Advertisement -- Learn more about ads on this site.
 

team318forum


  Team Forum
South Beach Diet (Lifestyle!)

A Guide to Posting in Your SparkTeam Forum

  FORUM:   South Beach "Tools"
TOPIC:   "Nutshell Guidelines" for Menu Planning 


Search
Reply Create A New Topic Subscribe to this Discussion
Advertisement -- Learn more about ads on this site.
Author: Message: Sorting Last Post on Top


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
2/21/14 9:20 A

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
Calories do count and cheese definitely can stall many people. I'm careful with salad dressing. I make my own for at home.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


BAHASISTER
BAHASISTER's Photo SparkPoints: (3,766)
Fitness Minutes: (2,481)
Posts: 35
2/21/14 9:11 A

BAHASISTER's SparkPage
Send Private Message
Reply
Stopped losing weight so I went back and read the "basics" again. I think I was eating too many fats in salad dressings and cheeses. I have been on phase 1 for 3 weeks and only lost 4 lbs.

Believing I can change!


 current weight: 185.7 
 
190
180
170
160
150


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
5/16/13 3:28 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
lets getback to basis..yum

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
1/10/13 9:49 A

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
My scale is one of my most valuable tools. I use it every day.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


WAKEUP60
WAKEUP60's Photo Posts: 2,946
1/10/13 7:34 A

WAKEUP60's SparkPage
Send Private Message
Reply
Yes, thank you too for the nutshell list. ANd I do have a scale I have used now and then but plan on doing more so now..

To dream of the person you would like to be is to waste the person that you are. Be true to yourself and enjoy life.


 current weight: 211.0 
 
222
211.5
201
190.5
180


HOPEFUL67
HOPEFUL67's Photo Posts: 1,189
1/8/13 11:41 A

HOPEFUL67's SparkPage
Send Private Message
Reply
I'm about ready to start this diet - read the books - planned out some receipes. Thanks for Nutshell list - I think that will really help me a lot.
Flo


 Pounds lost: 6.0 
 
0
3.5
7
10.5
14


CHERIONE
CHERIONE's Photo Posts: 721
9/3/12 9:05 P

CHERIONE's SparkPage
Send Private Message
Reply
Thanks for the nutshell list!

Cheri
BLC 24 MIGHTY MOCHA HUNTERS!

I Believe!

"To everything there is a season, and a time to every purpose under Heaven" Ecc. 3:1

Today is the tomorrow you've been waiting for...

Be inspired! http://www.youtube.com/watch?v=H8ZuKF3dxCY


 current weight: 181.0 
 
199.5
194.875
190.25
185.625
181


MONICA_S1
MONICA_S1's Photo SparkPoints: (275)
Fitness Minutes: (0)
Posts: 4
6/14/12 10:05 A

Send Private Message
Reply
Thanks for the "nutshell" list - this is a great tool for newbies like me :)


 current weight: 148.0 
 
171
160.75
150.5
140.25
130


KIERAE
KIERAE's Photo SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
6/12/12 12:30 P

KIERAE's SparkPage
Send Private Message
Reply
Newdre - congrats on your success and you definitely got the "key" element to making this way of eating a lifestyle. We must figure out what works for each one of us!

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135


NPA4LOSS
NPA4LOSS's Photo SparkPoints: (110,710)
Fitness Minutes: (56,414)
Posts: 32,147
6/10/12 5:31 P

NPA4LOSS's SparkPage
Send Private Message
Reply
I copied printed and posted the nutshell on my fridge. A great way to help me make decisions when I open the door!

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







 April Minutes: 511
 
0
375
750
1125
1500


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
6/10/12 3:27 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
Wow, it's great to have someone help you. We have the phase 1.5 that we use transitioning to phase 2. It makes it much easier and not a jolt to your system going from ph 1 to ph 2. That is only on this board, it isn't from the diet. The leaders made it up to help us.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


NPA4LOSS
NPA4LOSS's Photo SparkPoints: (110,710)
Fitness Minutes: (56,414)
Posts: 32,147
6/10/12 12:11 P

NPA4LOSS's SparkPage
Send Private Message
Reply
emoticonemoticonemoticon

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







 April Minutes: 511
 
0
375
750
1125
1500


NEWDRE
NEWDRE's Photo Posts: 29
6/10/12 10:37 A

NEWDRE's SparkPage
Reply
Terrific summary! I just wanted to highlight the part about adjusting fruit, grain and starchy veggies to what YOU can tolerate. After well over two years on the Beach I was really stuck and almost thought I was where my body needed to be. Then my naturopath suggested backing off of the alllowances for the carbs just a bit. I also cycled carbs and calories (more some days, less others), did some cleansing and added more high intensity exercise. That did the trick, and I went through my goal without stopping until I was a few pounds less. Now I'm trying to figure out maintenance FOR ME. It was a lesson learned that general guidelines are great, but we need to listen to our bodies, too. Phase 2 of South Beach is all about that, I think.


105 Maintenance Weeks
 
0
30
60
90
120


CINDILP
CINDILP's Photo SparkPoints: (76,829)
Fitness Minutes: (55,105)
Posts: 10,742
6/8/12 12:23 P

CINDILP's SparkPage
Send Private Message
Reply
Thanks. This is very helpful!
Cindi

Cindiï

Team leader:
Careers
Funny, I Don't FEEL 50 (or 60 - it's all good)!
Parents of ADHD Children
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




 current weight: 166.0 
 
170
165
160
155
150


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
5/6/12 11:48 A

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
Sounds great!!

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


NPA4LOSS
NPA4LOSS's Photo SparkPoints: (110,710)
Fitness Minutes: (56,414)
Posts: 32,147
5/5/12 5:02 P

NPA4LOSS's SparkPage
Send Private Message
Reply
emoticon I found a new recipe for the slow cooker with marinated artichoke hearts and tomatoes. I added peppers and capers. I will see at supper if it is as good as it sounds. It is very Mediterranean too. emoticon

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







 April Minutes: 511
 
0
375
750
1125
1500


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
5/5/12 4:20 P

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
Kierae has put tons of good recipes on here. The eats at her house are good. LOL.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
5/5/12 2:34 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
There are lots of recipes on this site. Many of them are simple and good. Keep looking.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


NPA4LOSS
NPA4LOSS's Photo SparkPoints: (110,710)
Fitness Minutes: (56,414)
Posts: 32,147
5/5/12 1:57 P

NPA4LOSS's SparkPage
Send Private Message
Reply
I added some beans and did away with the frozen yogurt. I am trying to find some good new recipes. I feel so much better in my clothes after just a week.

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







 April Minutes: 511
 
0
375
750
1125
1500


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
5/2/12 2:57 P

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
Most of us have no problems getting in our serving of cheese. LOL.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


NPA4LOSS
NPA4LOSS's Photo SparkPoints: (110,710)
Fitness Minutes: (56,414)
Posts: 32,147
5/2/12 9:00 A

NPA4LOSS's SparkPage
Send Private Message
Reply
I did better yesterday with adding calories by consuming more veggies and more meat. My tummy likes the smaller amounts though. I am going to try cutting some cheese today as it is a go to friend for me. I don't actually crave many sweet things so that is in my favor. emoticon

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







 April Minutes: 511
 
0
375
750
1125
1500


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
5/1/12 9:53 P

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
When you get rid of the starchy carbs and sugar the hunger disappears. Be sure and get your beans in. They add some calories. Some cheese and nuts are usually good for some calories too.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
5/1/12 9:44 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
Good plan Nola.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


NPA4LOSS
NPA4LOSS's Photo SparkPoints: (110,710)
Fitness Minutes: (56,414)
Posts: 32,147
5/1/12 4:29 A

NPA4LOSS's SparkPage
Send Private Message
Reply
emoticon I made a copy of the nutshell for Phase 1 and will post it on my Fridge. I hope I can get more food in tomorrow. I am struggling to do 700-800 calories a day. emoticon

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







 April Minutes: 511
 
0
375
750
1125
1500


KIERAE
KIERAE's Photo SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
3/13/12 9:33 A

KIERAE's SparkPage
Send Private Message
Reply
Not always..8oz equals one cup when it comes to liquids. But with veggies it depends on the veggie (ie leafy). For example 85gms of packaged cole slaw veggies actually is 1.5 cups. Sparks tracker usually gives you several options on veggies which can help u compare/calculate (ie cup/100gms).

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
3/12/12 10:17 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
Kierae So to weigh veggies on the scale 8oz=1cup?

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
3/12/12 6:03 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
Wernerett, I think you're doing the right thing. I was always hungry on WW, too. For me, it's too high carb and too low protein. I was using 1/3 of my points on dairy.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


WERNERETTE
WERNERETTE's Photo SparkPoints: (8,775)
Fitness Minutes: (4,581)
Posts: 904
3/12/12 1:47 P

Send Private Message
Reply
I don't really measure out my protein either. I used to on weight watchers and felt like I was always hungry, which is why I much prefer South Beach. I am probably eating 5-6 ounces of protein in a meal, sometimes more if I'm hungry. I just make sure it is lean. I am much more precise when it comes to measuring fats and carbs. I measure my cheese, my milk, my oil, things that I definitely don't want to overdo. Lean proteins and veggies are something I am not as worried about!

~ Jacqui ~


 current weight: 197.0 
 
240
217.5
195
172.5
150


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
3/12/12 12:13 P

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
I'm always surprised at how much protein I need.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
3/11/12 11:47 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
I feel better when I eat more protein, also. When I drop my protein intake, I gain weight.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


KIERAE
KIERAE's Photo SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
3/11/12 10:52 P

KIERAE's SparkPage
Send Private Message
Reply
I don't eat 3 ounces of protein - I need more. My serving sizes is 4 ounces..sometimes 5...and 6 when it comes to fish. My snack size of protein may be more 2 ounces than 1. The recommendations is guidelines. Some folks need more protein than others. I am totally a protein kinda gal. Protein and veggies - everything else comes in third or further down the pecking order.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
3/11/12 9:34 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
I am just noticing a serving of protein is 3oz...opps...my servings have been 4oz and i have even eaten 5oz before

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
3/11/12 9:28 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
kierae thats a great idea! So i just need to weigh the veggies on the scale 8oz=1cup?

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
3/11/12 4:19 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
I measure for recipes, but not if I'm just adding to a salad. Soup recipes, etc., just habit.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


KIERAE
KIERAE's Photo SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
3/11/12 2:27 P

KIERAE's SparkPage
Send Private Message
Reply
I have a scale - I rarely actually use measuring cups for veggies.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
3/11/12 2:06 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
I chop it to measure. My sister shoves the stalks into a measuring cup and cuts them off at the rim. Either way works.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
3/11/12 1:55 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
how do you measure something like celery to ensure you have a cup

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
3/11/12 1:54 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
gotcha..I had 2 cups of cabbage and could not eat it all...thats why i was clarifying..ha!

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


KIERAE
KIERAE's Photo SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
3/11/12 1:08 P

KIERAE's SparkPage
Send Private Message
Reply
Not all veggies cook down to half. Bottom line is 4 1/2 cups of veggies is in the RAW state which is why it honestly should not be that hard to get them in. Leafy veggies cook down majorly in comparison to say carrots or green beans.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135


ALOVEBEAM
ALOVEBEAM's Photo Posts: 1,313
3/11/12 12:38 P

ALOVEBEAM's SparkPage
Send Private Message
Reply
Glad i found this thread. Is the 2cups of veggies equal to 2cups raw=1cup cooked??

Follow my Journey on Instagram www.Instagram.com/Kaispeaks


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
2/12/12 2:59 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
The 'nutshell' goes right to the basics. I go back to it when I get 'stuck'.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


DEE797
DEE797's Photo SparkPoints: (123,764)
Fitness Minutes: (110,634)
Posts: 13,516
2/12/12 2:26 P

DEE797's SparkPage
Send Private Message
Reply
Thanks Kierae, for this "nutshell", helps a lot.

dee2 (D2)
Hutto, Texas
Central Time (CT)



 Pounds lost: 4.0 
 
0
13
26
39
52


ITS_MY_TURN_NOW
ITS_MY_TURN_NOW's Photo Posts: 2,692
10/28/11 11:45 A

ITS_MY_TURN_NOW's SparkPage
Send Private Message
Reply
Thank you, Kierae.
It is exactly what I needed.
emoticon
Julee

~ Julee ~
Northern Illinois

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." Thomas A. Edison



 Pounds lost: 13.2 
 
0
16.25
32.5
48.75
65


MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (266,244)
Fitness Minutes: (224,768)
Posts: 63,012
10/23/11 10:41 P

Community Team Member

MORTICIAADDAMS's SparkPage
Send Private Message
Reply
Kierae has put everything you need here to be successful.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


206 Days since:  sitting on my butt for long periods of time
 
0
62
125
187
250


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
10/22/11 11:01 P

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
KVROSE, there is lots of info on the'* sticky topics'. Read them and you'll have it all. The 'nutshells' are the most help.

Edited by: LUVSBULLDOGS at: 10/22/2011 (23:02)
Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


KVROSE48
KVROSE48's Photo SparkPoints: (2,183)
Fitness Minutes: (855)
Posts: 69
10/22/11 10:05 A

KVROSE48's SparkPage
Send Private Message
Reply
Nutshell Guideline- exactly what I was looking for. This site is 100 times more supportive and motivating than W/W ever was.


I'm not over weight, I'm just 9 inches to short.

Shelley Winters


 current weight: 178.5 
 
197
186.5
176
165.5
155


LUVSBULLDOGS
LUVSBULLDOGS's Photo SparkPoints: (82,683)
Fitness Minutes: (62,452)
Posts: 8,972
8/12/11 12:33 A

LUVSBULLDOGS's SparkPage
Send Private Message
Reply
Thanks Kierae. I need that tatood on my hand.

Berta
Prosser, Washington PDT




 current weight: 157.6 
 
159
156.75
154.5
152.25
150


BEFIT014
BEFIT014's Photo Posts: 29,030
8/11/11 9:02 P

Community Team Member

BEFIT014's SparkPage
Send Private Message
Reply
oh, yeah! This is GREAT! Thanks, Kierae!

Michele~Leader Motivation & Positive Attitude Team
.•*´`•.¸ .•*´`•.¸ .•*´Show Your•*´`•.¸ .•*´•.¸ .•*´`•.¸
.•*´`•.¸Motivation & Positive Attitude•.¸ .•*´`•.¸

" I never regret it when I do it, but I always regret it when I don't. "



 current weight: 128.0 
 
149
141.75
134.5
127.25
120


MS_SWEETHEART
MS_SWEETHEART's Photo SparkPoints: (47,902)
Fitness Minutes: (21,650)
Posts: 8,171
8/11/11 3:55 P

MS_SWEETHEART's SparkPage
Send Private Message
Reply
Extremely helpfulemoticonemoticon

Never undermine your worth, by comparing yourself to others. ~Tonya J.

Confidence comes not from always being right, but from not fearing being wrong. ~Peter T. Mcintyre


KIERAE
KIERAE's Photo SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
8/11/11 2:31 P

KIERAE's SparkPage
Send Private Message
Reply
Here is the SBD Phase 1 in a nutshell:

Typical day on phase 1



* Breakfast--1/2 cup veggies (may be V8 Juice), and protein (like egg beater, eggs, or Canadian bacon)

* Snack--protein (nuts, cheese, beans, meat) may include veggies like sweet pepper scoop or celery sticks with peanut butter or Laughing Cow

* Lunch--2 cups veggies and protein (like chicken, beef, fish, lean pork) Snack--same as the morning (cottage cheese and cheese count as protein not as milk)

* Dinner--2 cups veggies and protein

* Dessert/snack--ricotta cream or something similar not just a sugar free jello (something with protein is best)





More helpful ideas about the plan.



* Drink at least 8 cups of water each day. Add more water if you are really heavy.

* Eat 1/2 a cup of hearty beans to help you keep from feeling hungry.

* Have 2 cups of milk each day (yogurt counts as your milk).

* 1 tsp canola or olive oil at breakfast, 1 TAB canola or olive oil for lunch and dinner (or equivalent fat like 1/3 avocado).

* Have a balanced multi-vitamin, take a fiber supplement if needed (Citrucel for example), take some extra calcium if you are an older woman

* Remember to eat until satisfied not stuffed. Eat a serving, wait 20 minutes and if still hungry eat some more.

* A protein size is about 3 ounces in Phase 1. Use 1 ounce for snacks

* Hunger 1 1/2 hour to 2 hours after a meal is a craving and means your sugar load is out of whack. Hunger 3 or 4 hours later means you are hungry.


-----------------------------------------------------------------------------

Phase 2 in a nutshell



BREAKFAST



Protein: Quantity is not limited.

Vegetables: Minimum 1/2 cup.

Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. **This varies per individual so you must learn what YOU can tolerate

Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. **This varies per individual so you must learn what YOU can tolerate

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 tsp mayonnaise or oil (optional)



LUNCH



Protein: quantity is not limited

Vegetables: minimum 2 cups

fruit: (see breakfast info)

starch: (see breakfast info)

milk/dairy: (see breakfast)

fat: 1 tbsp mayonnaise or oil



Dinner



Protein: quantity is not limited

Vegetables: minimum 2 cups

(all the rest the same too)



snacks and Dessert: optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. You may have 2 or 3 snacks.



Drinks: Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135


 
Page: 1 of (1)  
   
Report Innappropriate Post

Other South Beach Diet (Lifestyle!) South Beach "Tools" Posts


Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=20783x318x43487926

Review our Community Guidelines