Meal Model for Phase One

[Tiny T]

read the labels next time your in the store...or on your jar at home...you will probably be SHOCKED!...check out the sugars, carbs & the fats.

Usually the "natural" peanutbutter (the kind with the oil on top of it) is the best choice...less sugar & the "good" fats.

TRY to pick the best one...some are just loaded with sugar...beware of "fat free" products too, they put more sugar into them to make them taste better. "low fat" sometimes is actually better than the fat free....Kroger has a nice low sugar/sodium brand that is good...and cheap too...usually on sale!

and YES...the peanut butter may have been your problem...

[BABS]

'This is a GREAT tool, Thanks!'

[JohnC]

Natural Peanut Butter has no added sugar. It is simply ground peanuts.

[jfrue610]

I've gotten so used to Natural Peanut Butter (Almond butter is good too) that I can't even eat the regular stuff my kids have (Jif) - now it's just too sweet me.

My problem is that I love nuts so much so I really have to control my portions. I let myself have 2T of natural peanut butter a day, it is such a treat for me.

I am never really hungry after dinner, I would be happy just eating 5 times a day but I think to stick to the rules, even when I am not hungry I will have one serving of low fat string cheese.

[Barbara]

Your model was very helpful. I am getting ready to start phase 2. I ordered the southbeach diet book and recipies but have not received it yet. i enjoy a glass of white wine or 2 on weekends. How do you add this to your phase 2 ?

[RedRox]

FYI there is a meal model for P2 in the P2 forum here.

As to wine, I just add it with dinner usually!

Really though, it's just something you add in, in addition to the fruits and starches listed in the P2 foods to add list. Alcoholic beverages are non-nutritional calories, so moderation is best. You shouldn't avoid adding in good nutritional foods like whole grains, starchy veggies or fruits simply because you also had a glass or 2 of wine with dinner. That's a bad "trade" IMO. Enjoy the wine, but don't neglect adding in the nutritionally sound foods at the same time!
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-1/527-meal-model-phase-one.html

BTW, I think there is a sticky topic in the P2 forum for how to slowly add in the P2 foods over time as well. Don't try to go from no starches and fruits to 2-3 or each right away. Add 1 or 2 servings per day for a week and then add another. You can easily spend 4-6 weeks transitioning slowly from P1 to a "full" P2.

[Barbara]

Thanks for your reply..It has been 6 days(started Sunday) and as of yesterday I have lost 7 lbs. I feel great and really do not miss the wine.
the best trick I have learned so far is to substitute sparkling water for diet soda. I really think that the diet soda was making me hungrier. I start phase 2 next week and hopefully my south beach diet and cook book will arrive! Barb

[RedRox]

Yeah artificial sweeteners can do that! One of the sometimes unanticipated benefits of this program is simply becoming more aware of things like this. We start to make real direct connections and correlations between what we eat and how that makes us feel, physically, mentally and emotionally. And as just a very generalized statement, the better we eat, the better we feel in all of those ways.

[Txoldham]

I learned in a nutrition class I took after a heart procedure that "regular" peanut butter has sugar added after they remove the oils to sell separately (peanut oil). Natural peanut butter doesn't have any extras added such as sugar, salt. It can be a pain to mix up but I use my food processor. You do have to store it in the fridge. Hope that helps

[RedRox]

They also tend to add transfats (partially hydrogenated oils) to create shelf stability to preven the oils from separating at room temperature and those are the most dangerous of all fats from a heart health viewpoint. You can also look around for stores that grind their own and then you can throw it in the fridge and not have to clean your own food processor or go through the stirring process.

Also be aware that there are newer, "natural" no-stir PBs on the market that add palm oils and process it more to be shelf stable, so "natural" is not that great a descriptor anymore. Basically PB should have one or two ingredients, peanuts by itself or peanuts and salt. If it has anything else more than that, it isn't really SB friendly.