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Week 4 Monday Meeting (January 25, 2010)

From: ~TeresaLynn~
To: ALL     Edited: Jan-25 11:53 AM (1 of 81)
1732522.1732522
~TeresaLynn~'s Avatar

Topic of the Week: Smart Snacking

 

On the South Beach Diet, you’re encouraged to have a mid-morning and a mid-afternoon snack. Keep in mind that the purpose of snacking is to prevent drops in blood sugar that cause cravings and leave you feeling famished. On Phases 1 and 2, snacks are particularly important to help wean you off highly processed refined starches and sugar-laden foods and help you adjust to this new style of eating.

Snacks should be eaten 1 to 2 hours after a meal or an hour before your cravings typically strike. The best snack is one that combines some protein and some high-fiber vegetables — for example, you might have some lean white-meat turkey, fat-free or reduced-fat cheese, plain nonfat or low-fat yogurt with a handful of nuts, or some hummus with some celery sticks or bell pepper slices. Lean deli meat roll-ups make a great snack. Try the <a href="http://www.southbeachdiet.com/mealplan/recipeview.asp?id=2168">Swiss and Turkey Roll-Ups with Nut Butter.

Looking for new snack ideas? Here are some <a href="http://southbeachdiet.com/sbd/members/crunchy-snack-ideas.aspx">healthy snacks with a crunch or try these nut mixes: <a href="http://www.southbeachdiet.com/mealplan/recipeview.asp?id=5338">Spicy Nut Mix, Southwest Pepita and Pecan Mix.

 

Our guest speaker this week is Erin Palinski, a registered and licensed dietitian as well as a Certified Personal Trainer. Erin has also been recognized as both a certified specialist in adult weight management and a certified specialist in childhood and adolescent weight management through the Commission on Dietetic Registration. Please feel free to post questions to Erin!

 

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To: ~TeresaLynn~     Posted: Jan-25 11:56 AM (2 of 81)
1732522.1732580 in reply to 1732522.1732522
Dietitian_Erin's Avatar

Thanks, Teresa!

 

Snacking throughout the day is vital to help prevent excessive hunger at meal times, which can lead to eating too fast and overeating. Think about the last time you may have waited too long in between meals. Were you very hungry by the next meal? Did you find you ate your meal faster? Did this result in eating until you were uncomfortably full, or perhaps making less-healthy meal choices? Skipping snacks can actually sabotage your weight-loss efforts. By snacking at regular intervals, this can help to prevent excessive hunger and cravings, allowing you to continue to make SBD-friendly choices at your next meal. Also, since snacking helps to regulate your appetite, you may find you can eat your next meal slower, which is very important since eating rapidly can cause you to eat well beyond the point of fullness (it takes 20 minutes for the stomach to signal to the brain that you’re full). Snacking may also help to stimulate your metabolism. When hunger and cravings are on the rise and your next meal is a few hours away, try having a healthy snack to keep you going. The best snacks are those that will keep you full for 1–3 hours. This includes foods containing lean protein, healthy fats, or whole grains. Some quick and healthy SBD snacks you may want to try include:

 

Phase 1

·         Low-fat string cheese

·         Hard-boiled eggs

·         Natural peanut butter on celery

·         Fat-free or low-fat plain yogurt with nuts

·         Raw vegetables with SBD-friendly dip

·         Tomato slices topped with melted, part-skim mozzarella cheese

·         Hummus with vegetables

 

Phases 2 and 3

·         Whole-grain bread or crackers topped with natural peanut butter or low-fat cheese

·         Healthy trail mix made with whole-grain dry cereal and dry roasted nuts

·         Fat-free or low-fat plain yogurt with fruit

·         A piece of fruit with nuts or low-fat cheese

 

What snacks have you found the most helpful in satisfying your hunger and helping you stay on track with your SBD plan?

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From: ~TeresaLynn~
To: Dietitian_Erin     Posted: Jan-25 11:59 AM (3 of 81)
1732522.1732597 in reply to 1732522.1732580
~TeresaLynn~'s Avatar
My favorite snack on Phase 2 is nonfat plain yogurt with fruit - usually berries. 

One thing that is sometimes confusing is in Phase 1 - the "recommended" snack seems to be protein plus vegetables...but is it okay to have just protein, or just vegetables?  Or is it okay to have just a dairy serving? 

In Phase 2, snacks are easier - more options!
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To: Dietitian_Erin     Posted: Jan-25 12:01 PM (4 of 81)
1732522.1732611 in reply to 1732522.1732580
RetiredStatTeach's Avatar
For this morning's snack I had a glass of V-8 juice.  I find I do better if I have something that is really flavorful and something different.  I also like low fat cheese sticks.  Unfortunately I also like to have something that crunches and I find myself at the pantry reaching for peanuts (lightly salted dry roasted) or almonds.  I can't think of anything other than celery that crunches enough.

Beverly
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To: ~TeresaLynn~     Posted: Jan-25 12:02 PM (5 of 81)
1732522.1732621 in reply to 1732522.1732597
Dietitian_Erin's Avatar
~TeresaLynn~ wrote "One thing that is sometimes confusing is in Phase 1 - the "recommended" snack seems to be protein plus vegetables...but is it okay to have just protein, or just vegetables?  Or is it okay to have just a dairy serving?  "

Hi Teresa,
 
This is a great question! You may use any SBD friendly food that fits within your meal plan guidelines as a snack option. If you would like to have a snack such as fat free or low fat milk or yogurt, I would just recommend pairing this with a food high in fiber, healthy fat, or protein as well, such as adding nuts to a yogurt. You may also choose to snack just on vegetables, such as celery sticks, or just on a lean protein, such as a hard boiled egg or string cheese
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To: ALL     Posted: Jan-25 12:03 PM (6 of 81)
1732522.1732628 in reply to 1732522.1732611
RetiredStatTeach's Avatar
I am, in theory, in phase 2 but I have to think phase I otherwise I eat too much stuff that is not on phase 1 - it is all good stuff but I don't lose weight - in fact I gain!
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From: ~TeresaLynn~
To: RetiredStatTeach     Posted: Jan-25 12:04 PM (7 of 81)
1732522.1732631 in reply to 1732522.1732611
~TeresaLynn~'s Avatar
Hi, Beverly!  I'm trying a recipe this evening (meant to do it yesterday, but didn't get around to it) that was posted on the boards, and is supposed to be very crunchy - it is called "Kale Chips" - made with fresh kale.  I'll let you know how it goes.

The other thing some people like is roasted garbanzo beans - you can spice them up and they get crunchy in the oven.  Not everone likes them, though...

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From: SophieL
To: Dietitian_Erin     Posted: Jan-25 12:04 PM (8 of 81)
1732522.1732635 in reply to 1732522.1732580
SophieL's Avatar
hello Erin, 2 questions.

1. how much water is too much? I drink easily 2.5 Litre a day. I dont force myself, I just like it. Is that too much?

2. Last time I went on phase 2, I failed, I think I added stuff too quickly. This is my first week and I have decided to add one day a fruit and one day a good carb. Is that too slow or ok?

thanks.
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From: Rknrbn
To: Dietitian_Erin     Posted: Jan-25 12:04 PM (9 of 81)
1732522.1732643 in reply to 1732522.1732580
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Good morning! I am eating my morning snack as we "speak"! I am having a 1/4 c of a spicy nut mix I made over the weekend from a a recipe I found on this site. Other snacks I like to have include:
  
    100 calorie package of almonds and 6 cubes of 2% cheese
    Yogurt
    Hard boiled egg

just to name a couple. I am always looking for new ideas, though, as I tend to eat the same things and get bored.
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To: Dietitian_Erin     Posted: Jan-25 12:05 PM (10 of 81)
1732522.1732656 in reply to 1732522.1732580
Turning50in10's Avatar
For me, I find the nuts to be a most satisfying snack, almost like I am cheating.  The trick is for snacks to pre-measure and pre-package to avoid dipping into them too much!
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To: ALL     Posted: Jan-25 12:06 PM (11 of 81)
1732522.1732661 in reply to 1732522.1732628
RetiredStatTeach's Avatar
How do diet drinks - like caffeine free Diet Pepsi enter into the picture.  My husband gives me a hard time because he feels that there are some ingredients that may be raising my blood pressure or are in some other way not good...but I really like them and they seem to satisfy something - they make me feel fuller at least for awhile.

Beverly
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From: ~TeresaLynn~
To: ALL     Posted: Jan-25 12:06 PM (12 of 81)
1732522.1732664 in reply to 1732522.1732643
~TeresaLynn~'s Avatar
As people start joining us for the online chat/meeting - I just wanted to say "Welcome!"  Don't forget to refresh your browser from time to time so that you can read new questions and answers as they are posted.

And if you have a question, comment, or success to share, just click "Reply" and jump right in!
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To: ~TeresaLynn~     Posted: Jan-25 12:07 PM (13 of 81)
1732522.1732672 in reply to 1732522.1732631
RetiredStatTeach's Avatar
I thought I saw the kale chips on TV the other morning...I don't believe that I have ever bought kale - is it like spinach?
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To: Dietitian_Erin     Posted: Jan-25 12:08 PM (14 of 81)
1732522.1732680 in reply to 1732522.1732580
prophetessmomof3's Avatar
One of my favorite snacks in the afternoon is an apple with an oz of cheese. I like a sweet snack that time of day, and find the apple does the trick. Adding the cheese makes it "hold" better, and I can get through until dinner time. 
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To: SophieL     Posted: Jan-25 12:09 PM (15 of 81)
1732522.1732697 in reply to 1732522.1732635
Dietitian_Erin's Avatar
Sophiel wrote "hello Erin, 2 questions.

1. how much water is too much? I drink easily 2.5 Litre a day. I dont force myself, I just like it. Is that too much?

2. Last time I went on phase 2, I failed, I think I added stuff too quickly. This is my first week and I have decided to add one day a fruit and one day a good carb. Is that too slow or ok?"


You do want to drink adequate water each day. The SBD recommends drinking 64 ounces of water daily. Although you can drink too much water which can pose health risks, drinking 2.5 liters of water a day would still be acceptable.

It can be challenging when you begin to add in new foods to your meal plan, however I would recommend doing your best to follow the SBD Phase 2 guidelines of adding in both one fruit and one starch serving each day for the first week. If you find this difficult, try to space these servings out during the day, such as having a fruit with lunch and a starch with your dinner. When you say you failed at Phase 2 last time, what happened? Did your weight loss stall? Did you experience cravings? If weight loss stalled, you may want to review the meal plan guidelines of Phase 2 and keep a food journal to make sure you are staying on track. If you are experiencing cravings, look at your food intake and make sure you are not waiting too long in between meals/snacks.


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From: ~TeresaLynn~
To: RetiredStatTeach     Posted: Jan-25 12:10 PM (16 of 81)
1732522.1732704 in reply to 1732522.1732672
~TeresaLynn~'s Avatar
I guess it's a bit like spinach, but it's more firm, and really curly.  It was 98 cents at Walmart for a big bunch, so even if I don't like it, it was just a cheap test!
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To: prophetessmomof3     Posted: Jan-25 12:11 PM (17 of 81)
1732522.1732713 in reply to 1732522.1732680
Turning50in10's Avatar
I find an apple does the trick in the afternoon too.
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From: patina
To: ~TeresaLynn~     Posted: Jan-25 12:11 PM (18 of 81)
1732522.1732717 in reply to 1732522.1732656
patina's Avatar
HI T 

COULD YOU EXPLAIN THE WHY POPCORN IS CONSIDRED A SNACK AND THE BEST TIME
 
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To: Rknrbn     Posted: Jan-25 12:13 PM (19 of 81)
1732522.1732731 in reply to 1732522.1732643
Dietitian_Erin's Avatar
RknRbn wrote "Good morning! I am eating my morning snack as we "speak"! I am having a 1/4 c of a spicy nut mix I made over the weekend from a a recipe I found on this site. Other snacks I like to have include:
   
    100 calorie package of almonds and 6 cubes of 2% cheese
    Yogurt
    Hard boiled egg

just to name a couple. I am always looking for new ideas, though, as I tend to eat the same things and get bored."


These sound like great snack ideas! Are you in Phase 1 right now? If so, try adding variety with snacks such as celery with peanut butter, SBD friendly vegetables dipped in hummus, and lean deli meats wrapped in lettuce and dipped in mustard. You can also try adding variety by pairing different foods together. I love a snack taking slices of tomato and melting part skim mozzerella cheese on top for a "breadless pizza snack". You could also try mixing your nuts into your yogurt or even using a low fat Greek yogurt as a dip for vegetables.



 
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To: RetiredStatTeach     Posted: Jan-25 12:13 PM (20 of 81)
1732522.1732735 in reply to 1732522.1732672
prophetessmomof3's Avatar
Kale is a green, and it's got a "sharp" flavor, but I like it sauteed with gr turkey breast and beans (we call it our greens and beans), or crisped in the oven. I just made that last night. Tear the kale into small pieces, removing the tough stem. toss with a tsp of olive oil and 1/2 tsp sea salt and lay on a rack over a cookie sheet. Bake at 350 for 15 minutes or until crisp. Store in a tightly closed container (after cooling completely). Nice sub for chips for snacking. Not sure what happens to the nutrition baking it that way, but it's gotta be better than chips or fries. 
Deb
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To: Dietitian_Erin     Posted: Jan-25 12:14 PM (21 of 81)
1732522.1732736 in reply to 1732522.1732697
RetiredStatTeach's Avatar
I think that I need to get my book out again.  I started rereading it and found all sorts of things I missed the first time but didn't get far enough!

My failures are connected:  I stop exercising and eat without thought or planning and then I gain weight.  The most difficult thing for me is sticking with it...my internal motivation just doesn't seem strong enough. 
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