Re: SBD Phase 1 -- Adapting Your Meal Plan.

[Guest guest]

Thanks this is perfect!!! I just printed it out.

Sherry

>

>

> Adapting Your Meal Plan, Part 1 -- Introduction

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

>

> The SBD book has some great sample menus in it along with the

corresponding

> recipes. Thing is, the recipes are kinda foo-foo and not exactly

> mainstream. Now that's just great if you like that sort of thing

and a lot

> of folks really do well on it. At the same time, a lot of folks

would

> actually prefer to just " adapt " their likes and dislikes to a meal

plan they

> find more suitable.

>

> The book has a section on adapting your meal plan for each phase.

They

> break it out first by meals and then by types of foods. In this

thread,

> we'll talk a little bit about adapting your meal plan for Phase 1.

>

> First and foremost, you have GOT to get the " Foods to avoid, Food

to Enjoy "

> list in order to build your own meal plans. If you do not have

the food

> list then you will likely not know what foods you can eat and

still be SBD

> compliant. There is a copy of this list in the files area of this

group's

> site on Yahoogroups (the link is at the bottom of this message).

>

> Now, let's look at the basic reqs for a meal. Of course, during

phase 1 you

> need to avoid all fruits and starchy foods so we'll skip those

altogether.

> Protein and veggies are pretty much unlimited. (Remember -- eat

to your

> fill but don't overeat.)

>

> *****************************************************************

> BREAKFAST

> ~~~~~~~~~

> Protein: Quantity is not limited. Start with a 2 oz. portion,

> eat slowly, go back for seconds if still hungry.

>

> Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

>

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

>

> Fat: 1 tsp mayonnaise, trans-free margarine, or oil

> (optional)

>

> *****************************************************************

>

>

> *****************************************************************

> SNACK

> ~~~~~

> Snacks are required. Choose a protein, vegetable, fat-free plain

yogurt, or

> nuts/seeds. A snack that combines protein (1 oz.) and vegetables is

> encouraged.

> *****************************************************************

>

> *****************************************************************

> LUNCH

> ~~~~~

> Protein: Quantity is not limited. Start with a 3 oz. portion,

> eat slowly, go back for seconds if still hungry.

>

> Vegetables: Minimum 2 cups. We encourage you to include a

serving

> of beans (1/3-1/2 cup) as part of your vegetables.

>

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

>

> Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2

> Tbsp salad dressing

> *****************************************************************

>

> *****************************************************************

> SNACK

> ~~~~~

> Snacks are required. Choose a protein, vegetable, fat-free plain

yogurt, or

> nuts/seeds. A snack that combines protein (1 oz.) and vegetables is

> encouraged.

> *****************************************************************

>

>

> *****************************************************************

> DINNER

> ~~~~~~

> Protein: Quantity is not limited. Start with a 3 oz. portion,

> eat slowly, go back for seconds if still hungry.

>

> Vegetables: Minimum 2 cups. We encourage you to include a

serving

> of beans (1/3-1/2 cup) as part of your vegetables.

>

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

>

> Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2

> Tbsp salad dressing

> *****************************************************************

>

> *****************************************************************

> DESSERT / EVENING SNACK

> ~~~~~~~~~~~~~~~~~~~~~~~

> Desserts are optional. Enjoy some of your Sweet Treat allowance, a

dessert,

> or any of the snack choices.

> *****************************************************************

>

> *****************************************************************

> SWEET TREATS

> ~~~~~~~~~~~~

> Sweet Treats are products that contain sugar alcohols. You can

enjoy them

> throughout the day to satisfy your sweet tooth - just limit

yourself to

> roughly 75 calories worth per day to avoid any GI distress.

> *****************************************************************

>

> *****************************************************************

> BEVERAGES

> ~~~~~~~~~

> 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.

> *****************************************************************

>

> Next Up: Putting the guidelines to use.

>

>

>

*********************************************************************

*******

> *****************

>

>

> Adapting Your Meal Plan, Part 2 -- Putting the guidelines to use

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

>

> Ok! So now you have the foods to enjoy/avoid list plus the meal

plan.

> Great! But...what do you do with it?

>

> Well, THAT'S the fun part -- you go through the list to find foods

that you

> like and start plugging things into the guidelines!

>

> We'll start off with " the most important meal of the day " --

breakfast.

>

> *****************************************************************

> BREAKFAST

> ~~~~~~~~~

> Protein: Quantity is not limited. Start with a 2 oz. portion,

> eat slowly, go back for seconds if still hungry.

>

> Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

>

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

>

> Fat: 1 tsp mayonnaise, trans-free margarine, or oil

> (optional)

>

> *****************************************************************

>

> Everyone has a preference for protein. Mine is chicken -- I'm a

poultry

> fiend over here. Others are beef eaters and then some others like

their

> pork. Your choices for a breakfast protein are no different than

your

> choices for any other proteins. In our home, leftovers rule. One

of the

> favorites on the Beach is Canadian Bacon. As always, watch for

added

> sugars. (BTW, you don't HAVE to eat meat for protein -- there are

> vegetarian sources as well, such as legumes.)

>

> The preferred morning vegetable among many SBDers is V8.

Personally, I

> can't stand the stuff so I frequently make up an omelet and fill

it with

> tomatoes, onions, peppers, and who knows what. A half cup is

nothing -- a

> truly small amount.

>

> The dairy serving can be a glass of skim/low-fat milk, some plain

non-fat

> yogurt, unsweetened soy milk, or even some 1%/fat-free buttermilk.

>

> One of my favorite phase 1 breakfasts was to take 2 large eggs,

scramble

> them and add a little milk. Sauté some onion and garlic in a

little oil or

> Olivio, add the egg, and once it cooks well enough to be turned

into an

> omelet, add some shredded cheese, chopped tomatoes, chopped

peppers, and

> maybe some leftover veggies from the night before. I'm also good

for

> slicing up Canadian bacon to add to it as well. When I'm feeling

lazy, I

> scramble the egg in the skillet then just toss everything else in

there for

> a sort of egg-mix. This meets all the requirements for breakfast

and tastes

> great!

>

>

> *****************************************************************

> SNACK

> ~~~~~

> Snacks are required. Choose a protein, vegetable, fat-free plain

yogurt, or

> nuts/seeds. A snack that combines protein (1 oz.) and vegetables is

> encouraged.

> *****************************************************************

>

> Snacks are easy -- mozzarella sticks wrapped in some lean lunch

meat; celery

> sticks and all-natural peanut butter; raw veggies (usually

broccoli or

> cauliflower) dipped in a little ranch dressing; or occasionally

nuts. I

> tried to mix things up a bit during phase 1 to keep it interesting.

>

>

> *****************************************************************

> LUNCH

> ~~~~~

> Protein: Quantity is not limited. Start with a 3 oz. portion,

> eat slowly, go back for seconds if still hungry.

>

> Vegetables: Minimum 2 cups. We encourage you to include a

serving

> of beans (1/3-1/2 cup) as part of your vegetables.

>

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

>

> Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2

> Tbsp salad dressing

> *****************************************************************

>

> Just like breakfast, you have your choice of items here in each

category

> (look at the food list for all your options!). Me, I've always

been a

> sandwich 'n soup man when it comes to lunch.

>

> One of my lunches was, and still is, a lettuce wrap. A couple of

pieces of

> lettuce, slathered with mayo, sprinkled with shredded cheese,

followed by

> tomato and maybe a chicken patty or some lean lunch meat.

>

> Chicken salad works well here also -- cook up a chicken breast and

slice it

> into small cubes. Add chopped celery, chopped hard-boiled eggs,

mix with a

> little mayo and you have a quick 'n simple chicken salad that can

be spread

> over a piece of romaine hearts. During Lent and Easter, we made

up tuna

> salad this way also. Both spread nicely on the romaine hearts.

>

> Yet another option here is some home made chicken soup. You'll

likely not

> get very much fat from your soup, but that's ok.

>

> And of course, there's always the old standby --> salad. When I

make a

> salad, I make a MONDO salad. It has lettuce, spinach, garbanzo

beans,

> alfalfa shoots, bean sprouts, shredded cheese and who knows what

else. I

> *REALLY* get into my salads.

>

> If you like, add a glass of skim/low-fat milk here. Yogurt is

another great

> option at lunch.

>

> *****************************************************************

> SNACK

> ~~~~~

> Snacks are required. Choose a protein, vegetable, fat-free plain

yogurt, or

> nuts/seeds. A snack that combines protein (1 oz.) and vegetables is

> encouraged.

> *****************************************************************

>

> Just like above -- mozzarella sticks wrapped in some lean lunch

meat; celery

> sticks and all-natural peanut butter; raw veggies (usually

broccoli or

> cauliflower) dipped in a little ranch dressing; or occasionally

nuts. This

> might also be a good time to sneak in a little plain, fat-free

yogurt.

>

> *****************************************************************

> DINNER

> ~~~~~~

> Protein: Quantity is not limited. Start with a 3 oz. portion,

> eat slowly, go back for seconds if still hungry.

>

> Vegetables: Minimum 2 cups. We encourage you to include a

serving

> of beans (1/3-1/2 cup) as part of your vegetables.

>

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

>

> Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2

> Tbsp salad dressing

> *****************************************************************

>

> Just like the other meals -- so many options! Stews are GREAT for

supper

> meals and you can mix all of these ingredients (well, not the

dairy!) to get

> a huge pot. I quickly grew partial to thickening my stew juices

to a gravy

> and this is when I first experimented with arrowroot as a

thickener. Crock

> pots are good for this as well -- before you go to work, toss in a

chunk of

> meat, and a bunch of veggies. When you get home it will be all

ready and

> waiting.

>

> *****************************************************************

> DESSERT / EVENING SNACK

> ~~~~~~~~~~~~~~~~~~~~~~~

> Desserts are optional. Enjoy some of your Sweet Treat allowance, a

dessert,

> or any of the snack choices.

> *****************************************************************

>

> Same as the other snacks, no difference here. A lot of folks like

to enjoy

> a sweet treat during the even snack as well -- such as an SBD

approved

> fudgesicle.

>

> *****************************************************************

> SWEET TREATS

> ~~~~~~~~~~~~

> Sweet Treats are products that contain sugar alcohols. You can

enjoy them

> throughout the day to satisfy your sweet tooth — just limit

yourself to

> roughly 75 calories worth per day to avoid any GI distress.

> *****************************************************************

>

> This section is fairly self-explanatory so we will not go into

much here.

> Sugar alcohols are substances like Xylitol, Manitol, and

Sorbitol. They add

> sweetness but do not have the same effects as table sugar

(sucrose). As the

> guidelines mention though, you need to limit your intake to about

75

> calories worth on the day. Too much of these can cause intestinal

upset

> including gas and bloating (no fun).

>

> *****************************************************************

> BEVERAGES

> ~~~~~~~~~

> 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.

> *****************************************************************

>

> Now, THIS guideline can be a bit of a controversy as it tends to

deal with

> artificial sweeteners and diet soda, as well as coffee.

>

> First off, yes you CAN have that morning cup of java. It can even

be full

> strength and in fact, you can sneak in TWO WHOLE CUPS if you

want. That

> said, there ARE a few guidelines.

>

> 1) No non-dairy creamers -- They contain sugars, hydrogenated

ingredients,

> and are not approved on the SBD. Use skim/low-fat milk instead.

>

> 2) Caffeine isn't healthy -- No matter how much we like that pick-

me-up in

> the morning, this item is simply a truth and it goes for any drinks

> including not only coffee but diet sodas as well. Caffeine can

have a

> number of side effects on the body including increasing insulin

production,

> heart rate, and so on. For this reason, you should make every

effort to go

> decaf. That isn't necessarily a SBD thing -- it's why they came

out with

> decaf many, many years before SBD was a twinkle in Daddy

Agatston's eye.

>

> 3) No lumps -- That's right -- no using sugar to sweeten your

coffee. Use

> an artificial sweetener or a sugar alternative like stevia.

>

> Since I KNOW we have a bunch of Starbucks addicts on the groups,

here's some

> info on Starbucks specifically....

>

> The key is to go with low-fat/fat-free lattes and preferably decaf

products.

> Just think sugar-free, low-fat, and decaf. According to the SBD

> nutritionists...

>

> " You may have a cappuccino, latte, tea, or coffee (decaf

preferred) with

> skim or 1% milk. The amount of milk would count toward your milk

servings (2

> cups) for the day. "

>

> Herbal teas are allowed, but watch out for those with herbs that

act as

> stimulants. The dining guide from SBD for Starbucks says....

>

> Starbucks

>

> Good choices include:

>

> * Regular or decaf drip coffee with a small amount of either

> skim/fat-free milk, 1%/low fat milk, or soy milk.

> * Soy milk lattes

> * Skim/fat-free milk lattes

> * Skim/fat-free milk cappuccinos

> * Any of the above flavored with sugar-free vanilla or sugar-

free

> hazelnut syrup. Starbucks is anticipating expanding their

selection of

> sugar-free syrups in the near future.

>

> As for other drinks such as diet soda, Crystal Light, and so

forth -- as

> long as they meet the no-sugar rule, these are typically allowed.

A lot of

> us use stevia as a sweetener in iced tea and Kool-Aid even.

Just

> remember -- your choice of sweeteners, whatever it may be, should

be an

> INFORMED choice. Learn a little about what you're choosing before

you pick

> it. And when you do, don't expect it to taste exactly like sugar -

- it

> won't and that's because it ISN'T sugar.

>

>

> Next Up: Phase 1 Wrap Up

>

>

>

>

*********************************************************************

*******

> *****************

>

>

>

> Adapting Your Meal Plan, Part 3 -- Phase 1 Wrap Up

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

>

> This article should help you put together a solid meal plan for

your phase

> 1. As I mentioned earlier, it's REALLY important that you have a

copy of

> the current food list so you can make this work. All of this

information is

> contained in the group's file areas (again, link at the bottom of

this

> message in the footer) and it doesn't take more than a minute to

get at it.

>

> If you have any medical conditions, medications, or other special

> considerations then PLEASE -- TALK TO YOUR PHYSICIAN. You should

discuss

> any major shifts in diet with your physician BEFORE you make those

> adjustments. This is especially important if you take

medications; for

> example, green leafy vegetables are encouraged on the SBD but

anyone taking

> coumadin needs to stay away from them.

>

> As you get started on Phase 1, you'll have LOTS of questions.

Before you

> ask, take a second to hit the group's message archives to see if

anyone else

> may have already asked your question. This will cut down on the

extra

> traffic to the group and probably save you a few unpleasantries

should you

> ask something that was just asked.

>

> When you DO ask questions (and you will) please be sure to tell

everyone a

> quick bit about yourself. Things like your health, weight before

and after,

> height, and age are very helpful when answering questions.

>

> That said though, DON'T be afraid to ask questions! There are SO

many

> things about this system that those new to the plan do not

understand and so

> many intricacies that it's inevitable you'll hit something that

makes you

> scratch your head. You'll find the group's members very receptive

and happy

> to help you get healthy the South Beach way!

>

>

>