South Beach Versus Low Fat: Research

New Study Supports South Beach Diet Principles

The results are in from a recent study comparing a diet following the principles of The South Beach Diet with a portion-controlled, low-fat diet. The study, which will be published in the journal Experimental Biology and Medicine, followed 69 overweight or obese (but otherwise healthy) men and women, ages 18 to 65, over a period of 12 weeks. This group was divided into two, with one group following a plan modeled after Phase 2 of The South Beach Diet and the other group following the low-fat diet. While both groups shed extra pounds over the 12 weeks, the amount and type of weight lost was remarkably different.

Participants who followed The South Beach Diet model lost twice as much weight as those following the portion-controlled, low-fat plan and also showed greater losses in body fat. The study also showed that the group adhering to The South Beach Diet principles -- focusing on the right carbohydrates and fats, nutrient-dense whole foods, lean sources of protein, and lots of fiber -- experienced significant reductions in triglycerides and their ratio of total/HDL cholesterol, meaning that they lowered their risk of a heart attack.

What was the most surprising revelation of all? While The South Beach Diet group was instructed to eat until they were satisfied, whereas the low-calorie group stuck to a strict calorie-counting system, the first group still consumed fewer calories with no counting involved. Clearly, choosing a plan with the right carbs and the right fats, such as The South Beach Diet, is the right choice when it comes to weight loss and adopting a long-term healthy lifestyle.

You'll find even more updates by signing up for The South Beach Diet Online today!

Mediterranean diet and Alzheimer's risk

Polyphenol, Antioxidant-rich Mediterranean diet could slash Alzheimer's risk

There have been several discoveries over the last few years in relation to the oustanding benefits of the Mediterranean diet. None more important than the recognition of it ability to minimize the affects of Alzheimer's disease. A stronger following to a Mediterranean-style diet could cut the risk of Alzheimer's disease by a whopping 68 per cent, a finding from a multi-ethnic study from the US.

The Mediterranean diet, rich in cereals, wine, fruits, nuts, legumes and whole grains, fish and olive oil, has been linked to longer life, less heart disease, and protection against some cancers. The diet's main nutritional components include beta-carotene, vitamin C, tocopherols, polyphenols, and essential minerals.

These antioxidants and polyphenols appear to offer protection, suggest the researchers from Columbia University, and not to any impact on general cardiovascular health.

Although the mechanism of Alzheimer's is not clear, more support is gathering for the build-up of plaque from beta-amyloid deposits. The deposits are associated with an increase in brain cell damage and death from oxidative stress.

It is against the oxidative stress that the Mediterranean diet could offer protection.

The findings of Nikolaos Scarmeas and his colleagues, published on-line ahead of print in the Archives of Neurology (doi: 10.1001/archneur.63.12.noc60109), are based on results from a study of 194 Alzheimer disease (AD) cases (average age 82) and 1790 non-demented controls (average age 76). The controls had almost equal representation of White, Black and Hispanic subjects, while 59 per cent of the AD cases were Hispanic, 31 per cent Black and 9 per cent White.

Dietary assessment was performed by asking the subjects to complete a validated 61-item semi-quantitative food frequency questionnaire, while AD diagnosis took place in a university hospital setting.

After adjusting the results for possible confounding factors, such as age, education, BMI, smoking status, and ethnicity, the researchers reported that people with the highest adherence to a model Mediterranean diet were associated with a 60 per cent lower risk of Alzheimer's disease, compared to people with the lowest adherence to the diet.

When the researchers took into account a series of cardiovascular variables, such as history of stroke, hypertension, heart disease, diabetes, and plasma lipid levels, the associations for the high adherence group grew stronger, with an associated risk reduction of 68 per cent.

This indicated to the researchers that the apparent protection afforded by following a Mediterranean-type diet is not a result of the cardiovascular factors, and implicated biological mechanisms like inflammation and oxidative stress.

"Complex phenols and many other substances with important antioxidant properties such as olive oil, wine, fruits and vegetables, vitamins C and E, and carotenoids are found in high concentrations in the typical components of the Mediterranean Diet," wrote Scarmeas.

"The Mediterranean diet could be capturing the composite effect of dietary antioxidants and this could, at least partially, explain the association with a lower risk of AD," he said.

The study has several limitations that should be noted, including the use of a semi-quantitative food frequency questionnaire with "relatively few diet constituents". However, the researchers propose that this may actually lead to an underestimation of the protective effects of the Mediterranean Diet for Alzheimer's disease.

The study follows another study by the same researchers, published earlier this year in the Annals of Neurology (Vol. 59, pp. 912 - 921), reported that elderly individuals whose diet closely resembled the Med diet had a 40 per cent lower risk of Alzheimer's than those who adhered the least to the diet.

Alzheimer's disease is the most common form of dementia and currently affects over 13 million people worldwide. The direct and indirect cost of Alzheimer care is over $100 bn (€ 81 bn) in the US alone.

Supplied by Ray Darken - who was the major contributor to this original, verified Mediterranean diet cook book. If you'd like more news and broader access to diet reviews and nutrition information try online diet reviews & tips. If this link isn't working, try this

Vegan 7-day Menu and Recipes Day 4

This menu provides an average of 1600-1800 calories per day.
Sign up for entire week menu - click here

Day 1 Day 2 Day 3

Day 4

• Raspberry Banana Tofu Shake: In blender combine 1/2 package Mori Nu Lite, firm tofu, 1/2 cup fat free fortified soy milk, 1/2 banana, 1/2 cup raspberry (fresh or frozen) and 2 tablespoons frozen calcium fortified orange juice concentrate (undiluted) Blend until very smooth.
  
• 2 pieces whole wheat toast
  

Lunch

• 1 cup Health Valley Five Bean Vegetable Soup (or similar canned vegan soup with 140 calories, 250 mg sodium and 13 g fiber per cup and 5 g fiber per serving)
  
• 1 ounce vegan whole wheat pretzels (Barbara's Bakery)
  
• Salad: Chop 2 cups spinach, dice or grate1 whole carrot, chop 1/2 cup broccoli, 1/2 red bell pepper and 2 ounces fresh mushrooms, toss with 2 T seasoned rice wine or balsamic vinegar.
  
• 1 whole pear or seasonal fruit of your choice

Dinner

• 3 ounces seitan, chicken flavored, cut in pieces and heated with 2 T Annie's Smokey barbecue sauce (or similar vegan brand), served over 3/4 cup cooked quinoa
  
• 1/2 cup steamed collards, sprinkled with vinegar
  
• 1/2 baked acorn squash: Fill cavity with 1 T (calcium fortified) orange juice concentrate, undiluted, and bake or microwave until tender
  
• 3 apricots or seasonal fruit of your choice

Snacks

• Choose two snacks of 150 calories or less, for a total of 300 calories from snacks

Mainstay Secret of Mediterranean Diet Discovered

Safe And Easy Weightloss How I lost 20 pounds in 21 days without using pills or drugs on a tasty Mediterranean Diet, you can easily do the same if you truly want to. Mediterranean Diet

Some good fortune has helped to explain one of the mysteries of the Mediterranean diet which is already renowned for controlling weight, longevity enhancement and an agent for reducing the risk of heart disease and some types of cancer… The very popular olive oil is an ingredient used frequently in mediterranean cookbooks and recipes across the globe. It seems that well known source of good health is about to be given another health benefit tick but this time as a source of pain killer or compound similar to those over-the-counter products or inflammatory items we all so often buy. Olive oil has been found to inhibit cyclooxygenase (COX) enzymes, which plays a key role in causing inflammation, stated the report Thursday's issue of the weekly British journal Nature. The ubiquitous painkiller ibuprofen has a similar pharmacological action.

This all came about accidentally, on a trip to Italy by biologist Gary Beauchamp, from Monell Chemical Senses Centre, University of Pennsylvania.

Beauchamp had previously noticed when he took ibuprofen, he experienced a stinging sensation in the back of the throat - and he suddenly noticed the same tingling when he tasted pungent newly-pressed olive oil while attending a molecular gastronomy conference on Sicily.

When he returned to the USA, Beauchamp and his colleagues worked to identify the newly found chemical.

Separated from the rest of the ingredients that make up olive oil, the compound has been dubbed oleocanthal ("oleo", for olive; "canth", for sting; and "al" for aldehyde).

To put to rest the possibility that other compounds may be responsible for the irritation, Beauchamp's team assembled a synthetic form of oleocanthal and tested it on volunteers, and also tested it in lab dishes of COX enzymes.

So, according to the researchers, taking 50g of extra-virgin olive oil containing as much as 200 micrograms of oleocanthal per day is roughly equivalent to 10 percent of the recommended dose of ibuprofen for adult pain relief.

Now they will attempt to identify exactly how oleocanthal inhibits the enzymes, and how this is related to throat sting.

The well renowned Mediterranean diet is based on olive oil, fish, fresh fruit, vegetables and nuts, and a daily glass or two of red wine. While Ibuprofen has been associated with a reduction in the risk of developing some kinds of cancer and of dangerous blood clotting.

Supplied by Ray Darken - Here's where you can access recipes for a modified Mediterranean diet. If you'd like more news and broader access to diet reviews and nutrition information try a Mediterranean diet recipe. If this link isn't working, try http://safe-and-easy-weightloss.com

The Diet to Go Review

Guaranteed Weight Loss with Your Own Personal Chef. "Lose 10lbs in 4 weeks.

I iterally tried everything -- Weight Watchers, Atkins, South Beach, Cabbage Soup --and, though I would lose the initial 6-8 pounds, I would plateau and after 3 weeks, give up and go back to the foods I enjoy. And slowly, my weight crept upward to the point where I had nothing to wear and my doctor got concerned.

I heard an ad on the radio and thought, why not give this a try. I'm single, work full-time, and don't have time to cook (let alone go grocery shopping) and this sounded easy. I was only concerned that the food may not taste good.

I started losing within the first week and steadily kept going downward. Even when I plateaued, I was able to stick with it, because it really was all the food I loved. I wasn't feeling deprived in any way and was never hungry. Inevitably, the plateau ends, and I lose more.

I still have 17 pounds to go but have no intention of quitting. I've told all my co-workers, who struggle as well. They are constantly telling me
I look fantastic and are amazed at my "new" wardrobe -- all the clothes I haven't been able to fit into in years.

I love the food, I love the convenience of picking up all my meals for the week and not having to think about what I'll eat. And most of all, I love the results.
-P atty, Oakland, CA

Vegan Menu and Recipes Day 3

Day 1 click here

From DietWatch This menu provides an average of 1600-1800 calories per day.

Day 3

• 1 cup cooked oatmeal topped with 2 dried figs, diced, 2 tablespoons flax seed (grind in coffee mill before adding to cereal) and 1 cup fat free fortified soy milk
  
• 1 pear or seasonal fruit of your choice
  

Lunch

• Eggless Tofu Sandwich Filling: mash 1/2 package Mori Nu Lite firm tofu with 2 T fat free soy mayonnaise, 2 T each minced celery, onion and green pepper. Season with salt free seasoning such as Veg-It or Spike.
  
• 1 whole wheat vegan pita pocket (6-1/2 inch) filled with tofu sandwich filling, 1 cup fine chopped kale, 1 cup chopped Romaine lettuce and 2 slices tomato
  
• 1 whole mango or seasonal fruit of your choice
  
• 2 ounces whole wheat crackers
  

Dinner

• 1 large baked potato (6 ounce) topped with 1 cup fat free vegan baked beans
  
• 1-1/2 cup Brussels sprouts, steamed
  
• 1 cup mandarin orange slices or seasonal fruit of your choice

Snacks

• Choose two snacks of 150 calories or less, for a total of 300 calories from snacks

Vegan Menu and Recipes Day 2

Day 1 click here

From DietWatch This menu provides an average of 1600-1800 calories per day.

Day 2

Breakfast

• 2 dairy free whole grain vegan waffles such as Van's 97% fat free, topped with
  
• 2 T all fruit blueberry syrup, mixed with 1/2 cup blueberries
  

Lunch

• Soy Burger - 1 Soy burger such as Boca Burger (or similar vegan veggie burger with 70 calories and no fat) served on
  
• 3 ounce whole wheat vegan bun (check ingredient list) spread with 2 teaspoons mustard, 2 tomato slices and 1 cup chopped romaine lettuce
  
• 1 container Health Valley Lentil and Couscous soup (or similar vegan instant soup with 260 calories, no fat, 540 mg sodium, 10 gram fiber)
  
• 1 whole orange or seasonal fruit of your choice
  

Dinner

• Eggplant Marinara (find the recipe below)
  
• 1 cup brown rice
  
• 1 cup cauliflower and 1 cup broccoli, steamed
  
• 2 cups mixed melon balls (frozen or fresh) or seasonal fruit of your choice
  

Snacks

• Choose two snacks of 150 calories or less, for a total of 300 calories from snacks

Eggplant Marinara

Ingredients

• 1 medium. eggplant, peeled
• Bran flake cereal measured after crushing to equal 2 cups
• pinch cayenne pepper
• 1/4 teaspoon garlic powder
• 1 cup non-fat plain soy yogurt
• 2 Tablespoon non fat plain soy milk
• cooking spray
• 1 cup grated reduced fat soy mozzarella style cheese
• 1 (16 ounce.) jar pasta sauce, heated

Method

Preheat oven to 375° F. Peel and slice eggplant lengthwise into 4 slices, then cut each across to make half inch slices. Pulse bran flake cereal in food processor to make crumbs. Combine flake crumbs, cayenne pepper and garlic powder together in large mixing bowl. Stir yogurt and soy milk together. Dip eggplant slices in yogurt. Coat both sides with bran flake crumb mixture. Set coated eggplant on cookie tray sprayed with olive oil cooking spray and spray top of eggplant lightly. Do not crowd eggplant, or it will remain soggy rather than getting crispy. Bake for 15 minutes turn and bake 15 minutes more or until crisp and golden brown. Top with grated cheese and bake an additional 3 to 5 minutes or until cheese melts. Spoon a little hot pasta sauce over top of each piece and serve. Leftovers can be re-heated but leave sauce off until ready to serve.

Yield: 4 servings
Per Serving (16 oz.): Calories 290; Fat 2.5 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 570 mg; Carbohydrate 58 g; Dietary Fiber 24 g; Sugar 25 g; Protein 12 g; Vitamin A 300 RE; Vitamin C 9 mg; Calcium 200 mg; Iron 2.7 mg. This recipe is 8% fat.

Carbohydrate Points: 3.9
Carbohydrate: 58 g
Exhanges: 3 Bread/Starch, 2 Vegetable, 1/2 Fat

Vegan 7-day Menu and Recipes

From DietWatch

This menu provides an average of 1600-1800 calories per day.
Sign up for entire week menu - click here

Day 1

Breakfast

• 1-1/2 cup Cheerios, (or similar whole grain oat cereal) topped with, 1 whole medium banana, sliced and1 cup fortified fat free soy milk
  

Lunch

• 1 whole wheat vegan pita pocket (6-1/2 inch), spread with 3 teaspoon fat free Nayonaise (soy mayonnaise) and filled with 4 ounce sliced baked tofu (White Wave), 1/2 cup shredded romaine and 1/2 cup fine chopped kale
• 1 whole medium apple. Dip in 1 tablespoon natural peanut butter
• 1 ounce organic pretzels
  

Dinner

• Lentils and Pasta, one serving
• 1 cup steamed green beans
• 1 cup mandarin orange slices or seasonal fruit of your choice
  

Snacks

• Choose two snacks of 150 calories or less, for a total of 300 calories from snacks

Lentils and Pasta
by Margaret Pfeiffer, R.D.
DietWatch

Ingredients

• 1/3 cup lentils
• 1 cup water
• 1 teaspoon minced garlic (fresh or jar)
• 1 cup tiny tube pasta (Ditalini) or small shells
• 1 8 ounce can tomato sauce, no salt added
• 1 teaspoon Better than Bouillon or Eatem Foods (vegan) vegetable base or other reduced sodium base
• 3 tablespoons grated Soy Parmesan cheese

Method

Wash and sort lentils. Place in saucepan with water and garlic, bring to a boil. Reduce to simmer cover and cook 20-30 minutes or until tender. (Note: If lentils are old, they may take longer.) Meanwhile, cook pasta according to package directions. When lentils are tender, add tomato sauce and vegetable base, bring to a boil, stir to dissolve vegetable base. Mix in cooked pasta and parmesan and serve.

Yield: 3 servings
Per Serving (8.3 oz): Calories 173; Fat 2.5 g; Saturated Fat 1.3 g; Cholesterol 5 mgs; Sodium 196 mg; Carbohydrate 27 g; Dietary Fiber 4.3 g; Sugar 5.6 g; Protein 11 g; Vitamin A 94 RE; Vitamin C 13 mg; Calcium 113 mg; Iron 3 mg. This recipe is 13% fat.

Carbohydrate Points: 1.8
Carbohydrate: 27 g
Exhanges: 1-3/4 Bread/Starch, 3/4 Meat - Very Lean, 1/2 Fat