60SIXTY   88,722
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60SIXTY's Recent Blog Entries

Fiber - Fiber - Fiber ### I am up to my ears in fiber ### And Soy

Sunday, November 23, 2008

Maintaining an intake of 25 to 35 mg of Fiber per day is suppose to help control cholesterol. One of my medical issues is cholesterol. I am to get my next blood level in the middle of December. I can not take staton drugs due to the unwanted side effects.

25mg X 7 = 175 mg of Fiber.
My latest plan is to try to get that much a week. That way, if I only have 18 grams some days, I might be able to correct it on another day.

What I have learned about Fiber since joining Spark People:
--> Grandma was wrong about how much fiber is in lettuce. I couldn't eat enough lettuce to give me 25 grams.
--> Reviewing the nutritional breakdown under "My Weekly Progress" --located at the bottom of "My Nutrition" page, has helped me learn what foods are high in fiber.

Besides eating my veggies faithfully, eating fruit helps with the fiber.
***Fiber One - available at most groceries - Has a really good amount of fiber. I didn't think I would like it. But surprise, surprise [remember Gomer Pyle] -- I actually like it.
***Nuts have more fiber than lettuce.
***Soy nuts [in a controlled amount] have fiber.

Speaking of Soy -- it is suppose to have positive benefits towards lowering the bad cholesterol. I include in my diet:
Soynut Butter [must limit, it is high fat] [At krogers, I found in the health food aisle]
Soynuts for salad toppers [find in the produce department and from local growers.]
Edamame' with cooked veggies or raw on a salad. [frozen food department.]


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12-2-2008 Just received a spark newsletter about fiber. A lot I didn't know. I don't think I have IBS. I subscribed to it because I know people who do. Not sure that some of this applies to me.
Tips for Eating Fiber
You've probably heard of fiber, the indigestible part of plants that gives them their structure while offering you health benefits. There are actually two different types of fiber. And when you have IBS, the way in which you eat them can either help or hurt your condition. Here's what you need to know.

* Aim for 25-35 grams of fiber each day. Slowly increase the amount of fiber in your diet to until you meet that goal. Include a variety of grains such as wheat, rye, barley, oat, farro, kamut, couscous, soy, and quinoa.
* Always eat soluble fiber first, whenever your stomach is empty. Make soluble fiber foods the largest component of every meal and snack. Foods rich in soluble fiber include: oatmeal, pasta, rice, potatoes, French bread, sourdough bread, soy products, barley, and oat bran. Nuts, beans, and lentils are also a good source of soluble fiber. However, nuts also include fat and lentils also contain some insoluble fiber.
* Never eat insoluble fiber on an empty stomach, in large quantities at one sitting, or without soluble fiber. Foods rich in insoluble fiber include: wheat bran, whole grain products, and whole wheat products.
* Never eat high-fat foods on an empty stomach or without soluble fiber. (Limit fat intake to 25% of your total daily calories.)
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good spark people reference
www.sparkpeople.com/resource/referen
ce_fiber.asp



South Beach Phase 2 - Lunch & Supper

Sunday, November 23, 2008

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I am a novice when it comes to the South Beach diet. I am creating this blog more for my own reference. I refer to my 2003 edition of Dr. Arthur Agatston, MD, "The South Beach Diet." There are testimonials in the book that go against what Dr. Agatston would recommend. I try to follow the doctor's recommendations. I am not always successful at following his recommendations. This diet is not appropriate for persons with kidney disorders.
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Calls for a lighter meal at noon, more substantial snacks mid-morning & mid-afternoon.
At this time, I usually eat a huge 4 cup ++ salad for lunch with 2-3 oz of a protein source. For loosing 10#, I rewarded myself with new 24 oz Correll bowls.

Supper, I consume similar in calories to my lunches.

Seafood: My goal is 8-12 ounces per week. I look for products that are suppose to be low in mercury.
To cut our grocery expense, I have almost quit buying salmon fillets. I do buy one can of canned: Alaskan salmon packed in water. This plays havoc with the sodium levels. I do NOT buy farm raised salmon. On Monday's, a busy day for us, I make a salmon chowder for supper.
Same for Tuna, I buy canned. Instead of the old standby Tuna casserole, I have collected recipes with veggies & legumes.
Canned Clams - No pasta recipes welcome.
Frozen Shrimp & a frozen white fish are in my freezer. I fix one or the other once per week. They are packaged so I can remove what I need. I use the South Beach book for ideas.

Beef or Pork: I don't eat more than once or twice per week, if possible.

Chicken: I eat some about 4-5 days per week. To control my food budget, I have bags of frozen Chicken tenders in the freezer. I plan to occassionally roast a whole chicken. I will use the bones to make broth, which will be essentially sodium free.

I eat some kind of veggies for both lunch and dinner.

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South Beach Lunches & / or Supper, Phase 1

Sunday, November 23, 2008

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I am a novice when it comes to the South Beach diet. I am creating this blog more for my own reference. I refer to my 2003 edition of Dr. Arthur Agatston, MD, "The South Beach Diet." There are testimonials in the book that go against what Dr. Agatston would recommend. I try to follow the doctor's recommendations. I am not always successful at following his recommendations. This diet is not appropriate for persons with kidney disorders.
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[under construction]
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South Beach Breakfast, Phase 1 & 2

Sunday, November 23, 2008

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I am a novice when it comes to the South Beach diet. I am creating this blog more for my own reference. I refer to my 2003 edition of Dr. Arthur Agatston, MD, "The South Beach Diet." There are testimonials in the book that go against what Dr. Agatston would recommend. I try to follow the doctor's recommendations. I am not always successful at following his recommendations. This diet is not appropriate for persons with kidney disorders.
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SOUTH BEACH; No sugar! No grains in Phase 1.
Phase 1 Breakfast
6 oz of V8 Low Sodium Juice --
Almost every day. I have found I don't miss the sodium. I didn't like it when I tried it a few years ago. Perhaps they have improved it. I like to add ice. I do not like plain low sodium tomato juice.

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Water or Caffeine free beverages. I like herb tea.

No cooking with butter. Use PAM or a store brand spray.

A source of protein every breakfast. There are a lot of recipes in the book.--
You can use liquid egg substitute.
Scramble one whole egg with 2 extra egg whites. [Cook the yolk for the dog. It will make his coat shine.] Can add mushrooms, onion, or herbs to an egg. C
Saute' spinach & top with an egg
I haven't tried this, but the book suggests folding Asparagus into an omlet.
Canadian Bacon or serving of Low Fat Breakfast Ham. [I read the label to see what a serving is and try to stick to that.]
Peanut Butter: 1 tsp only -- put on a stick of celery if you are in a hurry. [I prefer anything but this for breakfast.]

This is a little iffy on Phase 1: I ate the following because I am not suppose to have so many eggs. I did go through one carton of the Liquid Egg Substitute before I started this:
**~** Fat Free, Sugar Free flavored yogurt. It was sweetended with artificial sweetener. No fruit on the bottom, etc. Just the basic flavored stuff. It should not have more than 100 calories. I mixed with this 1/2 ounce of Pecans. If I was too high on calories or fat, I would decrease it to 1/4 ounce. [Package label told how many per ounce.]

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emoticon Phase 2 South Beach - Breakfast
Can continue on the Phase 1 for breakfast, but consider adding fruit. Maintain portion control.
Still avoid caffiene.
Sample menu from the book:
1 cup of strawberries
1/2 cup of old-fashioned oatmeal mixed with 1 cup of skim milk. Add 1 TBS of chopped walnut.

My favorites:
**~** Blueberries [ I have several pints in the freezer from berry picking last summer. ] They are sugar free. I usually only eat 1/2 cup in stead of a full cup. I want to make sure I don't start gaining weight or start craving because of this change.
**~** Eat the berries with Oatmeal or Fiber One or my same yogurt from Phase 1.
**~** I sometimes eat a bowl of "Breakfast Ricotta Creme" with the berries or the almonds. I eat this if I know I won't be able to eat lunch until late.
**~** I still eat 1/4 to 1/2 ounce of Almonds with breakfast to keep my fiber up. My personal goal is to have 25 to 35 mg of fiber per day. It is difficult to achieve.


Although fruit is now allowed, I limit myself to 1-2 servings per day. My copy of Dr. Agatston
allows closer to 4 servings per day. I don't want to do that at this time.
Check this link for serving sizes:
www.sparkpeople.com/resource/nutriti
on_articles.asp?id=177



South Beach Phase 1 Snacks

Sunday, November 23, 2008

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I am a novice when it comes to the South Beach diet. I am creating this blog more for my own reference. I refer to my 2003 edition of Dr. Arthur Agatston, MD, "The South Beach Diet." There are testimonials in the book that go against what Dr. Agatston would recommend. I try to follow the doctor's recommendations. I am not always successful at following his recommendations. This diet is not appropriate for persons with kidney disorders.
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DH lost a lot of weight quickly, and I lost 2-3# a week while on Phase 1. These are my stand-by snacks. South Beach has some similarities to Dr. Gott's "No sugar, No White flour diet." Phase 1 doesn't have any flour or sugar or fruit. Also, veggies are restricted to the ones with the least calories & the least sugar. The theory is, following this diet for two weeks, will break the cycle of cravings.
Because of the restrictions, I would not consider sticking with the Phase 1 for more than 2 weeks at a stretch. Go to Phase 2 for a couple weeks, than back to Phase 1 if you need to. Other South Beachers have trouble when they switch to the higher level. My weight loss slowed down, but I did not gain. Exercise is very important, too. In Phase 1, I had a lot of trouble consuming the amount of FIBER that my physician recommends.

There are 3 snacks a day:
->Mid-Morning [usually, I keep around 60 calories]
->Mid-Afternoon [usually, I keep around 60 calories]
->Evening/Snack or "Dessert" { the ones recommended in the book are as much as 350 to 380 calories] I would like at my nutrition page to decide how many calories I had left for the day before I ate.

The Mid-morning & Mid-afternoon Snacks: Reduced Fat Cheese is an option, but keep in mind if you might have a protein restriction, cheese and some other items have a lot of protein. I also had trouble with constipation if I ate too much cheese. White cheeses are generally lower calorie and lower fat than the yellow cheese.

My Favorites:
**Up to 10 cherry tomatoes with 1/2 cup of low fat cottage cheese.

**Celery stick or Cucumber slice with the Light Laughing Cow Cheese. [they just recently started stocking this at Krogers and at Walmart in NE Indiana]

**Light [part-skim] Cheese or string cheese /comes individually wrapped.

*** I keep cut up celery sticks & green Bell Pepper strips in the refrigerator. I can use for a snack, or cut them up for a salad or soup. Sometimes, I just ate the veggies. / Carrots are discouraged in Phase 1.

**Celery stuffed with[sugar free] Peanutbutter or soybutter [which the I.M. Healthy brand is sugar free] When looking for sugar, read the ingredient list. Not the nutrition breakdown. Most food has a certain amount of natural occurring sugar. Can use slices of cucumber instead of celery. Soy products are suppose to help cholesterol: good vs lousy cholesterol levels. Soynut butter is higher in fat than peanutbutter. So use sparingly.


**Hummus on celery or cucumber slice {there are recipes, but I can't find some of the ingredients. They do have it ready made near the deli.} Someday, I want to try making ElaineHN's Hummus.

**Low-fat, no sugar added cold cut such as turkey or ham = to make a "roll-up" -- place the cold cut on a lettuce leaf, add a scallion, a strip of Bell Pepper, scant amount of reduced fat mayonnaise. [It is like a veggie taco]

*** For the evening dessert. Click on the recipe & cookbook info on my spark page. Look at the Ricotta Creme recipe. [Fairly high in calories & protein.] Not all desserts are appropriate for South Beach. I saved them because I might want to use them for family dinners.



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