase 2 and I've actually....Gained 2.5lbs!!!! ok so I'm doing something wrong.....I think that 1. I've added in things too quickly and . I'm not working out enough that is for sure. that actually might be the biggest problem. With Thanksgiving this week it might be tough but I'm going to make it a point to get in my workouts this week; I really need to see if the working out is the missing link. If not and its the diet then I'm going to do phase 1 starting probably on Saturday for about a week and then reintroduce good carbs and fruits much slower. It's a little frustrating but i am feeling incredibly good and i do notice a difference in how my clothes are fitting. I have lost a bit so I'm happy about the progress I've made, I just expected things to continue on.

* Phase 2 - DAY 10 *
Weight: 172.5
Breakfast: Egg & sausage wrap* (Recipe: 1/2 cup egg beaters-1.5 min in the micro - morning star sausage patty-1.5min in the micro((actually pretty good!)) broken into crumbles, 1oz shredded low-fat cheddar cheese in a whole wheat wrap)
2 cups coffee with fat free creamer
Snack: SBD cookie pack
2 pcs baby bell cheese - low-fat
*18oz water with crystal light
Lunch: salad with low fat mozarrela cheese, ranch dressing & craisins (yummy!)
diet dr. pepper + 1 baby bell cheese
Snack:
Dinner:
Dessert:
Exercise:
Notes: so i gained 2.5lbs ugh. not sure if it's water or what but I'm not happy. I really haven't been working out though - I only worked out last Monday and Friday so definitely not enough and I'm hoping that is the only reason why the scale is moving in the wrong direction! I'm going to workout tonight and tomorrow and then over the weekend at least 2 times. I want to see what the scale says on Sunday morning - if it hasn't gone down I'm going back to phase 1.

Phase 2 - Reintroducing Good Carbs & Fruits - Days 7 - 8 - 9

ok so here we go....i forgot to weigh in this morning so i'll do it tomorrow. i don't feel as though I have lost anymore weight; according to the book if your weight loss stops to slow up on adding carbs and fruits back in so i'm going to keep it to 1-2 carb and 1 fruit for the next 3 days to see if there is a difference. i think i also need to step it up with my workouts and start adding in some weights. hopefully the end of this week will show more results. i'm hoping to have lost 3.5lbs during these 2 weeks for a total of 10lbs. we will see!

* Phase 2 - DAY 7 *
Breakfast: whole wheat pancakes with sugar free syrup
1 cup coffee with fat free creamer
Snack: apple with peanut butter
Lunch: none
Snack: hot chocolate with 1 tbsp fat free cool whip
Dinner: 2 turkey hot dogs with whole wheat buns, and green giant cheesy broccoli
Dessert: popcorn fat free with root beer
Exercise:none
Notes: didn't work out today - was a lazy butt. i feel like I've already fallen off with my eating even though it's all SBD food. I'm going to give it a few days - get past thanksgiving and then see what the scale says. if its not going down I'm gong to do another phase 1 for a few days and then start again, maybe only adding in 1 carb OR 1 fruit every few days (ie Monday have shredded wheat, Tuesday no carb but an apple for snack, Wednesday a sandwich on whole wheat no fruit, Thursday a pear for snack no carb, Friday shredded wheat for breakfast no fruit, Saturday apple for snack no carb. ) I have to step up my game with the workouts too. the Elliptical is great but i need to do much more like i have in the past. 45-1 hour of cardio and 15min of weights 4x/week and 1 hour cardio on Saturday mornings. we'll see!

* Phase 2 - DAY 8 *
Breakfast: ham & cheese omelet, 2 pcs turkey bacon, 3 slices whole wheat toast
2 cups coffee with fat free creamer
*24oz crystal light
Snack: none
Lunch: tuna on whole wheat (lite mayo, vinegar, pepper and onion),
1 SBD cookie pack (yum)
24oz crystal light
Snack: 2 low fat cheese sticks
Dinner: 1/2 can progresso tomato soup with handful triscuits thins crackers
diet root beer had a few bites of chicken flavored rice
Dessert: 2 cups coffee with fat free creamer, 1 tsp fat free coolwhip and a sprinkle of cinnamon*
only supposed to have 2-3 cups of caffeine a day but I had a horrible migraine! coffee helps them go away but i did notice an increase in cravings
Exercise: none due to horrible migraine...tomorrow is another day
Notes: very swollen today! ugh can't figure out why. this stinks i really don't feel like I'm losing weight anymore. I'm going to give it through this week and if i still haven't lost I think i might go back to phase 1 for a few days and try the reintroduction at a slower rate

* Phase 2 - DAY 9 *
Weight: forgot again! Ack!
Breakfast: 1/2 bowl shredded wheat (no sugar) with fat free milk and 1/2 banana
2 cups coffee with fat free creamer
Snack: south beach diet chocolate chip cookie pack
3 whole wheat Melba toasts with fat free onion dip
24oz water with crystal light
Lunch: salad with ranch dressing
1/2 can tomato soup (left overs)
whole grain pop tart diet Dr. pepper
Snack sbd cookie pack (yes i ate 2! very stressful day!)
apple with peanut butter
Dinner: spaghetti squash with 4 turkey meatballs and marinara sauce
24oz crystal light
Dessert: fat free sugar free chocolate pudding with fat free coolwhip
Exercise: none
Notes: still a little swollen today but better then i was. didn't sleep very well either bleh..it's only Monday!

Phase 2 - Reintroducing Good Carbs & Fruits - Days 4 - 5 - 6

Well so far the reintroduction has been going well. I think the only snag was that strawberries have a little too much sugar to add right now but otherwise OK. Apples and pears are awesome! (and yummy!) Haven't weighed in yet - I guess that will be the true test - if I continue to lose weight after Phase 1 - although I realize it will be at a much slower pace. Which honestly as long as the number on the scale goes down and not up I'm fine with that!

Remember, I'm only adding in 1 good carb per day and 1 whole fruit per day for the first 7 days of phase 2 so my body can get used to the added sugars (and fiber!) - so here goes....

* Phase 2 - DAY 4 *
Wednesday, November 18, 2009
Weight: 170.0
Breakfast: 2 eggs scrambled with 1 vegetarian sausage patty
2 cups coffee with fat free creamer and 1 sweet n low
Snack: 1 medium apple with 1 tbsp peanut butter
*24 oz water with benefiber
Lunch: Pasta e fagioli soup (left over from dinner)
100 cal dark chocolate snack
*24oz water with crystal light
Snack: 100 cal popcorn
1 sugar free piece of chocolate
*24oz water with crystal light
Dinner: South beach diet recipe rigatoni with turkey sausage
spinach with roasted peppers and garlic
*24oz water with crystal light
Dessert: 1/2 ricotta custard (bleh) 1 diet hot chocolate
Exercise: Ack! None! I fell asleep! Not good!
Notes: So no weight loss today but that's OK - at least no weight gain! I'm hoping the next weight in will reflect at least a pound but we will see. It says if the weight loss stalls to slow down on the reintroduction of carbs and fruits so if by Sunday i haven't lost more I'll slow it down. Maybe time to up my exercise too.

* Phase 2 - DAY 5 *
Thursday, November 19, 2009
Breakfast: Ricotta Crepes with fat free cool whip
2 cups coffee with fat free creamer
Snack: whole wheat Snack Toast (4) with 1 tbsp low fat cream cheese.
1/2 Bavarian empanada - Ack! Not on the diet! friend hand made them so i felt obliged but at least it was only half!
*24 oz water with crystal light
Lunch: Lean Cuisine Garlic Chicken with creamy spinach(ok)
South Beach Diet cookies pack
*24oz water with crystal light
Snack: 1 medium pear
1 wedge of laughing cow cheese (super yummy!)
1 tbsp peanut butter
Dinner:
Dessert:
Exercise:
Notes: I'm super swollen today ugh. ever since I had that taco meat on my salad on Tuesday my IBS has been kicking up. must be the grease in it ugh. Today I think i feel the worst bleh. Tomorrow is a Thanksgiving celebration at work - I think I'm just going to bring in my own lunch and fore go the whole thing! too much temptation! bad enough I'm going to have that same temptation on thanksgiving itself. and with not feeling well I'm more susceptible to cheat so i think I'll steer clear. if my tummy is still rotten tonight i think I'll just have an omelet for dinner.
(3pm) feeling a little better-not as swollen but still really tired. Gonna go home and relax a bit but make sure I do a workout!

* Phase 2 - DAY 6 *
Friday, November 20, 2009
Breakfast: scrambled eggs
1 cup coffee with fat free creamer
Snack: Starbucks: skinny vanilla latte with splash peppermint
low-fat turkey bacon sandwhich (whole wheat English muffin, low-fat cheese, egg whites and turkey bacon)
Lunch: 2oz turkey, salad, cucumber salad, bite scalloped potatoes & 1 sliver cranberry jelly (thanksgiving potluck at work)
diet Dr. pepper
Snack: 1 small dark chocolate w caramel bar from Starbucks
*48oz crystal light
Dinner: Baked BBQ chicken with baked veggies*
(Recipe: sliced zucchini, asparagus, red pepper and onion tossed with extra virgin olive oil, salt and pepper, and garlic powder - heat oven to 400 and bake for 20-25 minutes YUM)
Dessert: none
Exercise: 30 minutes on the elliptical
Notes:woke up this morning with the worst migraine ever! ACK! couldn't finish my breakfast and was nauseous - i stopped at Starbucks on the way to work for a high hit shot of caffeine. it finally subsided around 11am with the help of Excedrin migraine. ugh horrible

Phase 2 - Reintroducing Good Carbs & Fruits - Days 1 - 2 - 3

So here I am! I made it! 14 days of lean protein, vegetables, beans, etc. I've lost 6.5lbs and feel great! My stomach has definitely flattened out and my pants are loser.
This is my first week on Phase 2. Following the Prevention Guide for South Beach Diet Supercharged, I am adding 1 good carb and 1 whole fruit per day for the next 7 days to allow my body time to readjust to eating carbs etc.

so here we go!

* Phase 2 - DAY 1 *
Sunday, November 15, 2009
Weight: 170.0
Breakfast: Turkey, Feta cheese & tomato omelet
2 pieces turkey bacon
1 cup coffee with fat free creamer
Snack: skipped (actually fell asleep again! lazy me!)
Lunch: skipped (ditto! lol)
Snack: 1 tbsp peanut butter (yeah yeah the allergy thing-but small quantities once in a while I'm OK) & 100 cal dark chocolate snack
*20 oz water with benefiber
Dinner: Boston Market! YUMMY! Turkey with a little gravy, steamed vegetables, sweet potatoes - so good!
(gave the corn bread to my boyfriend - those are so good but not for me right now)
*10oz diet sprite
Dessert: sugar free/fat free vanilla pudding with 1 cup strawberries (YUM!)
Exercise: none - lazy day! had an extra snack around 10:30am - a cheese stick with diet hot chocolate
Notes: so - so far so good. I didn't eat much today because lazy me I fell back asleep after breakfast. it felt good though i needed it. so i was planning on making dinner and then i was like wait! Boston Market does sweet potatoes and super yummy!(they mash them) so i ran some errands and picked up dinner.and it was very satisfying! and so far no cravings! woo hoo!
I'm waiting a little while before i have dessert just to make sure I still have no cravings. I picked up some strawberries and sugar free/fat free vanilla pudding YUM so we'll see! - 8:30pm so I had dessert about 7:30 and so far no cravings. I'm a little hungry which I thought were cravings at first but I'm not craving chocolate or anything bad I'm just hungry; which would make sense since I didn't eat lunch or my first snack. so we'll see!

* Phase 2 - DAY 2 *
Monday, November 16, 2009
Breakfast: Ricotta crepes with cool whip
1 cup coffee with fat free creamer
Snack: 1 small apple with 1 tbsp peanut butter (YUM! & took a non-drowsy benadryl just in case!)
1 cup coffee with regular creamer (peppermint mocha mmmm)
*24 oz water with benefiber
1 hard boiled egg with sprinkle salt
Lunch: Tuna salad* on 100% whole wheat bread
10oz diet root beer
(Recipe: albacore tuna in water (drained) chopped red onion, white vinegar, low fat mayo, salt and pepper)
Snack: 100 cal popcorn snack
*24oz water with crystal light
Dinner: 3oz chicken breast, steamed broccoli with Parisian cheese
*48oz water with crystal light
Dessert: 1 string cheese
*24oz water with crystal light
Exercise: 30 minutes on the elliptical
Notes: really tired today. couldn't sleep last night (probably cause I slept half the day away!) so waking up was difficult today. I had a late snack last night because i got a little hungry and did notice mild cravings which I think were from the strawberries. so no more strawberries at least for now. I'm gonna try an apple today and see what happens. *apple is much better! absolutely NO cravings and I wasn't hungry for quite a while!

* Phase 2 - DAY 3 *

Tuesday, November 17, 2009

Breakfast: Hodgson Mills rolled oats with flax seed, (with-splash of vanilla fat free creamer, 2 splenda, vanilla extract & cinnamon) 2 cups coffee with fat free vanilla creamer. 1 sunny side up egg with salt and pepper

Snack: 1/2 oz sunflower kernals & 100 cal dark chocolate snack-*24 oz water with benefiber

Lunch: Taco salad with ranch dressing (2 tacos from Bakers - no shell on a bed of lettuce) 12oz diet root beer (yum!)

Snack: 1 medium pear with 1 wedge of low fat laughing cow cheese & 24oz water with crystal light-YUM!!! my new favorite snack!!!

Dinner: Pasta e fagioli soup with 3 jenny-o turkey meatballs (pretty good!) and 24oz crystal light

Dessert: caprese bites and crystal light

Exercise: none - too tired today

Notes: sorry for some reason I can't undo the double spaced format =o) OK so I'm not sure but I think maybe either the taco meat was too oily or too salty but my stomach didn't like it! It started bothering me about 20 minutes after i ate it so I'm pretty sure it's that. and now it's swollen so I'm sure it was that. the pear and cheese didn't make it better or worse. (just made my mouth happy lol) so we'll see. note to self-no more outside taco meat!

How to Transition to SBD Phase 2

Having done South Beach before, I know the importance of gradually transitioning into phase 2 of the diet. If you reintroduce carbs and fruits too quickly, even good carbs and fruits, you might undo all of the hard work you accomplished during phase 1. (which would really stink!)

So I found in a SBD guide published by Prevention some very helpful information about transitioning to Phase 2.

About Phase 2:
While you may be exited to be on Phase 2, don't go overboard. One of the biggest mistakes people make is adding too many whole grains, starchy vegetables, and fruits too soon. Even thought these are "good carbs," they are still higher in sugar then the lean protein and vegetables that you've been eating on Phase 1. If you flood your system with carbohydrates, even good ones, it may trigger the same cravings that got you in trouble in the first place.

Here is an example of how to gradually reintroduce more carbs to your diet over a 2-week period. (if your weight loss stalls, add these foods even more slowly.)

WEEK 1
DAYS 1 - 7
1 GOOD STARCH
1 SERVING WHOLE FRUIT EACH DAY
To keep cravings at bay, it's best not to have fruit at breakfast for the first week. Instead, eat a slice of whole wheat bread or a serving of high-fiber cereal with your egg in the morning. This will help keep your blood sugar levels stable for the rest of the day.

If you find that you're hungry an hour after eating a particular good carbohydrate, try eating a different good carb on the next day - preferably, one that has more fiber. And if you find that you're still hungry during the day, add a little more protein to the mix.

WEEK 2
DAY 8
2 GOOD STARCHES
1 SERVING FRUIT
If you've done well during week 1 - you are losing weight and have no cravings - start the second week by adding one more good starch to your diet. If your cravings are there but minimal, keep trying different good starches and fruits. hen you're finally rid of cravings, you can begin to add more good carbs.

DAY 9
2 GOOD STARCHES
2 SERVINGS FRUIT
If you had no cravings on day 8, add a second piece of fruit today.

DAYS 10 - 11
3 GOOD STARCHES
2 SERVINGS FRUIT
If you're continuing to do fine with cravings, you can now add another good starch

DAYS 12 - 14
3 GOOD STARCHES
3 SERVINGS FRUIT
By now, your body should have adjusted to the added good carbs. Most people will continue to lose weight by sticking with three fruits and three starches daily.

Keep in mind that Phase 2 is a period of slower but steady weight loss. You're not dropping pounds as quickly as you did on Phase 1, but the trade-off is that you're eating a much more varied diet.

• Choose nutrient-dense, unrefined carbohydrates, such as whole grains, whole fruits, fresh vegetables, and legumes.
• Enjoy lean protein, such as chicken, fish, certain cuts of meat, low-fat dairy, and reduced-fat cheese.
• Choose foods that contain good fats, such as fish, avocados, and nuts, and make sure your foods are prepared with healthy oils, such as olive or canola
• Avoid foods that are high in saturated fats, such as fatty cuts of beef, pork, bacon, processed meats such as salami, and full-fat cheese.
• Eat plenty of fiber - it's found in fruits, vegetables, nuts, beans, seeds, and whole grains.

Foods to Reintroduce to Your Diet on Phase 2:

FRUIT - All fruits, but eat the following rarely:

• Canned fruit in heavy syrup
• dates
• figs
• fruit juice
• lychee
• pineapple
• raisins
• watermelon

Vegetables -

• Carrots
• peas, 1/2 cup
• Sweet potato (small)

Starches -

• Bagel, whole grain
• barley
• bread, multi grain, whole wheat, rye, oat, and bran
• Cold cereal, low-sugar (with 5g or more of fiber per serving)
• Hot cereal, whole grain and slow-cooking varieties, not instant (with 5g or more of fiber per serving)
• Muffin, bran (sugar-free, no raisins)
• Pasta, whole wheat
• Pita, stone-ground or whole wheat
• Popcorn, air-popped
• Rice, brown or wile
• Tortilla, 100% whole grain

DAIRY

• Yogurt (artificially sweetened low-fat or nonfat flavored yogurt, 4 oz per day)

Miscellaneous

• Chocolate, bittersweet of semisweet (use sparingly)
• Pudding, fat-free, sugar-free
• Wine, red or white, one or two 4-oz glasses daily

Prevention Guide, The South Beach Diet Super Charged; 2 weeks to faster weight loss; (Nov 8, 2008); Rodale books.

Phase 1 - Starting Over - Days 13 - 14

woo hoo! 2 days left! YES! So I'm still feeling really good - my IBS is very happy with me =o) - I haven't had a migraine in over a week (which is huge for me! I usually get them 3-4x/week!!) my tummy is super flat and I actually had to buy a belt! I'm hoping the scale will reflect at least 1 more lb on Sunday but we will see. I've accomplished a lot already and I'm very happy about it!

* DAY 13 *
Friday, November 13, 2009
Breakfast: 5.5oz can low sodium V-8 juice (bleh - not my cup of tea but at least I tried it)
*24 oz water with benefiber
Vegetable omelet with salsa
2 cups coffee with fat free creamer
Snack: None
* 24 oz water with crystal light
Lunch: Wendy's Side salad with 1/2 packet ranch dressing
1 sugar free jello
*24 oz water with crystal light
Snack: 5 turkey meatballs with 1 tbsp low sugar marinara sauce (Yum! these are by Jenny-o and heat up in the micro in 2 minutes! Awesome!)
Dinner: South beach Parmesan Chicken and Peppers* (yum!)
*24 oz water with crystal light
(Recipe: I buy pre-cut frozen chicken strips but you can buy fresh chicken breast and cut it into 1" thick strips. I also use frozen pepper strips but again you can buy fresh and cut them up. put all ingredients into a large skillet and mix in 1/2 cup Italian dressing (with 2g of sugar or less). Cook for 15-20 minutes over medium heat. sprinkle with Parmesan cheese and enjoy!)
Dessert: Pumpkin spice ricotta cream (again....YUM!)
hot peppermint tea with 2 sweet and low
Exercise: 30 minutes on the elliptical
Notes: Today is just about over and I haven't even had dinner yet! I skipped on my first snack because I ate a late breakfast but I made a mistake waiting so long for my second snack (4pm! I was starved!!! I'm good now though - my tummy is happy. I think the key when you are like that is to choose something with lots of protein or fiber (or both) eat some and drink lots of water and wait it out. One more day on Phase 1! =o)

* DAY 14 *
Saturday, November 14, 2009
Last day on Phase 1! Woo Hoo!
Breakfast: Ricotta Crepes
2 cups coffee with fat free creamer
Snack: Caprese bites
*24 oz water with crystal light
Lunch: skipped lunch and ate a snack of sun flower seeds
*20 oz water with benefiber
Snack: 100 cal dark chocolate snack
diet hot chocolate with splash fat free creamer
(had a sudden chocolate craving! weird!)
Dinner: Spaghetti squash with marinara sauce and turkey meatballs
12oz diet sprite
*not too bad! poke squash with a fork several times and microwave on high for 12minutes. cut open, remove seeds, and scrape with a fork. a little crunchier then spaghetti lol but pretty good.
Dessert: Almond ricotta cream with slivered almonds (yum!)
*24oz crystal light
Exercise: none - took the night off
Notes: I'm super excited that today is my last day on phase 1! I'm going to head out and go food shopping today for my items during the week.

** OK so the results are in! **
Starting weight: 176.5
Current weight: 170.0
+ / - = - 6.5lbs

woo hoo! I did it! So I stuck to Phase 1 about 97% (slipped with a few popcorn/dark chocolate indulgences which are phase 2 items) but feel great! and I lost 6.5lbs! AND i started working out again which is really hard but feels really good. I'm super excited to see what the next 2 weeks of reintroducing carbs and fruits will bring. I've already started thinking ahead since Thanksgiving is going to be in my second week of phase 2; I've spoken to my boyfriends mom to see what they plan on making and have volunteered to bring a pumpkin pie (I have the South Beach Diet Parties & Holidays book which has a recipe for phase 2 pumpkin pie! - which I will post later) and a vegetable dish. So we will see.
I am really determined to get back to being comfortable again.
keep following along to see what happens!

Phase 1 - Starting Over - Days 10 - 11 - 12

Almost to the finish line! Woo Hoo! =oD
So I'm feeling really great! My IBS has calmed down significantly, my skin is looking great, my headaches have subsided significantly, my energy is way up and even my hair looks better! My pants are much loser and I'm much less puffy.

* DAY 10 *
Tuesday, November 10, 2009
Breakfast: Ricotta crepe with fat free cool whip
1 cup coffee with skim milk and 2 sweet n low
Snack: 1 cup coffee with creamer & 1 splenda
1tbsp peanut butter
*24 oz water
Lunch: Lentil soup (left over from last night)
diet root beer
*20 oz water with crystal light
Snack: Salad with ranch dressing and low fat feta cheese
*24 oz water with crystal light
Dinner: Rotisserie Chicken (supermarket) with green giant steamed vegetables
24oz water with crystal light
Dessert: Creamy lemon-vanilla ricotta souffle* (Super Yummy!)
(Recipe: Preheat oven to 375. lightly coat 4 ramekins with cooking spray.
- Whisk 1 cup part-skim ricotta cheese, 2 egg yolks (reserve egg whites for later), 1 tbsp sugar substitute, lemon zest, and 1/2 tsp each of lemon extract and vanilla extract in a large bowl.
- In a separate bowl, beat egg whites with a pinch of salt with an electric mixer until soft peaks form, 2-3 minutes. Add 2 tbsp of sugar substitute and continue beating until stiff peaks form. - Gently fold half of the egg whites into ricotta mixture until just combined. Repeat with remaining egg whites. Spoon mixture into ramekins.
- Bake until souffles have risen and are set and lightly browned, about 15 minutes. Serve immediately. Note: I cute the recipe in half and only made 2 since these are just for me)
Exercise: none - too tired! took the night off
Notes: Woo Hoo! 10 days down and 4 to go! I am already thinking ahead to Phase 2 and what I will add in first. I found some notes in a SBD book that gives some pointers on the best way to transition into phase 2 (which in my last few attempts I totally fell off!). On Saturday I will post that information right before my Phase 2 begins on Sunday! I'm so excited! I not only feel better but I feel a sense of accomplishment! Got hungry towards the end of the day and realized I hadn't finished my lunch AND didn't have my snack (at 4pm! yikes!) so i just ate my salad. Not a good idea to skip snacks I was ravenous when I got home!

* DAY 11 *
Wednesday, November 11, 2009 (Happy Veterans Day!)
Weight: 171.0
Pounds lost: 5.5lbs
Breakfast: 1/2 Vegetable omelet
2 cups coffee with creamer
Snack: 1 tsp peanut butter
*24 oz water with benefiber
Lunch: Salad with rotisserie chicken (left overs) with fat free cheddar cheese & ranch dressing
diet root beer
Snack: diet hot chocolate with a splash of creamer
Dinner: 2 turkey hot dogs with mustard, vegetarian baked beans, green giant cheesy broccoli
*24 oz crystal light
Dessert: lemon-vanilla souffle
peppermint tea with sweet n low
Exercise: 30 minutes on the elliptical
Notes:OK so I haven't lost any more but i haven't gained either so that's fine. I usually lose about 6.5lbs in phase 1 and still have 3 days left so we will see what happens. I'm still feeling really good though! just pooped!- ugh no more peanut butter for me! I have a slight allergy and i think it's caught up to me! i feel my lip starting to swell - fun! here comes the benedryl!

* DAY 12 *
Thursday, November 12, 2009
Breakfast: Turkey & Cheddar omelet
1 cup coffee with fat free creamer
Snack: Plain fat free yogurt with 1 splenda and slivered almonds (yum!)
1 cup coffee with fat free creamer - ate 3 m&m's yummy but bad! not on Ph1
*48 oz water
*24 oz water with crystal light
Lunch: Salad with deli chicken, low fat feta cheese, slivered almonds & Italian dressing
6 oz diet root beer
Snack: caprese bites (Mozzarella string cheese cut into pieces in hallowed out cherry tomatoes and micro for 45 seconds Yum!)
1 cup coffee with creamer
*24 oz water with crystal light
Dinner: Wendy's small chili (no cheese)
24 oz crystal light
Dessert: fat free popcorn (kettle corn yum!)
hot peppermint tea with sweet and low
Exercise: None tonight - i'm pooped!
Notes:Woo hoo! almost to the finish line! still feeling good - tummy down a lot. I feel like I've got a ton of energy (not that I'm not tired lol but I'm not lethargic). I can't wait to see what the scale says on Sunday and to start adding in some fruit and grains. I'm already planning it out! Sweet potatoes, Brown rice, Whole Wheat pasta, shredded wheat, apples, pears mmmmm can't wait! Got tired once I got home - and cold. i think I need to take my iron supplement. Going to try that for tonight. Otherwise, still doing good. Got a side salad for dinner with my chili but wasn't' hungry after it so I'll save it for lunch tomorrow. only 2 days to go! Woo Hoo!

Phase 1 - Starting Over - Days 7 - 8 - 9

So here we are at the half way point! woo hoo! my cravings are gone, my skin is clearing up and as of Wednesday I'm down 5lb! I'm super excited! the Next seven days I"m going to start adding in workouts so we will see!

* DAY 7 *
Saturday, November 7, 2009
Breakfast: Ricotta crepe with 2 tbsp fat free cool whip ( I love this recipe! its so good!)
1 cup of coffee with fat free creamer
Snack: skipped
Lunch: 3oz left over chicken parmigiana and spinach from last night's dinner - YUM!
6oz diet soda - caffeine free
*24 oz water
Snack: 1 oz sunflower kernels & 1 tsp peanut butter
*24 oz water
Dinner: Taco salad* & caprese bites
(Recipe: Jenny-O taco seasoned ground turkey browned in a skillet with cooking spray. In a bowl combine: lettuce, diced tomatoes, 1 tbsp salsa, shredded fat free cheese and ground turkey. Top with a drizzle of ranch dressing. Enjoy!)
Dessert: Almond ricotta cream with fat free cool whip (YUM!)
Snack: Diet hot chocolate
Notes: Still feeling good! feeling even better today! tummy is down, cravings gone and my pants are lose! YES! I've been OK with basically eating the same stuff but i have been experimenting with seasonings. Stay posted! woo hoo feeling really good!

* DAY 8 *
Sunday, November 8, 2009
Weight: 171.0
Total lost: 5.5lbs
Breakfast: Ricotta Crepe with fat free cool whip
1 cup coffee with fat free creamer
*24 oz water
Snack: None
24 oz crystal light
Lunch: Taco Salad with ranch dressing (left over)
6oz diet soda
Snack: Caprese bites
Dinner: Baked chicken with lemon & feta cheese
Garlic and lemon baked broccoli
32oz crystal light
Dessert: 2 SBD chocolate meringue kisses (I will post the recipe later-didn't care for them thought) & sugar free jello snack with 1 tbsp fat free cool whip
Exercise: 30 minutes interval training on the elliptical (2 min @ 60 / 3 min @ 40-45 w/5 minute warm up)
*24 oz water
Notes: Woo hoo! down another .5 for a total weight loss of 5.5lbs! In phase 1 they say you can lose between 8-13lbs but I have found in my experience that I usually lose about 6.5 - 7lbs so I'm on the right track! I plan to add in exercise this week so hopefully that will help me with my weight loss as well. I'm feeling amazing too - even without workouts my energy level has increased! I love South Beach! *workout was so hard! I'm so out of shape! but afterwards it felt so good! and I'm so proud of myself for doing it - I thought I'd put it off until 'tomorrow' yet again but I'm really happy I didn't put it off. Makes me more motivated to work out again tomorrow. (and with an elliptical in my living room I really don't have any excuses!) we will see!

* DAY 9 *
Monday, November 9, 2009
Breakfast: Turkey & Cheese omelet w/tsp salsa
3 turkey sausage links
1 cup tea with skim milk and cinnamon
1/2 cup coffee with creamer
Snack: 15 nuts
44 oz water
Lunch: Taco salad with ranch dressing (last of the left overs)
Sobe lean juice
2 bites pot roast
Snack: caprese bites with 7 tomatoes
1 cup coffee with creamer
20oz water with benefiber
Dinner: 1 serving of lentil soup
Dessert: 1 tbsp peanut butter
1 diet hot chocolate with a tsp fat free cool whip
Exercise: 30 minutes of cardio on the elliptical
4 sets of 10 crunches
Notes: Feeling really good today! waited too long to eat dinner though so I was starved by the time I got home! but otherwise OK. I've had lots of energy too and feel much less irritable. *I got really sleepy and wasn't going to work out - my boyfriend encourage me to do something - 10 min even because I'd feel better. He did his workout first then i hoped on and aimed for 15 min. When i got there i figured I could do more so I aimed for 20 - then pushed for 25 - then figured well it would seem silly not to finish the full 30! so I did and it felt great! aside from sweating like a pig and being beat red from being hot and out of breath and out of shape lol.
........Baby steps!

Phase 1 - Starting Over - Days 4 - 5 - 6

Phase 1 - Starting Over.....DAYS 4 - 5 - 6

* DAY 4 *
November 4, 2009
Current Weight: 171.5
lbs lost: 5lbs
Breakfast: Ricotta cheese crepe with 2 tbsp fat free cool whip
1 cup coffee with fat free creamer
Snack: 2 low fat mozzarella string cheese
1 cup coffee with reg creamer
*24 oz water with benefiber*
(Benefiber now makes to go packs with flavors - kind of like crystal light - and they taste really good! plus each packet has 3g of fiber!)
Lunch: lentil soup
Sugar free jello
Diet cream soda
Snack: *2 tsp peanut butter
sf hot chocolate
24 oz water with crystal light
Dinner: SBD grilled chicken & red pepper roll up*
salad with ranch dressing
(Recipe: 2oz grilled chicken cut in pcs and 2 strips of roasted red peppers (jar) cut into pieces. place on green-leaf lettuce and top with 1/4 cup reduced fat feta cheese & 2 thinly sliced scallions)
SBD Chock-full-of-veggies chili*
(Recipe: heat 2tbsp extra virgin olive oil in a large sauce pan over medium heat - add in:
2 bell peppers (any colors) chopped, 1 large onion chopped, 2 ribs celery chopped, 3 cloves garlic chopped (I used 1 1/2 tsp of minced garlic). Cook until vegetables begin to soften about 7 minutes. Add: 1 Tbsp chili powder, 1 Tbsp dried oregano, 1 tsp ground cumin, 1/4 tsp salt. cook, stirring occasionally, 5 more minutes. Add: 2 - 15oz cans pinto beans (drained) & 1 - 14.5oz can no-salt-added diced tomatoes with the juice. Bring to a simmer and cook - stirring occasionally - for 25-30 minutes. )
Dessert: Maple & walnut ricotta cream*
(Recipe: 1/2 cup part skim ricotta cheese, tsp sugar free maple syrup, 1 sweet n low, 1/2 tsp vanilla extract)
Notes: Woo hoo! down 5lbs! I don't recommend weighing yourself daily, but I do weight myself at about the half way point of the week and then at the end of the week. All total about 4 times during phase 1. Your body can fluctuate a lot especially water wise so the scale could change daily, which for me if it went up could be a bummer! My mouth is still sore from the dentist which is making eating difficult but I'll manage! =o) I have a little booklet with some yummy sounding recipes so I'll post those soon!

*Tried a new recipe - Chock-full-of-veggies chili - it was really simple to make (except for crying when cutting the onion!) and really tasty! I gave it to my boyfriend with some long grain rice and he loved it as well. My co-worker and I had it for lunch with some salad and avocado and again, it was a big hit! Yum!

* DAY 5 *
November 5, 2009
Breakfast: Microwave ham & cheese Omelet*
(Recipe: Spray a microwavable container with cooking spray; put 1/2 cup egg substitute, 1 pc deli ham cut into pieces and 1oz shredded 2% cheddar cheese. Microwave for 1 minute)
2 turkey sausage links
2 cups coffee with fat free creamer
Snack: 1 oz Peanut Butter (Jif makes individual cups to go) w/celery
32oz water with Benefiber
(Note: I hate celery but could tolerate it drowned in peanut butter lol)
Lunch: Salad w/Ranch dressing and grilled chicken
SBD Vegetable Chili (left over)
Sugar free jello
Diet caffeine free soda
32oz water with crystal light
Snack: sugar free hot chocolate
100 cal dark chocolate snack
Dinner: 3oz sirloin steak broiled w/1 tsp steak sauce
steamed broccoli
steamed asparagus
32oz water with crystal light
Dessert: Pumpkin Spice Ricotta cream* (YUM!)
(Recipe: 1 cup part-skim ricotta cheese, 1/2 tsp cinnamon, 1/2 tsp vanilla extract, 1/4 tsp ground nutmeg, 1/2 tsp ground dried ginger, 2 packets of sugar substitute. Mix it really well and enjoy! this makes 2 servings so i cut the recipe in half. It really does taste like pumpkin!)
Notes: my cravings are basically gone! my stomach is flatter and my pants are already fitting loser - woo hoo! headaches are subsiding and my skin is clearing up. I'm not feeling so tired all the time and can focus a lot better. Amazing what eating well can do for you!

* Day 6 *
November 6, 2009
Breakfast: Ricotta Crepes
1 cup coffee with fat free creamer
24oz water with benefiber
Snack: 1 cup coffee with reg creamer (someone brought in peppermint creamer YUM!)
Lunch: Vegetarian chili (left over)
Salad with grilled chicken, shredded low fat cheese and ranch dressing
24oz water with crystal light
Snack: sugar free hot chocolate
Dinner: Baked Chicken Parmigiana* with Spinach and peppers with garlic sauteed in extra virgin olive oil
(Recipe: Pre-heat the oven to 400. Brown chicken breast in skillet with 1 tbsp extra virgin olive oil until browned about 6 minutes on each side. Place in a baking dish lined with foil (for easier clean up) cover with low sugar marinara sauce then sprinkle with mozzarella and Parisian cheese. Place in the oven for 25 - 30 minutes until cheese starts to brown. meanwhile, in the same skillet, put 1 tbsp extra virgin olive oil, 1 tsp minced garlic, frozen chopped spinach & jarred red peppers ( i only used a few and cut them up) sprinkle with garlic powder. saute until spinach starts to brown )
Dessert: Caprese bites*
Diet hot chocolate (actually has 2g sugar and 40 cal less then the sugar free!)
(Recipe: cut a mozzarella stick into 4 pcs and place in hallowed out grape tomatoes - microwave for 40 seconds and enjoy!)
Notes: Woke up swollen today - not sure what did it - IBS is so unpredictable! I resisted the temptation to weight myself today - I can wait another day. I'm going to try to concentrate on drinking a lot of water today might help flush my system.
At the end of the day the swelling finally started to go down. *smile* my cravings are gone completely - how do I know? Because my boyfriends daughter was eating chocolate chip cookies - which are my ultimate favorite and biggest temptation - and I didn't even want it! woo hoo!

Phase 1 - Starting Over - Days 1 - 2 - 3

Admittedly, I have fallen off the South Beach wagon; As a result, I have gained back my weight with a few extra friends along for the ride. I also have IBS or Irritable Bowl Syndrome which was under control on this diet - and has since gone completely haywire!

Because of this, I have decided to start over and give the diet a new start. I will log my experiences as well as tips that have worked for me and recipes I enjoy.

I hope this information is helpful! I know losing weight is never a fun journey, especially if you are someone like me who has had to do this numerous times!

So Here we go!

Day's 1 - 2 - 3

**Before starting, I made of list of my SBD necessities and went food shopping so I would be prepared. SBD phase 1 requires specific food choices and having those available will be extremely beneficial! I made sure to have plenty of salad supplies, i.e. lettuce, tomato, cucumber, slivered almonds, salad dressings with 2g of sugar or less, and low fat shredded cheeses; Turkey, Chicken, and lean cuts of steak; eggs and egg substitute; crystal light; low-fat creamer (I'm a big coffee drinker) low-fat string cheese, nuts, ricotta cheese skim, sugar free jello, fat free cool whip, vanilla & almond extract, sweetener; lots of frozen veggies, turkey hot dogs, vegetarian beans.
**These are just a few of the essentials I like to keep on hand. There are many other choices.

* DAY 1 *
Sunday, November 1st 2009
Starting Weight: 176.5
Breakfast: Ricotta Cheese Crepes w/1 TBSP Fat Free Cool whip*
(RECIPE: 2 tbls ricotta cheese, 2 eggs (or substitute) 1/8 tsp vanilla extract, 1 sweet n low-i like cinnamon so i add a sprinkle. mix all ingredients until well blended. spray a skillet with cooking spray. add mixture to skillet, let set like an omelet. flip over and put a thin layer of ricotta cheese down the middle - i fold it over in 3's - then put it on a plate with a little more cinnamon and a tbls of cool whip. yummy!)
1 1/2 Cups Coffee with Fat Free Creamer
Snack: 100 cal dark chocolate snack & Special K high protein water
Lunch: *Skipped
Snack: 1 TBSP Peanut Butter & 1 low fat mozzarella string cheese
Dinner: Lentil Soup & Salad with Ranch Dressing
Dessert: Almond Ricotta Cream*
(RECIPE: 1/2 C Part skim ricotta cheese, 1/8 tsp almond extract, 1 sweet n low, slivered almonds (optional)
**Lot's and Lot's of Crystal light
Notes: Feeling pretty good - not hungry at all but still craving bad stuff! ugh resistance is key!

* DAY 2 *
Monday, November 2nd 2009
Breakfast: 1/2 vegetable omelet
1 cup coffee with fat free creamer
Snack: 1 low fat mozzarella string cheese
24 oz water w/benefiber
Lunch: 2oz Grilled chicken & salad with ranch dressing
6oz diet black cherry soda (caffeine free)
Snack: 10 almonds & cashews & 1 tbsp peanut butter
1 cup coffee with regular creamer
(had a bad migraine)
24 oz crystal light
Dinner: 2 Jenny-o Turkey hot dogs boiled with mustard on the side (no bun)
Green Giant cheesy broccoli
vegetarian baked beans
24 oz crystal light
Dessert: Sugar free cherry jello with fat free cool whip
peppermint tea
Notes: Had a horrible migraine today - lasted most of the day until about 6pm. Wanted to work out but felt too tired and crappy. IBS bleh. Not hungry or craving anything so that's a plus.

* DAY 3 *
Tuesday, November 3rd 2009
Breakfast: Omelet: 1/2 cup beaters, 1 slice of deli ham cut in pieces, green onion chopped, 1 oz shredded 2% cheddar cheese.
2 turkey sausage links
1 1/2 cups coffee with fat free creamer
Snack: 1 low fat mozzarella string cheese
1 cup coffee with reg creamer
100 cal dark chocolate snack
*24 oz water with benefiber
Lunch: salad w/ranch dressing and 2oz of chicken breast
6 oz diet black cherry soda
Snack: 1 tsp peanut butter & 1/4 cup sunflower kernals
Dinner: Scrambled egg- 1/2 cup egg beaters, 1 slice of deli ham, green onion chopped, 1 oz low fat feta cheese
2 turkey sausage links
Notes: went to the Dentist today and came home in pain...(thus the scrambled eggs for dinner!) no dessert for me today! Noticed a little bit of cravings but I think that was because I over did it on the chocolate - not supposed to go over 100 cal....tomorrow is a new day!

SBD Recipes - Phase 1

Asparagus Omelet with Goat Cheese
Servings: 4

Ingredients:
1 cup liquid egg substitute
4 medium eggs
1/4 cup fat-free milk
2 Tbsp minced scallion
2 Tbsp chopped fresh thyme leaves
2 Tbsp chopped parsley
1/2 tsp freshly ground black pepper
1/8 tsp salt
1/2 lb asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 Tbsp crumbled reduced-fat goat cheese
chives for garnish

Directions:

1. In a medium bowl, whisk egg substitute, eggs, and milk. Stir in scallions, thyme,parsley, pepper, and salt.
2. Place asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high 4 minutes or until crisp-tender. Stop and stir after 2 minutes. Drain and pat dry.
3. heat medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of egg mixture into skillet, allowing it to cover the bottom of the pan. Cook 2 - 3 minutes or until bottom just begins to set. Sprinkle with 1 tablespoon of the cheese. Add one-quarter of asparagus pieces. Cook 5 minutes or until eggs are almost set.
4. Using large spatula, fold omelet in half. Cook 3 minutes or until omelet is golden and cheese is melted. Turn onto plate and keep warm.
5. Coat skillet with cooking spray and repeat process with remaining ingredients to make 3 more omelets. Garnish with chives.

Nutrition per serving:

Cal: 180 - Protein: 19 g - Carbs: 6 g - Fat: 9 g - Sat Fat: 3 g - Cholesterol: 217 mg - Fiber: 2 g -Sodium: 450 mg

Phase 1 - *Foods to Avoid*

This is a very important list! Especially for Phase 1 of this diet, which is the strictest phase.
These items must be avoided while on this phase; some of the items will be added back in after the 14 days are completed.

Baked Goods: All breads (including whole wheat), cakes, cookies, crackers, cupcakes, muffins, pastries, and waffles.

Beverages: All fruit juices, sodas, and any drinks containing sugar, fructose, or corn syrup; All alcoholic beverages, including wine are not allowed.

Cereals: All varieties of cereals.

Condiments, Dressings & Seasonings: Barbecue sauce, honey mustard, ketchup, and all sauces, condiments, or salad dressings made with corn syrup or sugar.

Dairy: Whole milk, cheeses made with 2% or whole milk, creamy cheeses except for low-fat cottage cheese.

Flour: All flour and cornmeal should be avoided.

Fruit: All fruit and fruit products, including dried fruits.

Meat & Poultry: Anything processed using sugars-honey-baked or maple-cured ham, duck and goose pate, dark-meat chicken and turkey(legs & wings), processed fowl (i.e. chicken nuggets or patties; beef briscuit, liver, rib steaks and other fatty cuts.

Oils & Fats: All solid vegetable shortning or lard, butter and hydrogenated oils.

Pasta: All Pasta, including whole wheat

Rice: All Rice, inlcuding brown.

Snacks: All packaged snacks except 1 oz dry-roasted nuts.

Soup: All powdered soup mixes

Sweeteners: All sweeteners except sugar substitutes.

Vegetables: Beets, carrots, corn, green peas, sweet and white potatoes, pumpkin, turnips, winter squash and yams.

Phase 1 - Let's get started

Here is a list of essential items to enjoy on Phase 1 of the SBD.

*Remember, this phase lasts for 14 days*



Vegetables: On SBD you can eat almost any vegetable.You can eat them fresh or frozen and should aim for at least 4-5 servings per day. *This was huge for me since I was not a big vegetable eater; however, I found the things I liked and ran with it*

You can eat: All green vegetables, all salad greens, artichokes, artichoke hearts, asparagus, cabbage, cauliflower, eggplant, fennel, mushroom, onions, peppers, radishes, rhubarb, sauerkraut, sprouts, yellow squash, zucchini, and vegetable juice (look for reduced sodium if possible). Dill pickles are good too. Tomatoes are allowed as well, even though they are considered a fruit thanks to their low GI.

*TIP: I add vegetables to my omeletes in the morning and have a nice salad for lunch. I pre-cut my veggies the night before or use frozen to cut down on time.I load my salad with various greens, sliced cucumber, tomato, red pepper, sliced almonds, shredded low-fat cheese and use 1 oz of my favorite dressing (check the label-sugar should be 2g or less!)*



Nuts & Seeds: Nuts are allowed on SBD Phase 1, however pay attention to portion sizes. (limit to 1/4 cup daily) You can also have nut butters, such as peanut butter or almond butter in place of nuts-2tbsp max.

You can eat: peanuts, pistachios, pecans, cashews, almonds, macadamia nuts, (preferably unsalted raw or dry-roasted). Flax seed, pumpkin seeds, sunflower, sesame, and pine nuts should be limited to 1 oz daily.

*TIP: I found it helpful to keep a serving of nuts with me in case I found myself out and about and a craving hit. I also keep nuts at work at my desk.*



Beans & Other Legumes: You can use dried or canned beans: butter, black, chick peas, fava, kidney, lentils and others. Make sure they have no sugar added.

*TIP: I would sometimes add beans to my salad to bump up the fiber, making it more filling. Adding them to dinner recipes will help to make it more filling as well. Lentil soup is a staple for me as far as dinner or lunch in a pinch. Just add a salad and you are all set!*



Eggs: There is no limit on eggs. Be creative and use them in omelets, hard boil them for a quick snack, scramble them, the list goes on. If you are watching your cholesterol, look for egg substitutes or use egg whites.

*TIP: I kept egg substitute in my fridge at all times to make preparing my morning meal more efficient. I also keep a handful of hard boiled eggs ready to go. I especially like to eat one before heading to the gym for a workout. Sometimes I will make an omelet or vegetable scramble for dinner when I'm not in the mood to make anything major. **



Dairy: You can have 1% or fat free milk, buttermilk, nonfat Greek yogurt, and low-fat or nonfat plain yogurt. Keep this to 2 cups a day or less. You can use low-fat soy milk as a dairy substitute as long as it does not contain high-fructose corn syrup.

*TIP: I'm not a huge milk drinker so this really didn't affect me there. I am a big yogurt person though. The nonfat yogurt is a bit sour on it's own, but can be sweetened by a packet of sweetener, vanilla extract and seasonings such as cinnamon. I also add a bit of flax seed to bump up the fiber factor. I am also a big coffee drinker and use creamer; you can use fat free creamer as long as it does not have high fructose corn syrup.*



Cheese: Aaahh cheese! This is my weakest link! On SBD phase 1 it's allowed! for hard cheese you want to look for reduced-fat or fat free varieties with no more than 6 grams of fat per 1 oz serving. You can also use part-skim ricotta cheese, part-skim mozzarella, American cheese slices made with 1% milk, and cottage cheese that is fat-free, 1% or 2%.

*TIP: part skim mozzarella sticks and cottage cheese to go were my snacks of choice. They are affordable, portable and taste great! Part-skim ricotta cheese is also a staple in my house. I use it in sauces, desserts, breakfast 'pancakes' the list goes on!*



Seasonings, Condiments & Dressings: The biggest thing to remember here is to watch out for sugars. Pepper, most mustards are OK (accept honey mustard), salsa, hot sauce, steak sauce, Tabasco sauce, reduced-sodium soy sauce, and Worcestershire sauce (check to make sure there is no MSG). Light mayonnaise, regular or low-fat, (avoid light or fat-free) are OK up to 1 tbsp.

*TIP: I try to keep this simple here and use mustard, steak sauce(sparingly) and on occasion Worcestershire sauce to marinate my meat. otherwise, if I'm not sure I won't eat it.*



Meats & Poultry: Preparation is key in this department. Most meats are OK as long as they are grilled, sauteed, broiled, baked or roasted. Use extra virgin olive oil or canola oil instead of butter or other oils.

You can eat: Beef: sirloin (including ground), tenderloin, top loin, round tip, bottom round, eye round and top round. Pork: lean, well-trimmed pork chops or pork tenderloin. Veal chops, cutlets, and top round, center-cut leg of lamb and loin lamb chops or roasts are OK too. Poultry: chicken breast, turkey breast (including ground) and Cornish hen. Cold Cuts: fat-free or low-fat varieties are good. Boiled or smoked ham is fine. avoid ham cured or processed using honey. Low-fat pastrami, lean roast beef, sliced turkey breast, turkey hot dogs, and low-fat turkey pepperoni. Breakfast Meats: Canadian bacon and Turkey bacon are the best bets. Meat Substitutes: Tofu, tempeh, seiten, and any other soy-based products are allowed. Choose silken or regular tofu. Soy nuts should be limited to a 1/4 cup per day. Veggie burgers are also allowed.

*TIP: I buy frozen chicken breasts and turkey patties to keep on hand in case I need to make dinner in a hurry. I get my cold cuts from the deli and take some in a zip lock bag for a snack. I buy turkey hot dogs and eat them with vegetarian baked beans and broccoli with low-fat cheese sauce. It makes a quick and yummy SBD meal. *



Seafood: Most fish and shellfish are allowed on the SBD; prepare them by steaming them, roasting, grilling, saute, or baking. Frying is NOT allowed. Sashimi, canned tuna, smoked salmon, and smoked whitefish is allowed as well.

*TIP: sorry folks I'm allergic to fish so I don't have any tips here*



Beverages: Coffee or tea containing caffeine are limited to 2-3 cups per day to minimize the GI effect. Decaf coffee, decaf tea, and all herbal teas are allowed without limits. Water, flavored water, club soda and seltzer are unlimited. Diet soda and sugar-free drink and powdered drink mixes are OK too. Tomato juice or vegetable juice cocktail is allowed.

*TIP: I'm an avid coffee drinker so this was a big plus to me. I also invested in some herbal teas and keep crystal light to go at home and at work all the time. I have usually 1 diet soda during the week with my lunch, just be careful of the sodium.*



Oils: Canola oil, olive oil, flax seed oil, sesame oil, and walnut oil are all OK. (limit of 2 tbsp per day). Non-fat cooking spray is OK too.

*TIP: I use extra-virgin olive oil for everything from flavoring vegetables to cooking my chicken. *



Sweet Treats: Hard, sugar-free candies, no-sugar-added fudgsicles and popsicles, sugar free gelatin and gum are all allowed. Be careful not to eat more then 75-100 calories worth per day as these could have a negative effect on your GI tract. Sugar-free chocolate syrup with 1% or fat free milk is OK too. Sugar substitutes, sugar-free jam, jelly and syrups are all OK as well.

*TIP: I keep sugar-free hard candy at work when I get a craving, sugar-free gum with me at all times, and no-sugar-added fudgsicles at home. They are so good you don't miss the real thing! I also use fat free whipped topping with sugar free gelatin for a yummy treat.*

South Beach Diet Introduction

The South Beach Diet is a diet that concentrates on balanced eating, integrating good carbs and good fats into your diet. It consists of 6 smalls meals a day; breakfast, lunch, dinner, 2 snacks, and desert. To call this a "diet" seems unfair, as it really becomes more of a way of life.

I started the South Beach Diet at the recommendation of my doctor. I have IBS and had no sign of relief. My doctor recommended this diet to me because the principles of this diet are low GI and high fiber, both of which help minimize the symptoms of IBS.

The great side-effect to this was immediate weight loss. I lost 25lbs in 6 weeks! Of course I also incorporated exercise to my program, which also helps with IBS, Stress, and of course weight loss. Nothing crazy, just walking on the treadmill for 30-45 minutes and very light weights 4 days/week.

I maintained my weight loss for over 4 years. SBD is a forgiving diet, with 3 phases that help you stick to it's principles, even when you fall of the wagon! It gives you the tools to get right back on.

Phase 1: Phase 1 of the SBD is the strictest phase of the diet. It last for 2 weeks and cuts out breads, baked goods, fruits, rice, cereal, potatoes and other items I will list for you later. Many of these items will be added back in during Phase 2. This is to help reset your body so that you can process sugars and carbs more efficiently, cleanse your body of toxins, and reduce or eliminate your cravings. And as a bonus, most people lose between 7-13lbs! This sounds very limited, however, there is a long list of things you CAN eat while on phase 1 that will make this very enjoyable.

Phase 2: This is the phase where you will start to add items back into your diet and continue your weight loss. You will add them slowly at first to minimize shock to your system and to be able to monitor what triggers cravings. There are numerous things to eat in this phase; however, we will tweak things a bit to keep them low GI. For example, instead of white potatoes we'll choose sweet potatoes or yams; instead of white bread we'll choose 100% whole wheat. Weight loss slows down a bit here to about 1-2lbs per week which is a healthy rate.

Phase 3: This is the maintenance phase where you are no longer on a 'diet' but living a normal way of life. If at any point you should fall into bad habits you can jump to phase 1 or phase 2 to get back on track.

I will post recipes, ideas, information and tips I have to help you on your journey with the South Beach Diet. It has done wonders for me, I wish you the same success!

SBD Recipes - Phase 1

Egg, Pepper, and Scallion Souffle
Servings: 4

Ingredients:
8 Large Eggs
1/3 cup reduced-fat sour cream
1/2 tsp salt
1/8 tsp freshly ground black pepper
2 tsp trans fat-free margarine
1 small red bell pepper, finely chopped
1/4 cup sliced scallions

Directions:

1. Position rack in middle of the oven and pre-heat to 350 degrees. Lightly coat 4 1-cup ramekins with cooking spray.
2. Whisk eggs, sour cream, salt, and black pepper in a large bowl.
3. Melt margarine in a large skillet over medium heat. Add the bell pepper and scallions and cook until softened, about 3 minutes.
4. Pour egg mixture into skillet and cook, stirring frequently, until eggs have thickened slightly, 2 minutes. Divide mixture among ramekins and bake until edges have puffed up and top is golden, about 25 minutes. Serve immediately, since souffles will fall after a minute or so.

Nutrition per serving:

Cal: 200 - Protein: 13 g - Carbs: 3 g - Fat: 14 g - Sat Fat: 5 g - Cholesterol: 89 mg - Fiber: 0 g - Sodium: 460 mg