I am starting with phase I and I found the meal charts as well. Thank you for that - it makes things so much easier!

Name............12/29..........1/5..........1/12..........1/19...........1/26
_____________________________________________________________
charran..........208.4.........209.8.......209.4........209.6
BmarieB..........164.6........163.3.......160.8.........159.2
CarbJunky2......303
donnaliz67.......238..........238...........238............235
Freebird1.........................................251..........247
icemanjs4......................248.5
jmr410............182.0
Judy..............153...........154.8.........154..........153.6
kirbybunny......................254.4
Linda H...........162...........165
lrocchetti.......153
mrslynch.........................185...........182.2........182.9
Renee............142.4......................138.4
Serene..........................183.6.........180.8......179.8
sissy.............180............184
skippie...........216.8.........................215.6......215.4
Skyliz............123.9.........123.7.........118.8......121.4
tammay..........................146
Wnabthin.......................215.4.........211.2........209.6

Judy,


I think I missed the meal plan charts??

Thank you all for the warm welcome,

I am pretty satisfied with my 10 pounds, I know it is a good start, but I always seem to start really well and end up bad: with more weight then I had when I've started the diet. Been pretty on track, this past week, but today I had some walnuts with some agave nectar and I have been fighting with myself the entire day not to eat even more carbs.

Your stories encourage me immensely though, there is no way I can put it in words how helpful reading your postings have been and how much it contributed in my decission to start getting healthy in 2009.




thank you

Hi bluenile
Have you read the South Beach book yet? Seen our food lists and meal plan charts? You can find them by using my journal button and going to page 1. I brought them here from the official SBD web site.

Did you know that we are discouraged from drinking any fruit juices? The only one we are allowed as a sub for a veggie serving is v8 or tomato juice.

If I can do this, I know that you can too.
Can I ask what you are eating and what you consider carbs? We eat plenty of veggies in phase I and they are carb foods....are you talking about stuff like bread, muffins, etc?
Here's a recap of what we eat in phase I:
1- adequate protein at each meal along with unlimited phase I veggies.
2- 2 cups dairy daily
3-1 serving of nuts or seeds
4- 2 servings daily beans/legumes- 1/3-1/2 cup is a serving to be included as part of our veggies.
5- 1 sweet treat daily up to 100 cals. Many use the no sugar added fudgsicles for this. 2x40 cals each= 80 cals.
6- we are told that snacks are not optional in phase I...we do not have to feel hungry. Thats what sold me!!

Hope this helps!

I answered you in your journal.

Name............12/29..........1/5..........1/12..........1/19...........1/26
_____________________________________________________________
charran..........208.4.........209.8.......209.4........209.6
BmarieB..........164.6........163.3.......160.8.........159.2
CarbJunky2......303
donnaliz67.......238..........238...........238............235
Freebird1.........................................251..........247
icemanjs4......................248.5
jmr410............182.0
Judy..............153...........154.8.........154..........153.6
kirbybunny......................254.4
Linda H...........162...........165
lrocchetti.......153
mrslynch.........................185...........182.2........182.9
Quasimodo......................................................156
Renee............142.4......................138.4
Serene..........................183.6.........180.8......179.8
sissy.............180............184
skippie...........216.8.........................215.6......215.4
Skyliz............123.9.........123.7.........118.8......121.4
tammay..........................146
Wnabthin.......................215.4.........211.2........209.6

From today's SBD Daily Dish:

Thursday January 22

Fat: Friend or Foe?
Because fat is the most concentrated source of energy (i.e., calories) you can get from food, it's often vilified by popular weight-loss plans. Not all fat, however, deserves its bad reputation. Actually, good fats — like extra-virgin olive oil and canola oil — are an essential part of a healthy diet.
Did you know that fat plays a role in making vitamin D (which is actually a hormone) and other hormones, cushions your vital organs and bones, keeps your cells healthy, and aids in the absorption of vitamins A, E, and K? Good fats have other health benefits, too. Nuts and seeds, which are rich in healthy oils, can help reduce LDL (the "bad") cholesterol levels, while oily fish that contain omega-3 fatty acids can help lower high triglyceride levels (levels of fats that circulate in the blood), making the blood less sticky and thus less likely to clot and cause a heart attack or stroke.
The South Beach Diet encourages you to enjoy the good fats. Not only are they considered essential fats, meaning you must consume them in your diet to maintain good health, but they add flavor and texture to foods and help you feel satisfied. Certain fats, the so-called bad fats, should be avoided, since they contribute to heart disease and stroke. Here's a breakdown.
Good fats:
Unsaturated fat (mono- and poly-) exists in liquid form at room temperature. These are the good fats that are allowed on all Phases of the South Beach Diet. Unlike saturated and trans fats, unsaturated fats can lower your risk of heart disease and stroke.
Monounsaturated fats include extra-virgin olive oil and canola oil. Polyunsaturated fats include the omega-3s found in fish oil.
Bad fats:
Saturated fat exists in solid form at room temperature. It's found in animal products and some tropical vegetable oils, like palm kernel oil. Eating too much saturated fat can lead to high LDL ("bad") cholesterol, which can ultimately contribute to heart disease.
Trans fats are created when an unsaturated fat (like vegetable oil) is chemically altered so that it stays solid at room temperature. Consuming trans fats can lead to clogged arteries. Trans fats are found in processed foods like chips, baked goods, and fast foods. You'll see the words "hydrogenated" or "partially hydrogenated" on the ingredient label if trans fats are present. The amount of trans fats is also listed on the Nutrition Facts panel.
Note: Children under the age of two should not be on a fat-restricted diet, since fat is important for proper brain development.

This is the fats list from our list:


I use evoo and balsamic with Good Seasons. Once in a while I buy a bottle of russian as its an old favorite of mine. I find that a full fat dressing once in a while is OK....but not daily.

So if you are a blue cheese freak, it really would be best to have this as a once in a while treat. It will be better for you to find another dressing that fits the parameters of SB to use daily.

I was wondering... well so far this is the only food deletion or limit that I will miss. I can do this.

Erin:-)

TGIF Everyone......
Just wanted to wish Everyone a wonderful start to the weekend.
I've been working on getting back on plan. So far doing better with getting enough water. Making better choices. Trying to think postive.

So with that said I hope we all have a great weekend.

I am at a better place today with where I need to be as far as strictness is concerned. I logged it in my journal on 1/24/09. I have been a fool. But I found my way at least.

Hope every has a great weigh in on Monday. I probably won't weigh in until after baby. Keeping the focus on good choices instead of losses. But I am still here.

Erin :-)

Happy Sunday my SB friends!!

Its sunny and very cold here today.....brrrrrrr!! I really hate it when its so cld outside and tend to stay in and hibernate. Not great.... but it is what is for me.

This is a picture of my lunch today:

Its egg(good fat)/tuna salad made with mayo( full fat made w/ EVOO) and chopped celery and onion, on a bed of greens with tomato, roast red pepper, cucs and kalmata olives(good fat). Its a phase I meal. Its very filling an gives me my much needed veggies, protein and good fats.

Where are you adding in your veggies and good fats? These are vital to doing SB to your best advantage!!

That salad looks yummy, Judy!!

I love my veggies and good fats. Most days my lunch is some kind of salad - Greek is one of my favorites - lots of good fats in that one (olives, olive oil in the dressing). Other days a tuna salad with a few olives and that same mayo/olive oil blend you mentioned, or a chicken salad with some avocado

For dinner, I love zucchini or fresh spinach sauteed in olive oil. I almost always have either a side salad or one of those 2 veggie dishes in addition to whatever else I make for my family. (I usually make them some kind of starchy side, and I skip that and eat an extra veggie instead)

Hummus is a new favorite snack since I've been on SB, with red peppers, celery, and/or baby carrots. Other snacking staples for me include a handful of almonds or sunflower seeds, or a small banana or sliced apple with a tablespoon of organic peanut butter. Lots of different ways to get some good healthy fats into my snacks.

Breakfast is my biggest challenge for veggies. I eat "phase 1" Veggie Quiche Cups (made with spinach, broccoli and mushrooms) at least a couple of times a week, and I like tomatoes with breakfast once in a while. I try to make sure that if I DON'T eat veggies with breakfast, I definitely have some with my morning snack that day.

Name............12/29..........1/5..........1/12..........1/19...........1/26
_____________________________________________________________
charran..........208.4.........209.8.......209.4........209.6........... 207.2
BmarieB..........164.6........163.3.......160.8.........159.2
CarbJunky2......303
donnaliz67.......238..........238...........238............235
Freebird1.........................................251..........247
icemanjs4......................248.5
jmr410............182.0
Judy..............153...........154.8.........154..........153.6
kirbybunny......................254.4
Linda H...........162...........165
lrocchetti.......153
mrslynch.........................185...........182.2........182.9
Quasimodo......................................................156
Renee............142.4......................138.4
Serene..........................183.6.........180.8......179.8
sissy.............180............184
skippie...........216.8.........................215.6......215.4
Skyliz............123.9.........123.7.........118.8......121.4
tammay..........................146
Wnabthin.......................215.4.........211.2........209.6