So for the last week I have been feelin kinda puffy.  I have to be honest and admit that I havent been eating like I should.  Not that I have been eating stuff that I shouldnt, I am just not eating alot of veggies.  Just been stressed out and not feeling much like eating at all.  So who wants to start Phase 1 all over again with me starting tomorrow?  Summer is coming soon.  I know it doesnt seem like it now but it is time to feel better. 

The South Beach Diet is designed to bounce around to phases when you have lost your way.  So who’s in?!  Lets do this.  I will try to make sure to post my progress and foods that I have eaten that day to help you as well.  Please let me know if there are any recipies or anything I can do to help. 

So for now I will say goodnight and tomorrow it is gym time.  We all know that excercise can help boost morale and bust out stress. 

See you tomorrow!

So here we are January 3rd.  Christmas is over, New Years is over.  I am hoping and looking forward to things getting back to normal.  Not just around the house but as far as my diet and excercize plan.  I have to admit.  I have not been very diligent with my workout this holiday season.  I notice the change too.  I am tired and unhappy at times.  My diet plan continues but to me that is the easy part.  I am anxious to see Monday actually. 

Not that I didnt enjoy this holiday season, it was actually one of the best I’ve had in a very long time.  My family and I went to St. Louis to enjoy and family Christmas and also beause my little sister was getting married.  It was a beautiful wedding .  She has married, from what I can see a wonderful man.  I will be happy to have him in the family.  But she made the most beautiful bride.  I wish them a truly long and happy marriage together.

Its nice to see family and it has been awhile.  I really enjoyed myself.  I did drink a bit too much but I guess that is the holidays for you.  So now back to the grind and I am honestly happy to go. 

I look forward to providing some new recipies to my followers and to also start the garden this spring that I have been anxious to do. 

Happy New Year To You All!!!!

I’m sure that this looks familiar to all of you.  This So.Cal original “nectar of the gods” burger joint.  Who turns down In-N-Out?  Who turns down the Double Double with Cheese and Fries Animal Style?  Well, South Beach Diet Lettuce Heads do.  I am guilty myself of enjoying this place on occasion.  But over 2 years ago when I begun my new South Beach Diet lifestyle I swore off things like this for good.  It is not even included in the South Beach Dining Guide.  That just shows you that there is nothing healthy about eating here.  So I have avoided.  I feel better without.  But I have to admit I was weak this week about it all.  Once a month the company my husband works for buys Double Doubles for everyone that works for the company.  I always joke with him about how I haven’t had In-N-Out in 5 years and that he is so unhealthy and “gross”  for eating not 1 but 2 of them, 2 Double Doubles!   Who does that?!  Anyway, this week my husband brought me home a Double Double to eat.  I saved it in the refrigerator with anticipation that it wasn’t what I was supposed to have but I would make it as South Beach friendly as I possibly could.  So the next day for lunch I brought it out of the ‘fridge and pulled off both sides of the bun and scraped the special sauce off.  I had so fresh lettuce so I peeled 2 leaves to make my new bun.  I made a delightful side salad trying to pitifully compensate for what I was about to do to myself.  Putting it all on the plate I sat down in front of the TV and began to eat my lettuce wrapped burger.  As I took my first bite I felt let down, “you mean this is it?!”  Either I had forgotten or my taste buds have changed.  It was just a cheeseburger, just a cheeseburger.  There was nothing great about it.  In fact I think that the lettuce wrapped single at Wendy’s is allot better and it is South Beach Diet approved.  After eating I did not feel good at all.  I felt unhealthy.  I felt sick.  I was obviously missing my vegetables. 

My point with this blog entry is that I have been eating this was for a very long time and my body has adjusted.  So when you have a craving and you fill that craving you might just reinforce your original beliefs.  We keep coming back to this but, the grass is never greener in any instance.  I view this whole experience as a good one.  I am actually glad that I did try.  Because now I know that I will never…ever have one again. It is not because I cant have one its because I don’t want one.

146 Reasons Why Sugar Is Ruining Your Health

by Nancy Appleton, Ph.D., www.nancyappleton.com, author of Lick The Sugar Habit

In addition to throwing off the body’s homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar’s metabolic consequences from a variety of medical journals and other scientific publications.

1 Sugar can suppress the immune system.
Compare Using Your Amuse System to Boost Your Immune System.

2 Sugar upsets the mineral relationships in the body.
Compare Minerals.

3 Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4 Sugar can produce a significant rise in triglycerides.

5 Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

6 Sugar causes a loss of tissue elasticity and function, the more sugar you eat, the more elasticity and function you lose.

7 Sugar reduces high density lipoproteins.

8 Sugar leads to chromium deficiency.

9 Sugar leads to cancer of the breast, ovaries, prostate, and rectum.
[This statement may need to be qualified and reworded in less absolute terms, also see number 120, 126 &  143.]

10 Sugar can increase fasting levels of glucose.

11 Sugar causes copper deficiency.

12 Sugar interferes with absorption of calcium and magnesium.
Compare book extract.
In addition, sugar needs calcium to be metabolized and reportedly draws the required amounts from teeth and bones if these are not provided via food containing bioavailable calcium.

13 Sugar can weaken eyesight.

14 Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.

15 Sugar can cause hypoglycemia.

16 Sugar can produce an acidic digestive tract.

17 Sugar can cause a rapid rise of adrenaline levels in children.

18 Sugar malabsorption is frequent in patients with functional bowel disease.

19 Sugar can cause premature aging.

20 Sugar can lead to alcoholism.

21 Sugar can cause tooth decay.

22 Sugar contributes to obesity.

23 High intake of sugar increases the risk of Crohn’s disease, and ulcerative colitis.

24 Sugar can cause changes frequently found in person with gastric or duodenal ulcers.

25 Sugar can cause arthritis.

26 Sugar can cause asthma.

27 Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
Compare note on Candida Albicans in Fungi producing mycotoxins: The Fungal/Mycotoxin Etiology of Human Disease (particularly CANCER).

28 Sugar can cause gallstones.

29 Sugar can cause heart disease.

30 Sugar can cause appendicitis.

31 Sugar can cause multiple sclerosis.

32 Sugar can cause hemorrhoids.

33 Sugar can cause varicose veins.

34 Sugar can elevate glucose and insulin responses in oral contraceptive users.

35 Sugar can lead to periodontal disease.

36 Sugar can contribute to osteoporosis.

37 Sugar contributes to saliva acidity.

38 Sugar can cause a decrease in insulin sensitivity.

39 Sugar can lower the amount of Vitamin E in the blood.

40 Sugar can decrease growth hormone.

41 Sugar can increase cholesterol.

42 Sugar can increase the systolic blood pressure.

43 Sugar can cause drowsiness and decreased activity in children.

44 High sugar intake increases advanced glycation end products (AGEs) (sugar bound non-enzymatically to protein).

45 Sugar can interfere with the absorption of protein.

46 Sugar causes food allergies.

47 Sugar can contribute to diabetes.

48 Sugar can cause toxemia during pregnancy.

49 Sugar can contribute to eczema in children.

50 Sugar can cause cardiovascular disease.

51 Sugar can impair the structure of DNA.

52 Sugar can change the structure of protein.

53 Sugar can make our skin age by changing the structure of collagen.

54 Sugar can cause cataracts.

55 Sugar can cause emphysema.

56 Sugar can cause atherosclerosis.

57 Sugar can promote an elevation of low density lipoproteins (LDL).

58 High sugar intake can impair the physiological homeostasis of many systems in the body.

59 Sugar lowers the enzymes’ ability to function.

60 Sugar intake is higher in people with Parkinson’s disease.

61 Sugar can cause a permanent altering [of] the way the proteins act in the body.

62 Sugar can increase the size of the liver by making the liver cells divide.

63 Sugar can increase the amount of liver fat.

64 Sugar can increase kidney size and produce pathological changes in the kidney.

65 Sugar can damage the pancreas.

66 Sugar can increase the body’s fluid retention.

67 Sugar is enemy #1 of the bowel movement.

68 Sugar can cause myopia (nearsightedness).

69 Sugar can compromise the lining of the capillaries.

70 Sugar can make the tendons more brittle.

71 Sugar can cause headaches, including migraine.

72 Sugar plays a role in pancreatic cancer in women.

73 Sugar can adversely affect school children’s grades and cause learning disorders.

74 Sugar can cause an increase in delta, alpha, and theta brain waves.

75 Sugar can cause depression.

76 Sugar increases the risk of gastric cancer.

77 Sugar [can] cause dyspepsia (indigestion).

78 Sugar can increase your risk of getting gout.

79 Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.

80 Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.

81 High refined sugar diet reduces learning capacity.

82 Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.

83 Sugar can contribute to Alzheimer’s disease.

84 Sugar can cause platelet adhesiveness.

85 Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.

86 Sugar can lead to the formation of kidney stones.

87 Sugar can lead to the hypothalamus becom[ing] highly sensitive to a large variety of stimuli.

88 Sugar can lead to dizziness.

89 Diets high in sugar can cause free radicals and oxidative stress.

90 High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.

91 High sugar diet can lead to biliary tract cancer.

92 Sugar feeds cancer.
Compare Sugar and Cancer.

93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.

94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.

95. Sugar slows food’s travel time through the gastrointestinal tract.

96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.

97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.

98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.

99. Sugar can be a risk factor of gallbladder cancer.

100. Sugar is an addictive substance.

101. Sugar can be intoxicating, similar to alcohol.

102. Sugar can exacerbate PMS.

103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.

104. Decrease in sugar intake can increase emotional stability.

105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

106. The rapid absorption of sugar promotes excessive food intake in obese subjects.

107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

108. Sugar adversely affects urinary electrolyte composition.

109. Sugar can slow down the ability of the adrenal glands to function.

110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.

111. IVs (intravenous feedings) of sugar water can cut off oxygen to the brain.

112. High sucrose intake could be an important risk factor in lung cancer.

113. Sugar increases the risk of polio.

114. High sugar intake can cause epileptic seizures.

115. Sugar causes high blood pressure in obese people.

116. In Intensive Care Units, limiting sugar saves lives.

117. Sugar may induce cell death.

118. Sugar can increase the amount of food that you eat.

119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.

120. Sugar can lead to prostate cancer.

121. Sugar dehydrates newborns.

122. Sugar increases the estradiol in young men.

123. Sugar can cause low-birth-weight babies.

124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia.

125. Sugar can raise homocysteine levels in the blood stream.

126. Sweet food items increase the risk of breast cancer.

127. Sugar is a risk factor in cancer of the small intestine.

128. Sugar may cause laryngeal cancer.

129. Sugar induces salt and water retention.

130. Sugar may contribute to mild memory loss.

131. As sugar increases in the diet of 10-years-olds, there is a linear decrease in the intake of many essential nutrients.

132. Sugar can increase the total amount of food consumed.

133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.

134. Sugar causes constipation.

135. Sugar causes varicose veins.

136. Sugar can cause brain decay in prediabetic and diabetic women.

137. Sugar can increase the risk of stomach cancer.

138. Sugar can cause metabolic syndrome.

139. Sugar ingestion by pregnant women increases neural tube defects in embryos.

140. Sugar can be a factor in asthma.

141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.

142. Sugar could affect central reward systems.

143. Sugar can cause cancer of the rectum.

144. Sugar can cause endometrial cancer.

145. Sugar can cause renal (kidney) cell carcinoma.

146. Sugar can cause liver tumors.

So this year the only ones attending will be my immediate family. I am not one to cook great amounts of food so this should be perfect. Also, because I get to cook it, it can be done the way that I want it done. I can include the foods that I want. Not that I will alienate those that aren’t following the South Beach Diet Plan but I can be creative with some new and different side items of traditional ones that I have updated and made healthy.
I will be ordering a Honey Baked Ham, which I will personally be cutting that wonderful famous Honey Baked skin. This really makes no difference to me. I never cared either way about sugar crusted skin anyway.
I will make real mashed potatoes for the non participants. I will also be making the South Beach Mashed Potatoes for myself and anyone who wants to step outside the box a bit. I will have green beans, peas, sweet potato fries and salad for the vegetables.
The stuffing which was last years favorite dish I made. This dish was polished off way before the regular white bread stuffing. This will show itself again this year sure to be the winner : Turkey Sausage and Pear Stuffing. I will however omit the pears. Its just never been my thing to include fruit in my stuffing.
Dessert will be another favorite from last year : Pumpkin Pie (Phase 2). This is a great recipe I think for all pies and I think that you can actually taste the flavor of the pie without the overbearing taste of a “bready” crust. My son and I could not leave this thing alone last year. Too good to believe that it is actually “better for you”.
The Appetizers will include a veggie tray with lots of extras for refills and a dozen deviled eggs. My brother will be helping by bringing the rolls the others cannot live without and some Pinor Noir to accompany our meal. I am really looking forward to this Thanksgiving and it will be tough to keep the cost down. I dont think it will be too much of a problem with our neighborhood 99 Cent Store.
Hopefully you will let me know how your Thanksgiving goes with your family as you try to swap out some of your family favorites with some healthful options that can be just as tasty if not more.

This week in making my plans for the next weeks meals I began to consult my new South Beach Diet Recharged book for new recipies. I was kinda uneasy about trying them out with my family but I pleaded with them to try something new. Heck! If they didnt like them than we never had to make them again. So I will post these meals this week for your review and pictures. First one that I have made tonight for sunday night dinner was the Homestyle Turkey Meatloaf with Mushrooms and White Beans. This is a Phase 1 Meal. I paired mine with broccoi. Here is a picture of the one I made. My husband said it was “Ok”, but kept adding more Tabasco. So maybe a little kick would be good on the flavor. My son however loved it and he LOVES meatloaf. Being the creature of habit that he is though he did add Ketchup, which by the way is not South Beach Diet friendly. But, we pick our battles. I thought it was wonderful as I said before I deffinately recommend this recipie.

Home-style Turkey Meatloaf With Mushrooms and White Beans (Phase 1)

Serves 6

Description
This healthy alternative to typical meatloaf adds white beans for a delicious high-fiber twist. Serve extra Dijon mustard on the side; it lends a satisfying, piquant flavor element.

Prep time: 15 minutes
Cook time: 75 minutes

Ingredients
2 teaspoons extra-virgin olive oil
1 1/2 cups chopped onion
1/2 teaspoon dried thyme
1/2 teaspoon cayenne
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 pound mushrooms, trimmed and chopped
4 large garlic cloves, minced
1 (15-ounce) can great Northern beans, rinsed and drained
1 1/4 pounds extra-lean ground turkey
2 large eggs
1/2 cup chopped parsley
4 teaspoons Worcestershire sauce
2 teaspoons Dijon mustard plus extra for serving

Instructions
Heat the oven to 375° F. Lightly coat an 8- by 4- by 2 1/2 –inch metal or glass loaf pan with cooking spray.

In a large skillet, heat oil over medium-high heat. Add onion, thyme, cayenne, paprika, salt, and pepper. Reduce heat to medium-low and cook, stirring occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring occasionally, until onion is softened and mushrooms are incorporated, about 5 minutes longer. Add beans and stir to combine. Transfer mixture to a bowl and let cool, about 5 minutes.

In a large bowl, combine cooled bean mixture, turkey, eggs, parsley, and 2 teaspoons of the Worcestershire sauce. Mix well with wet hands to combine. Form into a loaf and place into the prepared pan.

Stir together mustard and remaining 2 teaspoons Worcestershire sauce and set aside.

Bake meatloaf on the middle rack of the oven for 50 minutes.

Remove from the oven and brush with the reserved Worcestershire mixture. Return to the oven and continue baking 10 to 15 minutes longer, or until a thermometer inserted into meatloaf registers 170 ° F. Let meatloaf stand 5 minutes before serving. Serve with additional Dijon mustard.

Nutritional Information
205 calories
5 g fat (1 g saturated fat)
15 g carbohydrate
30 g protein
4 g fiber
549 mg sodium

This recipe is from Dr. Agatston’s new book, The South Beach Diet Supercharged. For more information, click here.

So I have been feeling sick. I believe it’s what’s “going around” so they say. I have a mild sore throat and cough. I don’t think I can swallow my normal lettuce and vegetable based diet. I can just imagine trying to swallow that stuff and it just wouldn’t be pretty. So last night I googled around and found a recipie for an Egg Drop Soup. This seemed really easy to make too, since being sick your energy is low as well. I used 2 cups of chicken broth and 2 med eggs. I seasoned with salt & peper. Combine all these ingredients and bring to a boil, stiring all the while. This will give you the fluffy scrambled eggs you’re looking for. Well, let me tell you it was fantastic. Since begining this diet I just assumed a chicken soup was out of the question. The warmth of this soup soothed my thoat and my desire for the chicken noodle soup I have come to enjoy on sick days. So eat up my sick lettuce heads! Feel better soon!

Eating healthfully can be expensive. The good news, however, is that with some careful planning, you can easily follow the South Beach Diet and enjoy the foods you love without breaking your budget. Here are five ways to cut down on spending at the grocery store:

South Beach Diet Daily Dish Email October 19.

 

So if you’re like me I look forward to Halloween every year.  I really miss the little Twix bars.  But in the 2 years that I have been on the South Beach Diet Plan I have had to adjust myself.  I dont really even look at the stuff that I find in my son’s trick or treat bag, except to check for random “contraband”.  I have learned to eat a nutitious dinner before we go out that night.  This keeps my blood sugar stable and helps to control the need for anything else.  One year the candy in his bag did strike me and I did indulge in a Hershey’s Special Dark Mini.  If you are on phase 2 or 3 I believe that this is an acceptable treat.  The South Beach Diet email this week did list a few things that you could partake in:

Individual packages of no-trans-fats “fish” crackers or animal crackers
Sugar-free lollipops or gum
Small bags of trans-fat-free popcorn
Individual boxes of raisins

These things can also be handed out to the kids for a healthy  alternative to the sugary sweets they are usually given. 

So be safe out there and have a healthy happy Halloween my little lettuceheads!!!!

So today I have been having cravings.  Weird for me I know but I have been wanting something, chocolate, ice cream something.  So today I went searching through my cupboards looking for what I had to make something “friendly” for me to eat.  I decided to quickly make a batch of the flourless sugar free oatmeal cookies. Here is the link below:

Try this recipe. Love this one. It was quick and easy. Problem solved and craving gone.