Re: 2 big questions (patience please): A chatty, confused post needs some unraveling

[Guest guest]

Anne;

As far as the glycemic index and SBD goes, Dr. A. made a list of low

glycemic index foods for us to enjoy, for all phases of the SBD.

That has taken a LOT of the work our for us. It's easier to just

follow his list than to look up the gi for individual foods.

I have looked over the gi and was so surprised to see some of my

favorite foods have a high gi, such as fresh corn, watermelon and

pumpkin.

I have seen other members of this group that say they are combining

Weight Watchers with SBD and are doing well. Maybe they will chime

in and tell you how they're doing it. One of the things that wasn't

addressed when I was on WW are the cravings.

I agree with your friends who say sometimes you over-thinking

things. Sometimes we just need to let it go and realize SBD works,

whether we understand why, or not. You sound a lot like my 14 yo

daughter. She analyzes everthing. It's very interesting to listen

to her think out loud. What kind of work do you do that has you

traveling so much?

You asked some great questions! Have a great turkey day.

Donna

[Guest guest]

We don't have to do that. In the files section, there is a " foods to

enjoy " list and also a " foods to avoid " list. If you just stick to the

foods on the " foods to enjoy " list, you are eating all low-glycemic

foods. Just avoid all white flour, white rice, white potatoes and

sugars. It's really easy to get the hang of.

ann

> DO YOU FOLKS PICK YOUR FOODS BASED ON THEIR GLYCEMIC INDEX SCORES

IN ORDER

> TO LOSE FASTER???? > ANYWAY.... how diligent are you folks about

selecting low-glycemic index foods?

>

[Guest guest]

Beans, nuts and seeds are all very high in fiber and they are all

allowed on phase 1.

ann

<> Anyway.... so.... during PHASE I, which is almost ALL protein and

> veggies and no

> UNcomplex carbs such as branny cereals, or flax seed meal..... I

don't

> see any

> opportunities to eat FIBER except for green veggies and such.

> And, I hate to say it, but (SSSSSSSHHHHHH -- at my advanced age,

> I crave and want my

> bran or heavy fiber content. [but ONLY for it's luscious taste

value,

> you understand])

[Guest guest]

Thanks ann, and all who answered.

To you it seems simple, but when it's new, it's a bit intimidating to me, So

all nuts and

seeds havr a lot of fiber? you mean like peanuts? Or, walnuts?

Hmnnnn.....I'll have to

check that. I didn't know walnuts had lots of fiber, but I'll check it out!

Thaks a lot! Annie

>

> Beans, nuts and seeds are all very high in fiber and they are all

> allowed on phase 1.

>

> ann

>

> <> Anyway.... so.... during PHASE I, which is almost ALL protein and

> > veggies and no

> > UNcomplex carbs such as branny cereals, or flax seed meal..... I

> don't

> > see any

> > opportunities to eat FIBER except for green veggies and such.

> > And, I hate to say it, but (SSSSSSSHHHHHH -- at my advanced age,

> > I crave and want my

> > bran or heavy fiber content. [but ONLY for it's luscious taste

> value,

> > you understand])

>

[Guest guest]

> BIG SECOND QUESTION...

....the one about constipation.

Yes, this can and does happen. But since we are to eat as much of the

allowed vegatables as we want, the problem doesn't have to be severe. I eat

a big salad for lunch and a smaller salad and hot veg for dinner, as well as

my protein, and that really helps me. My veg for breakfast isn't as much as

at the other two meals.

--

Ann

You spend your life fighting dirt, and when you die they bury you in it.

hayakawa@...

North Bend, Oregon, USA

[Guest guest]

Well, at least it's a little validating to know it's not " just me because I'm so

old. " I don't

have that problem when I eat a more " balanced " diet, meaning more fiber. But,

I think,

right now, the " C " word is one thing holding me back from jumping in and doing

Phase

One, (right hafter Thanksgiving.) The rest of what everyone said answering my

questions

made a lot of sense. The main message I heard was : " Don't sweat it, just do

it. " (I'm

analzing and reanalyzing and overanalyzing everything.

I guess a THIRD big fear I have about doing it -- one that I didn't know I had

until right

this very second -- is that this diet allows OIL and FAT. I still haven't

learned all I need to

know about managing oil and fat, because there's so little of it that I eat on

WW. I

basically just avoid it at all costs!! Nice and easy. But it has so many

calories in it and it's

extremely dangerous. And kong ago, before I went on WW, I went on Atkins (or

so

thought -- I didn't know ENOUGH about ATKINS, even know I'd read the book, and I

didn't

have enough self control, either -- and so I GAINED ABOUT SEVEN POUNDS. I

USED TO

KID THAT I'M THE ONLY ONE WHO can go on a diet and GAIN weight.. At least I

lost on

WW. Took a long time, but I look fine right now. And will look even " finer "

when I hit goal.

(And be healthier, and have a more mid-range body-fat ratio, and more energy.)

I don't

want to do SBD and GAIN weight, and that could happen if I'm not really, really,

careful. So

that's why I'm obsessing a bit. For me to reintroduce the fact of being ABLE to

just eat fat

whenever . . .la di dah -- the way the illustrious Dr. A describes it in his

book, I'm afraid

would result in GAINING weight during those first two weeks. I am so scared to

try this!!!

-- Annie D>

>

> > BIG SECOND QUESTION...

>

> ...the one about constipation.

>

> Yes, this can and does happen. But since we are to eat as much of the

> allowed vegatables as we want, the problem doesn't have to be severe. I eat

> a big salad for lunch and a smaller salad and hot veg for dinner, as well as

> my protein, and that really helps me. My veg for breakfast isn't as much as

> at the other two meals.

> --

> Ann

> You spend your life fighting dirt, and when you die they bury you in it.

> hayakawa@i...

> North Bend, Oregon, USA

>

[Guest guest]

Two things to remember there's a big difference in good fats and bad fats your

body needs the good fats like the omega 3 found in some foods and supplements as

well as olive oil. Atkins promoted eat all the bad fat you want and that's NOT

HEALTHY I was one of the of the few teaching seminars several years ago against

Atkins diet. There is now evidence that prolonged used of high fat and

extremely low carb diets cause alot of health problems constipation being the

least of the problems. SBD is more of a healthy diet. Don't you get sugar on

the WW diet as long as you add it in? That's one thing that makes phase 1 of

SBD work. hope that helps

anne_wycke horg@...> wrote:

is that this diet allows OIL and FAT. I still haven't learned all I need to

know about managing oil and fat, because there's so little of it that I eat on

WW. I

basically just avoid it at all costs!!

And kong ago, before I went on WW, I went on Atkins

[Guest guest]

Yes, it's intimidating at first, but after a few weeks, it will seem

simple. Just try not to overthink it. I never even think about

glycemic count and I never look at the Good Carbs book. I only go by

the " foods to enjoy " list.

Yes, all beans, nuts and seeds are all high in fiber. Nuts and seeds

are limited due to fat content, but beans are not limited. Peanuts,

walnuts, cashew, sunflower seeds, all count as nuts. There is a list

in the files section of how many of each type of nut is allowed.

Someone here said to just measure 1/4 cup of any nuts or seeds, as it

is easier, so that is what I do. I never go over 1/4 cup a day. And I

make lots of bean recipes, lentils, kidney beans, black beans, etc. I

make some soups, stews and chilis with them, and I sometimes just cook

them in veggie broth (instead of water) with spices and have them as a

side dish. I also roast chickpeas for a snack.

ann

>

> Thanks ann, and all who answered.

> To you it seems simple, but when it's new, it's a bit intimidating

to me, So all nuts and

> seeds havr a lot of fiber? you mean like peanuts? Or, walnuts?

Hmnnnn.....I'll have to

> check that. I didn't know walnuts had lots of fiber, but I'll check

it out! Thaks a lot! Annie

[Guest guest]

Yes, and veggies such as broccoli, brussels sprouts, green beans, etc.

are even higher in fiber than salads, so they are great for fiber,

too.

ann

>

> > BIG SECOND QUESTION...

>

> ...the one about constipation.

>

> Yes, this can and does happen. But since we are to eat as much of the

> allowed vegatables as we want, the problem doesn't have to be

severe. I eat

> a big salad for lunch and a smaller salad and hot veg for dinner, as

well as

> my protein, and that really helps me. My veg for breakfast isn't as

much as

> at the other two meals.

> --

> Ann

[Guest guest]

Hi,

Even tho SBD doesn't require it, I stick to about 1200 calories a day

because I can't exercise (I am a wheelchair user). The government

recommended daily allowance for fats is 40 grams a day on a 1200

calorie diet, with no more than 20 grams of saturated fats a day. If

you don't have any fats in your diet, it's unhealthy. Read the

section in the book about this.

SBD only allows good fats--olive oil, canola oil and nontransfat

margarine. They are not the ones you need to worry about. The

saturated fats and transfats are the bad ones. Since we eat lowfat

meats and dairy, our saturated fat intake gets cut, and since we eat

no transfats, we don't even have to worry about those.

You can't eat fat " whenever " on SBD. This isn't Atkins. SBD limits

even the good fats. We limit nuts and seeds because of the fat

content (but it is a good fat). It's only recommended to use 1 - 2

Tbsp of canola/olive oil per serving of salad and when cooking (even

tho it's a good fat). I eat 1 or 2 Tbsp a day of salad dressing at

most, and 1 or 2 Tbsp a day of fat used in cooking. That is a small

amount of healthy fats. If I'm going to use salad dressing for

dipping, I use fatfree. I always use fatfree mayo to lower my fat

intake, even tho it's not required. You can do this if you want.

If you go overboard with cheeses, you can eat too much fat, so just

don't go overboard. I do like Atkins recommends and limit myself to 4

oz of hard cheese a day, but lowfat hard cheese, which is different

from Atkins.

As for fiber, I've studied this a lot this past year because I have

IBS. I'm 51, so the government RDA says I should have only 21 grams

of fiber a day. Too much fiber can cause constipation, just like too

little fiber. There are two types of fiber, soluble and insoluble.

Both types of fiber prevent colon cancer. Phase 1 only cuts out

soluble fiber (potatoes, oatmeal, buckwheat cereal, etc). It does not

cut insoluble fiber (nuts, beens, seeds, green vegetables).

So, you get your fiber from insoluble fiber the first two weeks. You

will be eating 5.5 cups of veggies a day, plus nuts, seeds and beans.

That is probably a lot more fiber than you get right now. You will

get a lot more fiber from 1/2 cup of kidney beans than from a slice

of bread. Besides, it's only for two weeks, not for the rest of your

life.

I also use fitday.com to log everything I eat so I can watch my

intake of fiber and fat. I try to stick to 40 grams of fat or less

and 21 grams of fiber.

I didn't lose on Atkins, either.

ann

>

> Well, at least it's a little validating to know it's not " just me

because I'm so old. " I don't

> have that problem when I eat a more " balanced " diet, meaning more

fiber. But, I think,

> right now, the " C " word is one thing holding me back from jumping

in and doing Phase

> One, (right hafter Thanksgiving.) The rest of what everyone said

answering my questions

> made a lot of sense. The main message I heard was : " Don't sweat

it, just do it. " (I'm

> analzing and reanalyzing and overanalyzing everything.

> I guess a THIRD big fear I have about doing it -- one that I

didn't know I had until right

> this very second -- is that this diet allows OIL and FAT. I still

haven't learned all I need to

> know about managing oil and fat, because there's so little of it

that I eat on WW. I

> basically just avoid it at all costs!! Nice and easy. But it has

so many calories in it and it's

> extremely dangerous. And kong ago, before I went on WW, I went

on Atkins (or so

> thought -- I didn't know ENOUGH about ATKINS, even know I'd read

the book, and I didn't

> have enough self control, either -- and so I GAINED ABOUT SEVEN

POUNDS. I USED TO

> KID THAT I'M THE ONLY ONE WHO can go on a diet and GAIN weight..

At least I lost on

> WW. Took a long time, but I look fine right now. And will look

even " finer " when I hit goal.

> (And be healthier, and have a more mid-range body-fat ratio, and

more energy.) I don't

> want to do SBD and GAIN weight, and that could happen if I'm not

really, really, careful. So

> that's why I'm obsessing a bit. For me to reintroduce the fact of

being ABLE to just eat fat

> whenever . . .la di dah -- the way the illustrious Dr. A describes

it in his book, I'm afraid

> would result in GAINING weight during those first two weeks. I am

so scared to try this!!!

> -- Annie D>

[Guest guest]

This is a great note, ann, because it's just the type of " tip " I'll need to

be successful at

this if I'm going to be doing it. I probably WILL think, though, about the

glycemic count

and fiber count, etc., because I just can't seem to stop quantifying and doing

little trial and

error experiments and such to see what works best. Thanks for acknowledging

that it

seems intimidating. Considering what I knew about 18 months ago, I never could

have

even considered this type of eating plan because I knew so little about foods

and nutrition.

By doing WW since last January, I did heighten my knowledge of various low

calorie foods,

and I learned I CAN live a different " eating " lifestyle and be okay. But SBD

still seems

intimidating. I " m thinking that it might seem a more natural thing to do when I

finish the

book. Problem is, I read it before bedtime and always seem to fall asleep while

reading it.

The rest of the day I'm running around like a chicken with her head cut off....

thanks for

this note -- I have yet to read the next three you wrote, so I'll do that now.

Annie

> >

> > Thanks ann, and all who answered.

> > To you it seems simple, but when it's new, it's a bit intimidating

> to me, So all nuts and

> > seeds havr a lot of fiber? you mean like peanuts? Or, walnuts?

> Hmnnnn.....I'll have to

> > check that. I didn't know walnuts had lots of fiber, but I'll check

> it out! Thaks a lot! Annie

>

[Guest guest]

Well -- there's another hang-up. I'll eat broccoli, and I do eat it, but I have

a secret

aversion to it. Never disliked it until I got pregnant (19 years ago), however,

at that time I

was making a pasta primavera with broccoli, and tried to eat it, and became

extremely

sick. Suddenly this vegetable that I'd liked tasted awful and made me gag and

get

disgustingly sick to my stomach. I did not have morning sickness at nerves than

pregnancy). But I did have to stay away from broccoli . . . and since then I've

just never felt

the same about it. Brussels sprouts? Don't hate hate hate them, but don't

really like them.

It's the texture that seems too sweet and mealy... I can't imagine a " good "

recipe with

them. I like green beans, but I'm sort of sick of them right now. Aside from

those

veggies, I really like all the rest but doubt that, say spinach, or collard

greens, or cabbage,

or various other veggies would have as much fiber. Right? I keep thinking,

" WEll, if I could

just eat my flax seed meal in the morning I'd be okay. But that's a cereal,

right? Or, could

I classify it as a seed? It is, after all, a seed, though it is not a nut. Do

you think I could

get away with eating that in phase 1. I suppose I do need to go through phase 1

and

couldn't go directl to phase 2, right?

> >

> > > BIG SECOND QUESTION...

> >

> > ...the one about constipation.

> >

> > Yes, this can and does happen. But since we are to eat as much of the

> > allowed vegatables as we want, the problem doesn't have to be

> severe. I eat

> > a big salad for lunch and a smaller salad and hot veg for dinner, as

> well as

> > my protein, and that really helps me. My veg for breakfast isn't as

> much as

> > at the other two meals.

> > --

> > Ann

>

[Guest guest]

Hey, Ann --

This was great! Thanks so much! Very, very helpful.

I am going to have to figure out how to get those 5 cups of veggies in,

though -- really

plan. Becuase that's a lot of buying veggies!!!! I think I'll really have to

read and study

those chapters carefully. They must be in the middle to end of the book. I've

been eating

a lot of carrots, and I love beets, but those aren't things I can eat in geat

quantities, I don't

think. So, I still have a ways to go before I can jump in feet first.

Thanks again for the tips and sharing your Atkins experience. This all

sheds a lot of

light on a subject that's always been mysterious to me.

--Annie D.

> >

> > Well, at least it's a little validating to know it's not " just me

> because I'm so old. " I don't

> > have that problem when I eat a more " balanced " diet, meaning more

> fiber. But, I think,

> > right now, the " C " word is one thing holding me back from jumping

> in and doing Phase

> > One, (right hafter Thanksgiving.) The rest of what everyone said

> answering my questions

> > made a lot of sense. The main message I heard was : " Don't sweat

> it, just do it. " (I'm

> > analzing and reanalyzing and overanalyzing everything.

> > I guess a THIRD big fear I have about doing it -- one that I

> didn't know I had until right

> > this very second -- is that this diet allows OIL and FAT. I still

> haven't learned all I need to

> > know about managing oil and fat, because there's so little of it

> that I eat on WW. I

> > basically just avoid it at all costs!! Nice and easy. But it has

> so many calories in it and it's

> > extremely dangerous. And kong ago, before I went on WW, I went

> on Atkins (or so

> > thought -- I didn't know ENOUGH about ATKINS, even know I'd read

> the book, and I didn't

> > have enough self control, either -- and so I GAINED ABOUT SEVEN

> POUNDS. I USED TO

> > KID THAT I'M THE ONLY ONE WHO can go on a diet and GAIN weight..

> At least I lost on

> > WW. Took a long time, but I look fine right now. And will look

> even " finer " when I hit goal.

> > (And be healthier, and have a more mid-range body-fat ratio, and

> more energy.) I don't

> > want to do SBD and GAIN weight, and that could happen if I'm not

> really, really, careful. So

> > that's why I'm obsessing a bit. For me to reintroduce the fact of

> being ABLE to just eat fat

> > whenever . . .la di dah -- the way the illustrious Dr. A describes

> it in his book, I'm afraid

> > would result in GAINING weight during those first two weeks. I am

> so scared to try this!!!

> > -- Annie D>

>

[Guest guest]

Yes, it did help.

I can see the whole point in what Dr. A is saying. . . .but I will still have to

get over my fear

of eating fats again. This is going to be a step by step thing.

Slowly, progressively, opening my eyes.

Thanks again.

Annie

>

>

> is that this diet allows OIL and FAT. I still haven't learned all I need to

> know about managing oil and fat, because there's so little of it that I eat on

WW. I

> basically just avoid it at all costs!!

>

> And kong ago, before I went on WW, I went on Atkins

>

>

>

>

>

>

[Guest guest]

Same ting happened to me and since we only eat fresh veggies (no canned or

frozen) it was a challenge to eat the winter I was pregnant! To this day (9

years later( I still run hot/cold with broccoli.

Jackie Siciliano

~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~

The easiest choices in life just aren't that fun or interesting.

- Jimmy Buffett-

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

Parrothead: A Deadhead with a Credit Card

- Jimmy Buffett - 12/2/04

~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~

----- Original Message -----

From: anne_wycke

Well -- there's another hang-up. I'll eat broccoli, and I do eat it, but I

have a secret

aversion to it. Never disliked it until I got pregnant (19 years ago),

however, at that time I

was making a pasta primavera with broccoli, and tried to eat it, and became

extremely

sick. Suddenly this vegetable that I'd liked tasted awful and made me gag and

get

disgustingly sick to my stomach.

[Guest guest]

I love starting my day with 1 1/2 eggs (or 2 egg whites) with a handful of baby

spinach mixed in!

Jackie Siciliano

~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~

The easiest choices in life just aren't that fun or interesting.

- Jimmy Buffett-

~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~

----- Original Message -----

From: anne_wycke

I am going to have to figure out how to get those 5 cups of veggies in,

though -- really

plan.

[Guest guest]

> Well -- there's another hang-up.

Sweetie, if you don't like broccoli, don't eat it. There is nothing in the

book or on the Foods to Enjoy list that says you *must* eat broccoli, chard,

or any other food. The point of the Foods to Enjoy list is just that - enjoy

them! Eat the vegetables you like and leave the ones you don't like alone.

--

Ann

You spend your life fighting dirt, and when you die they bury you in it.

hayakawa@...

North Bend, Oregon, USA

[Guest guest]

You can eat any veggie from the foods to enjoy list on phase 1. It

mainly limits carrots and peas on phase 1. If you don't like

broccoli, brussels sprouts and string beans, eat something else.

If you go to fitday.com and type in any veggie, it will tell you how

much fiber is in each serving.

Flax meal comes from a seed, so it counts as a seed, as long as it is

just plain ground flax seeds. What would you eat it on/in on phase 1,

since you can't bake it into any breads/muffins?

You really need to do phase 1 to get your blood chemistry balanced.

It is only two weeks. Have 1/2 cup of beans with your dinner each

night, in addition to 5.5 cups of veggies a day, and 1/4 cup

nuts/seeds if you are still worried about fiber.

ann

>

> Well -- there's another hang-up. I'll eat broccoli, and I do eat

it, but I have a secret

> aversion to it. Never disliked it until I got pregnant (19 years

ago), however, at that time I

> was making a pasta primavera with broccoli, and tried to eat it,

and became extremely

> sick. Suddenly this vegetable that I'd liked tasted awful and made

me gag and get

> disgustingly sick to my stomach. I did not have morning sickness

at nerves than

> pregnancy). But I did have to stay away from broccoli . . . and

since then I've just never felt

> the same about it. Brussels sprouts? Don't hate hate hate them,

but don't really like them.

> It's the texture that seems too sweet and mealy... I can't imagine

a " good " recipe with

> them. I like green beans, but I'm sort of sick of them right now.

Aside from those

> veggies, I really like all the rest but doubt that, say spinach, or

collard greens, or cabbage,

> or various other veggies would have as much fiber. Right? I keep

thinking, " WEll, if I could

> just eat my flax seed meal in the morning I'd be okay. But that's

a cereal, right? Or, could

> I classify it as a seed? It is, after all, a seed, though it is

not a nut. Do you think I could

> get away with eating that in phase 1. I suppose I do need to go

through phase 1 and

> couldn't go directl to phase 2, right?

[Guest guest]

Hi Annie,

I can see you are like me in that you become a student of whatever

you do. Sometimes that's good, sometimes we can drive ourselves nuts,

LOL.

Here is a list of all the beans, veggies, nuts and seeds you can have

on phase 1 (no carrots or beets):

BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving)

Adzuki Beans

Black Beans

Black-eyed peas

Broad Beans

Butter Beans

Cannellini Beans

Chickpeas or Garbanzo

Edamame

Great Northern Beans

Italian Beans

Kidney Beans

Lentils

Lima Beans

Mung Beans

Navy Beans

Pigeon Peas

Pinto Beans

Soy Beans

Split Peas

White Beans

VEGETABLES (May use fresh, frozen or canned without added sugar)

Artichokes

Arugula

Asparagus

Broccoli

Bok Choy

Brussels Sprouts

Cabbage

Capers

Cauliflower

Celery

Chayote

Chicory

Collard Greens

Cucumbers

Eggplant

Endive

Fennel

Garlic

Green Beans

Hearts of palm

Jicama

Kale

Leeks

Lettuce (All varieties)

Mushrooms (All varieties)

Mustard Greens

Nopales

Okra

Onions

Parsley

Peppers (All varieties)

Pickles - Dill or artificially sweetened

Radicchio

Radishes (All varieties)

Rhubarb

Sauerkraut

Scallions

Sea Vegetables

Snap Peas

Snow peas

Spinach

Sprouts

Squash, Spaghetti

Squash, Summer

Yellow

Zucchini

Swiss Chard

Tomato

Tomato Juice

Turnip Greens

Vegetable Juice Cocktail

Water Chestnuts

Watercress

Wax Beans

Zucchini

NUTS AND SEEDS (Limit to one serving per day as specified. Dry

roasted recommended.)

Almonds - 15

Brazil Nuts - 4

Cashews - 15

Flax Seed - 3 TBS (1 oz)

Macadamia - 8

Peanut Butter, Natural, and other nut butters - 2 TBS

Peanuts, 20 small (May use dry roasted or boiled)

Pecans - 15

Pine Nuts (Pignolia) - 1 ounce

Pistachios - 30

Pumpkin Seeds - 3 TBS (1 oz)

Sesame Seeds - 3 TBS (1 oz)

Soy Nuts - 1/4 cup

Sunflower Seeds - 3 TBS (1 oz)

Walnuts - 15

There is a lot of fiber packed into all of that.

As for how to get the veggies in, it wasn't easy for me, either. Some

ideas are:

* Have cauliflower quiche with V8 for breakfast

* Have a bell pepper and onion omelet with V8 for breakfast

* Toss some raw veggies into your salads, since lettuce doens't have

much fiber.

* Make lentil soup/bean soup/chicken soup with lots of veggies in it

* Make chili with lots of veggies in it

* Make soup with lots of veggies in it

* Make stew with lots of veggies in it

I add things to soup that I never would have before. I make black

bean and chicken chili and add green beans, tomatoes, green chiles,

mushrooms, etc. I add cabbage, carrots, bell peppers, onions and all

types of other veggies to my soups and stews now.

If you have meat for dinner, cook two different frozen veggies with

it.

SBD also recommends having Metamucil in between meals for added

fiber, and also to fill you so you won't feel hungry.

ann

>

> Hey, Ann --

> This was great! Thanks so much! Very, very helpful.

> I am going to have to figure out how to get those 5 cups of

veggies in, though -- really

> plan. Becuase that's a lot of buying veggies!!!! I think I'll

really have to read and study

> those chapters carefully. They must be in the middle to end of the

book. I've been eating

> a lot of carrots, and I love beets, but those aren't things I can

eat in geat quantities, I don't

> think. So, I still have a ways to go before I can jump in feet

first.

> Thanks again for the tips and sharing your Atkins experience.

This all sheds a lot of

> light on a subject that's always been mysterious to me.

> --Annie D.

[Guest guest]

Annie,

Just limit your amounts. Eat all lowfat dairy, limiting how much

cheese you eat. Eat all lowfat meats. Eat white meat chicken. Eat

fish. Limit the amount of salad dressing you use. Cook with small

amounts of Pam. That way, you'll get your healthy fats, but not too

much.

ann

>

> Yes, it did help.

> I can see the whole point in what Dr. A is saying. . . .but I will

still have to get over my fear

> of eating fats again. This is going to be a step by step thing.

> Slowly, progressively, opening my eyes.

> Thanks again.

> Annie

[Guest guest]

I like how you assembled the food list for me. Thank you!

Okay. I'm going to set next week some time to start. At least I have a week

set now. I

want the Thanksgiving turkey gone first (heh.)

I eat flax seed meal plain. I pour soy milk over it and sprinkle a little

splenda on it, and it's

a great breakfast, Sometimes I have it on cottage cheese or in yogurt. I don't

have my

book in front of me, but I'd think cottage cheese in some variety (fat free?)

might be

allowed in phast I, no?? Flax seed meal would be good with spinach, too. I

don't know

abotu chard or kale since I've rarely eaten them, but I guess I'll find out. It

probably would

be good in a spinach souffle. It might be good sprinkled on a lentil pilaf,

though, when I

try to mix it with bread or doughy things it does NOT work well... For example,

I tried

putting it in an apple cobbler crust once. Big mistake. It sort of tasted

alcoholy -- like

rubbing alcohol had been poured in. Why, I don't know. But it's just fine by

itself. As

soon as tomorrow night is over, I will hurry to finish the book and get

started...,

It is scary for me, a little, because I've been on WW since last January. And

lost 16 pounds,

but gained 7 back. This last week, I've been afraid to look for the past three

days. I'm just

way off track . . . So, it will be good to get back on a regimen, anyway.

Immersion by fire.

In addition to finishing the book, I will be combing all the veggie recipes I

can find.

Which will be good..... I need to get better acquainted with them. I guess

tomatoes are

okay, right? Green tomatoes? Time to get creative, here.

-- Annie

> >

> > Well -- there's another hang-up. I'll eat broccoli, and I do eat

> it, but I have a secret

> > aversion to it. Never disliked it until I got pregnant (19 years

> ago), however, at that time I

> > was making a pasta primavera with broccoli, and tried to eat it,

> and became extremely

> > sick. Suddenly this vegetable that I'd liked tasted awful and made

> me gag and get

> > disgustingly sick to my stomach. I did not have morning sickness

> at nerves than

> > pregnancy). But I did have to stay away from broccoli . . . and

> since then I've just never felt

> > the same about it. Brussels sprouts? Don't hate hate hate them,

> but don't really like them.

> > It's the texture that seems too sweet and mealy... I can't imagine

> a " good " recipe with

> > them. I like green beans, but I'm sort of sick of them right now.

> Aside from those

> > veggies, I really like all the rest but doubt that, say spinach, or

> collard greens, or cabbage,

> > or various other veggies would have as much fiber. Right? I keep

> thinking, " WEll, if I could

> > just eat my flax seed meal in the morning I'd be okay. But that's

> a cereal, right? Or, could

> > I classify it as a seed? It is, after all, a seed, though it is

> not a nut. Do you think I could

> > get away with eating that in phase 1. I suppose I do need to go

> through phase 1 and

> > couldn't go directl to phase 2, right?

>

[Guest guest]

You can get more of the food list, and other phase 1 info, here:

http://health.groups.yahoo.com/group/South-Beach-Diet-Getting-It-

Right/files/Phase%20One/ . You need to read the full " foods to enjoy "

list that is there so you will know what to eat. Remember, the list

of foods in the book is outdated. The one in the files section is

updated. Use that one, not the one in the book. There are tons of

recipes in the files section, too.

You can have lowfat or fat free cottage cheese on phase 1. Low fat

fills you better.

Tomatoes are fine. Including tomato juice.

ann

>

>

> I like how you assembled the food list for me. Thank you!

> Okay. I'm going to set next week some time to start. At least I

have a week set now. I

> want the Thanksgiving turkey gone first (heh.)

> I eat flax seed meal plain. I pour soy milk over it and sprinkle a

little splenda on it, and it's

> a great breakfast, Sometimes I have it on cottage cheese or in

yogurt. I don't have my

> book in front of me, but I'd think cottage cheese in some variety

(fat free?) might be

> allowed in phast I, no?? Flax seed meal would be good with

spinach, too. I don't know

> abotu chard or kale since I've rarely eaten them, but I guess I'll

find out. It probably would

> be good in a spinach souffle. It might be good sprinkled on a

lentil pilaf, though, when I

> try to mix it with bread or doughy things it does NOT work well...

For example, I tried

> putting it in an apple cobbler crust once. Big mistake. It sort

of tasted alcoholy -- like

> rubbing alcohol had been poured in. Why, I don't know. But it's

just fine by itself. As

> soon as tomorrow night is over, I will hurry to finish the book and

get started...,

> It is scary for me, a little, because I've been on WW since last

January. And lost 16 pounds,

> but gained 7 back. This last week, I've been afraid to look for

the past three days. I'm just

> way off track . . . So, it will be good to get back on a regimen,

anyway.

> Immersion by fire.

> In addition to finishing the book, I will be combing all the

veggie recipes I can find.

> Which will be good..... I need to get better acquainted with them.

I guess tomatoes are

> okay, right? Green tomatoes? Time to get creative, here.

> -- Annie

[Guest guest]

THANKS, MOM!!!

Heh.

You ar nurturing. I can tell. You did my homework for me. Just pulled this

up and

plopped them right here in front of my eyes so I wouldn't have to bother going

to look

there myself.

WELL == i wuz gonna . . . i really wuz!!! honest.!!

However, since you did it for me, it did take the mystery out of it for me. And

I WILL, I

WILL, I WIIII---ILLLLL!!! (Juust as soon as Thanksgiving is over) go through all

those files

and scour them for tips.

Actually, fat free refried beans with eggs and salsa or hot sauce also sound

like a good

breakfast to me. . . . If only I can just have those nopales with it!! (Just

kidding. I hope

thaty have nopales in Boston! Maybe I will go to the iindependent food store

before going

back there, and buy up on the nopales and put them in my luggage. nice variety

veggie.

I am going to be discovering foods I never imagined.....Ah! What an adventure.

Actually there is a really incredibly good Iranian greens dish that uses

fenugreek and

crushed dried lime (or was that lemon?) with a few chunks here and there of

braised chuck

..... and it takes about five or six pounds, at least, of greens to crush down

into a pot to

make. It's really good when I have the time and patience to do it, assuming I

could use a

dried lemon for flavoring. . . it's mostly rind and the inside part is all

papery. They're a

weird black color when you buy them. When you make it, you make so much that

you end

up eating it for several days, and then you don't want it again for another six

to 9 months

because it's pretty strong. But you feell like you oughter be wearing a

shimmery

transparent veil, gold belly chains, navel jewels, and toe rings when you eat

it.

heh.

Maybe I'll go makes some now!

thanks for the post, ann!

--Annie D.

>

> Hi Annie,

>

> I can see you are like me in that you become a student of whatever

> you do. Sometimes that's good, sometimes we can drive ourselves nuts,

> LOL.

>

> Here is a list of all the beans, veggies, nuts and seeds you can have

> on phase 1 (no carrots or beets):

>

> BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving)

> Adzuki Beans

> Black Beans

> Black-eyed peas

> Broad Beans

>-----...... (cut for space)

[Guest guest]

I've never met anyone who had the same experience. Glad to know I'm NOT as

crazy as I

had thought. It was the only food that tasted bad to me. Unfortunately, when I

was

pregnant, I guzzled everthing else in sight to avoid morning sickness. Once I'd

had the

baby, then broccoli started tasting more normal to me again. But it never was

quite the

same. Once you've had that experience with an old, trusted friend, it's hard to

trust them

the same way again.

One OTHER strange thing (which is really off topic) I experienced was being

able to taste

all the silver fillings in my teeth. I found out later that some of them had

been breaking

down, but I still shouldn't have been able to taste them. I was going around

tasting all this

metal every day. They've been changed to gold since then, but although I am not

a gum

chewer, I was while pregnant 'cuz I really hated tasting metal all the time.

Weird. Did you

get THAT too?

>

> Same ting happened to me and since we only eat fresh veggies (no canned or

frozen) it

was a challenge to eat the winter I was pregnant! To this day (9 years later( I

still run hot/

cold with broccoli.

>

> Jackie Siciliano

> ~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~

> The easiest choices in life just aren't that fun or interesting.

> - Jimmy Buffett-

> ---------------------------------------------------------

> Parrothead: A Deadhead with a Credit Card

> - Jimmy Buffett - 12/2/04

> ~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~+~

>

> ----- Original Message -----

> From: anne_wycke

>

>

> Well -- there's another hang-up. I'll eat broccoli, and I do eat it, but I

have a secret

> aversion to it. Never disliked it until I got pregnant (19 years ago),

however, at that

time I

> was making a pasta primavera with broccoli, and tried to eat it, and became

extremely

> sick. Suddenly this vegetable that I'd liked tasted awful and made me gag

and get

> disgustingly sick to my stomach.

>

>

[Guest guest]

I do all that, anyway,... except I use nonfat instead of lowfat.

I feel SO much safer and SO much more confident using NONfat.

I think that until I get used to the idea of being able to EAT SOME fat in

foods, I will

continue to use NONFAT, and then add a little good fat here or there... " as

needed. "

That will be what I'll need to figure out at first. Then, once I'm okay with

that, I might start

substituting it into real food.

(See... I LOVE anything with cream, fat, butter, oil, whatever in it. I'm

afraid that if I can eat

fat, I'll go hog wild, wanting it in cookies, breads, whatever.

More, more, more....

If a little is good, more is better.

It's a trigger for me, I think.

If I get the taste of it in my mouth, I start salivating.....

" slurp! "

It sounds crazy. I don't LOOOK fat . . I look just fine.

BUT, I do have this extra layer of fat all over, and especially on my belly,

where it becomes

thick below my waist.. And I teeter between having too much body fat and being

normal

(high end)..... I'm right on the boundary there, at 33.5%. So, I do really need

to lose that

last 7 pounds or so and build more muscle.

I describe myself because I know it sounds odd that I have this thing where if I

taste

something " delicious " it's hard to stop.... but I'm fine when I avoid stuff I

love..... Like

Krispy Kreme donuts. I could never eat only one of those. I'd have to have at

least two or

three. If not five. So, I never eat them. Marzipan is another of those foods.

Certain ice

creams. Potato chips. Lucky I don't have to eat potatos or potato chips for

this diet. It

would be three bags of Ruffles. Self control is fine as long as I don't have to

have " just a

little. " ))

But -- I'm afraid of being out of control if I can just eat foods with fat in

them without

having to worry about the fat content. I would worry, or else would

overindulge.

Yikes....

> >

> > Yes, it did help.

> > I can see the whole point in what Dr. A is saying. . . .but I will

> still have to get over my fear

> > of eating fats again. This is going to be a step by step thing.

> > Slowly, progressively, opening my eyes.

> > Thanks again.

> > Annie

>