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Tuesday

The Colors Of Produce And Nutrition

Sonoma Diet - See Results in 10 Days!

The colors of certain fruits and vegetables can tell you a lot about the types of vitamins and nutrients they contain. Here's a guide that covers the whole fruit-and-veggie rainbow:

Purple/Blue: Containing high levels of phytochemicals like anthocyanins and phenols, plus antioxidants, blue and purple fruits and vegetables are thought to possess antiaging benefits. In addition to keeping you looking young, they can help you feel younger by aiding in memory function, reducing the risk of some cancers, and promoting urinary tract health. Blueberries, grapes -- two of the Ten Sonoma Diet Power Foods -- plums, purple asparagus, eggplant, and purple peppers can all help you get your purple in.

Green: Full of phytochemicals like lutein, green produce has mighty antioxidant power and can help reduce the risk of some cancers, maintain good vision, and reinforce strong bones and teeth. Go green with kiwi fruit, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

White: White, tan, and brown produce contains phytochemicals such allicin, which is associated with a reduced cancer risk, healthy cholesterol levels, and heart health. Get these benefits with brown pears, white peaches, cauliflower, garlic, onions, jicama, and white corn.

Yellow/Orange: These sunny-colored fruits and veggies contain vitamin C, antioxidants, carotenoids, and biflavonoids. They are thought to help maintain a healthy heart, preserve vision, reduce the risk of some cancers, and promote a healthy immune system. Go orange with grapefruit, mangoes, nectarines, tangerines, lemons, carrots, and butternut squash.

Red: This vibrant color indicates the presence of lycopene and anthocyanins, which help improve memory function, maintain heart and urinary tract health, and lower the risk of some cancers.

Sonoma Diet presents: Dr. Guttersen's Tip of the Day

Fiber Full

The Sonoma Diet recognizes the importance of fiber in a healthy diet -- but which fruits and veggies pack the biggest fiber punch per serving size? Artichokes contain a whopping 6.5 grams per serving, pears contain 5.1 grams, acorn squash has 4.5 grams, boysenberries have 3.5 grams, and apples contain 3.3 grams per serving. All are definitely leaders of the fiber-packed pack!

Thursday

All About Fish

Get the Dish on Fish
by
Jillian Michaels

Over the past few years, there has been a lot of back and forth about making fish a part of your regular diet. The big debate has been whether the benefits of omega-3 fatty acids outweigh the dangers of the mercury levels that are being detected in various species from waters around the world. What's the verdict? Fish is still a good catch!

The FDA and EPA maintain that their 2004 consumer advisory, "What You Need to Know About Mercury in Fish and Shellfish," remains current. According to the report, fish and shellfish are an important part of a healthy diet and can contribute to heart health as well as to children's proper growth and development.

It is suggested that adults eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Good options include:

  • Shrimp
  • Canned light tuna
  • Salmon
  • Pollock
  • Catfish
Additionally, albacore tuna -- also known as white tuna -- contains more mercury than "light" tuna, so it is suggested that you limit yourself to about six ounces of albacore tuna each week, as opposed to 12 ounces of the fish that are lower in mercury. (Children should be served smaller portions of fish in general.)

Are there any fish you should steer clear of? Yes, actually. The FDA currently recommends that you do not eat shark, swordfish, king mackerel, or tilefish because they contain dangerously high traces of mercury. You should also be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. For more information, visit www.fda.gov.

Finally, don't lose sight of the fact that fish is an excellent source of protein and healthful omega-3 fatty acids. When preparing fish, stick to grilling and baking. Avoid frying fish or adding creamy or buttery sauces. With all the great benefits of eating fish, there's no sense in drowning it in fat!

JILLIAN'S TIP OF THE DAY
Sources of Omega-3s

Omega-3 fatty acids are also found in flaxseed, walnuts, and pumpkin seeds. Like monounsaturated fats, omega-3 fats improve heart health by helping keep cholesterol levels low, and can aid in stabilizing an irregular heartbeat and reducing blood pressure. It also acts as a natural blood thinner to reduce the risk of blood clots and strokes. As if that wasn't enough, your brain -- which is 60 percent fat -- needs omega-3 to function properly. So eat it up, people! -- Jillian Michaels

More About Fish:

Low Carb & Good Carb Recipes

Many people who are new to the Zone Diet find that they eat more fish now ... Submerge the fish in the flavored water and poach for about 10 to 15 minutes. ...
dietandbody.com/lowcarb_recipes/nfblog/?p=12

Fried Fish Ukha

Fried Fish Ukha. ... Use same ingredients as in the Cod Ukha recipe but use a whole fish instead of a fillet. Cook the broth the same way as in the Cod Ukha ...
dietandbody.com/article1122.html

Weight Loss: Low Carb Recipe Makeover - Crusted Fish Fillets

This simple fish dish is quite elegant with its subtle flavor of rosemary. ... Serve them over the fish. Pair this entrée with steamed asparagus and a large ...
dietandbody.com/weightloss/2006/04/low-carb-recipe-makeover-crusted-fish.html

Did You Know? » Nothing Fishy About Fish Oil

There are 2 classes of essential fatty acids, the omega-6 and omega-3 fatty acids, found primarily in fatty fish with high oil content, consists of both ...
dietandbody.com/did-you-know/?p=13

Diet and Body

Craving Control- Low Carb Banana Nut Bread- 97 lbs Lost- Lunches- Fish Dish- Italian Foods on Sonoma Diet- Why Eat Organic ...
dietandbody.com/

Diet and Body » Success Stories

Fish Oil- Anti-cancer Foods- Growth Hormone- Cooking Tips- Super Foods- Biggest ... Craving Control- Low Carb Banana Nut Bread- 97 lbs Lost- Lunches- Fish ...
dietandbody.com/diet/nfblog/?cat=1

Diet and Body » 2006 » February

For dinner, which is served at lunchtime, three courses are a must: soup as a first course, meat or fish with salads and rather large side dish (potatoes, ...
dietandbody.com/diet/nfblog/?m=200602

Diet and Body » Fish Oil- Anti-cancer Foods- Growth Hormone ...

Nothing Fishy About Fish Oil Research has shown increasing evidence for amany health-protecting effects of fish oil… Cancer Fighting Foods ...
dietandbody.com/diet/nfblog/?p=250

Dieting Tips, Tricks, FAQ, Q&A, and Advice » 2006 » June

Of course, we also regularly caution against eating fish high in mercury (including tilefish and tuna). If this seemingly conflicting advice leaves you ...
dietandbody.com/Tips/nfblog/?m=200606

Diet and Body » 2006 » June

As South Beach DietTMSouth Beach Diet followers already know, fish - particularly oily fish, like salmon and lake trout - is rich in heart-healthy omega-3 ...
dietandbody.com/diet/nfblog/?m=200606

More Results: 1 2 3 4 5 6 7 8 9 10 Next

Monday

South Beach Cheese Crepes

Savory Egg, Ham, and Cheese Crepes

Good For Phase 2 of the South Beach Diet

Serves 4

Description
If a wheat or gluten allergy won't usually allow you to enjoy crepes, then this delicious breakfast dish is for you! Chickpea flour -- a nonwheat, gluten-free flour made from ground dried chickpeas -- creates filling, protein- and iron-rich crepes that are just as tasty as they are nutritious. Look for the flour in your health food store. If you have some fresh herbs on hand, add a chopped tablespoon or two just before rolling up the crepes.

Ingredients

Crepe Batter:

1/3 cup chickpea flour
1/3 cup 1 percent milk
1 tablespoon plus 1 1/2 teaspoons warm water
1 large egg
1 tablespoon plus 1 1/2 teaspoons canola oil
1/8 teaspoon freshly ground black pepper

Crepes:

2 teaspoons canola oil, divided
4 (1-ounce) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-ounce) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper

Instructions
For the crepe batter: Purée flour, milk, water, egg, oil, salt, and pepper in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes.

For the crepes: Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cook until edges begin to brown, about 1 minute. Carefully flip the crepe over and cook until golden on the bottom, about 1 more minute. Transfer crepe, golden-side down, to a plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.

Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham slice and 1 cheese slice.

Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.

Nutritional Information:

270 calories
16 g total fat (3.5 g sat)
9 g carbohydrate
20 g protein
1 g fiber
530 mg sodium


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Search our database of more than 1,000 healthy (and delicious!) recipes on The
South Beach Diet Online

Friday

Heavenly Lemon Mousse


From the South Beach Diet

Phase 1

Makes 6 servings (1/2 cup each)

Making mousse is not hard, but you do have to watch the mixture carefully as it cooks, since it thickens quickly. Phase 2 and 3 diners can top with fresh seasonal berries.

Ingredients:
6 egg yolks
2 whole eggs
3/4 cup Splenda or sugar substitute
1 tablespoon lemon peel (from 1 large lemon)
1/2 cup fresh lemon juice (from 2 lemons)
1 1/2 cups South Beach Diet -approved whipped topping

Instructions:
1. In medium stainless steel saucepan over medium heat, combine yolks, whole eggs, Splenda®, peel, and juice. Cook 4 minutes, whisking constantly, until thickened to a custard consistency.

2. Remove from heat; pour into medium bowl and refrigerate until cold (about 30 minutes). Just before serving, fold in whipped topping until combined and lightened. Spoon into serving bowls.

Nutritional Information:
136 calories
5 g protein
10 g carbohydrates
0 g fiber
8 g total fat (4 g saturated fat)
275 mg cholesterol
32 mg sodium

Members Get More!
Search our database of more than 1,000 healthy (and delicious!) recipes on The
South Beach Diet Online