Get The Dish Here - Weekend

[justmarvi]

Top Six Ways to Avoid Overeating


South Beach Dieters are encouraged to eat until their hunger is satisfied — but not to stuff themselves. For those of us who are used to restaurant-size meals, it can be hard to know what a sensible starting portion is. You can find the suggested serving sizes of your favorite Beach-friendly foods by logging on to The South Beach Diet™ Online and checking the Foods to Enjoy and Avoid lists (found under Food & Recipes in the left-hand toolbar). When it's time to sit down to a meal, try these tactics to avoid overeating:

Eat slowly and savor your food. It may seem like an obvious point to make, but remember — it takes 20 minutes for your stomach to signal to your brain that you are full!

Begin your meal with a salad or a clear broth soup.

Drink water before and throughout the meal. If you're having trouble slowing down when you eat, put your fork down halfway though your meal and take a minute to sip some water.

Chop some of your favorite fresh vegetables and place them on the table with the rest of your dinner. Snack on them frequently, and have another handful when you finish the rest of what's on your plate. Don't like raw veggies? Cook them up instead, and give yourself a generous amount.
To avoid unnecessary second helpings, assemble your plate of food and then wrap up and store any leftovers before you begin eating.

Make sure you get in your two cups of milk/dairy each day. You can choose from fat-free or 1 percent milk; fat-free plain yogurt; or low-fat (4 grams of fat or less per 8 ounces) plain or flavored, sucralose-containing soy milk. Finishing a meal with milk/dairy is a great way to make sure you meet your daily requirements and feel full for longer.

[Denise85]

Thanks for posting this Marva. We were having internet problems and ended up having to replace the cable modem. Everything is working fine again so I will be able to do the Daily Dish again.

I try to follow these tips they give but with a 3 year old and a 1 month old it's sometimes hard. They are great reminders though!

[justmarvi]

you take care of yourself,

[justmarvi]

Fresh Off The Press......sounds good!

Grilled Tuna with Teriyaki Glaze

This tuna will make your mouth water. Grilled to absolute perfection and brushed with a sassy teriyaki-like glaze, this Phase 2 recipe will satisfy the whole family.

2 servings

Ingredients
2 tablespoons light soy sauce
1 1/2 tablespoons dry sherry or chicken broth
1/2 tablespoon grated fresh ginger
1 1/2 cloves garlic, minced
2 tuna steaks (5 ounces each)
1/2 large mango, peeled and cut into spears
1/2 red bell pepper, quartered lengthwise

Instructions
In a small bowl, combine the soy sauce, sherry or broth, ginger, and garlic. Divide the marinade into 2 medium, shallow bowls. Place the tuna in one bowl and the mango and bell pepper in the other. Turn the tuna, mango, and bell pepper to coat both sides. Cover and refrigerate for 15 minutes.

Coat a grill rack or broiler pan rack with cooking spray. Preheat the grill or broiler to medium.

Place the tuna, mango, and bell pepper on the prepared rack or pan. Discard the marinade from the tuna bowl. Grill or broil, basting occasionally with the marinade from the mango bowl, for 4 minutes per side, or until the tuna is just opaque and the mango and bell pepper are heated through and glazed.

Nutritional Information:
207 calories
2 total fat (1 g sat)
67 mg cholesterol
12 g carbohydrate
33 g protein
2 g fiber
509 mg sodium


**I changed this to read phase 2 since it has fruit, mango, it was listed as Phase 1 (guess that would be if you didn't eat the mango)?.

[Denise85]

That recipe sounds great!

Here is Sundays dish

Headache Help?

This Q&A is from the March Issue of The South Beach Diet™ Newsletter. Get more Q&As like this delivered to your home each month! Get 2 issues risk-free!

I just started on The South Beach Diet™. I've been enjoying all the foods, but am getting some very bad headaches. Why would this happen? — Jane R., Ho-Ho-Kus, NJ

Some dieters have reported headaches during Phase 1 of The South Beach Diet™. Some factors that could be causing your headaches include:

Caffeine withdrawal. Headaches are common in dieters who cut caffeine out of their diet without a gentle weaning period. Keep in mind you are not required to eliminate caffeine while on The South Beach Diet™ — my recommendations allow for 1 to 2 cups each day. However, if you want to eliminate caffeine, don't quit cold turkey. Instead, slowly cut back on your intake until you no longer experience headaches without the caffeine.

Dehydration. Headaches are a telltale sign of dehydration. Make sure you're getting enough water throughout the day. There's no need to count glasses — simply drink when you're thirsty and increase your intake during and after exercise.

Hypoglycemia. Low blood sugar can cause headaches, fatigue, and intense cravings. You can prevent hypoglycemia during Phase 1 by making sure you eat snacks to help stabilize your blood sugar. Remember — you're breaking that vicious sugar cycle, so it's important to stop the craving before it starts. Make sure you eat before you're too hungry!