South Beac h and Dairy

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Registered: 04-01-2005
South Beac h and Dairy
Mon, 10-02-2006 - 8:51am
 

South Beach and Dairy


Dairy is an important part of the South Beach Diet.  On Phase 1, consume 2 cups per day.  On Phase 2, consume 2-3 cups per day. 



Nutritional and health studies show this to be the right amount for most women.  Women who need at least 3 cups per day: Growing teens-young women, perimenopausal or menopausal women, older women.  Pregnant and nursing mothers need substantially more. Talk to your doctor or nutritionist for your special calcium needs.  


“We recommend that nursing mothers start on phase 2, and include 4 cups of milk per day. Remember to consult your physician before starting any weight loss plan.”  Rachel--SBD Nutritionist


These count toward South Beach Dairy:







Low-fat milk (fat-free and 1%)




Fat-free 1/2 & 1/2 (less than 2 tablespoons)




Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup




1% or fat-free buttermilk




Fat-free plain yogurt


 


Beth/South Beach nutritionist: Revival Soy shakes (unsweetened or Splenda sweetened) are allowed. They are considered a serving of "milk/yogurt" which is part of the dairy allowance if mixed with water. They can also be mixed with milk (fat-free, 1% or plain soy). If they are mixed with milk, then the amount used is counted toward dairy. As a reminder, one packet=1 cup of dairy. These are not to be used as meal replacements.



Cheeses do not count toward your Dairy on South Beach.  Ricotta, cottage cheese and all nonfat and reduced fat cheeses count toward Protien (please see P1 Foods To Enjoy and the P1 Meal Planner for details and categories). 

Lowfat or nonfat sour cream and cream cheese do not count toward your Dairy on South Beach. Two T. per day of each is the daily limit.  "You can use light or reduced fat cream cheese or sour cream. This is counted as a condiment, therefore a serving size recommendation is two tablespoons." ~ Maureen/SBD Nutritionist 


Pudding counts toward Dairy! Pudding is not for Phase 1 because of the starch in it - pudding can be introduced in Phase 2.  SBD-friendly pudding is homemade fat-free sugar-free pudding mix made with nonfat or 1% milk. "You may have 1/2 cup of fat-free, sugar-free pudding a day in Phase 2.  It counts as 1/2 cup toward your Dairy allotment, and 35 calories toward your Sweet Treats allotment." ~ Margaret/SBD Nutritionist


Dislike plain nonfat yogurt?  Don’t like milk?
  Outstanding reasons to acquire a taste for them, and to make it tasty: Studies show you may lose 61% more body fat overall, 22% more weight, and a whopping 81% more belly fat by consuming 3 cups of nonfat dairy per day! 
http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=13865.1


2% milk - Why not? The answers: http://messageboards.ivillage.com/iv-fbsouthbeach/?msg=13377.8



Making Milk Exciting!  Tasty Recipes


South Beach Hot Cocoa – ALL phases (from Maggie)
1/2 cup Splenda
1/3 cup unsweetened cocoa powder
4 cups skim milk


In large saucepan, blend Splenda and cocoa.  Gradually add about 1/3 cup milk, stirring constantly until smooth.  Stir in remaining milk.  Cook over medium heat, stirring frequently until hot.  DO NOT BOIL.  Makes 4 one-cup servings.

Single-Serving South Beach Hot Cocoa – ALL Phases (from linzilu)
8 oz. Skim or 1% milk
1 1/2 TB unsweetened real cocoa
1 1/2 TB Splenda


Heat milk. Stir in cocoa and Splenda until dissolved. Enjoy.


Cold Chocolate Milk – ALL Phases
Just use one of the recipes above….cool it and refrigerate!  Shake well before serving.


Note: be very careful with the new sugar-free chocolate syrups. They likely contain high amounts of sugar alcohols, which may cause gastric distress (cramps, gas and diarrhea). Unsweetened cocoa powder is the best choice.


Making Plain Yogurt Exciting! - Board member ideas


These are ideas on how to make the nonfat plain yogurt more exciting!  Any of these will work with ricotta or cottage cheese, too.  Just remember that plain yogurt counts as "Dairy" and ricotta or cottage cheese count as "Protien".  Enjoy!  J



Davinci’s sugar-free flavored syrups:  http://messageboards.ivillage.com/iv-fbsouthbeach/?msg=7922.1


All Phases


cl-Cathy (all phases) - I love adding flavored extracts and Splenda to my non-fat plain yogurt.  Some of my favorites include banana, strawberry, coconut and maple extract.   You can certainly add vanilla extract & Splenda, also.


cl-maggie - I love Dannon Light & Fit Nonfat Plain yogurt in the big tub.  To make it taste just like the Dannon Vanilla (but without the high fructose corn syrup!) add pure vanilla extract and Splenda to taste; stir well and enjoy!  Tastes great and a cup is a serving.  The flavored yogurt is only allowed on P2-3 and only 4 ounces of it!  I'd much rather get a whole cup and a much healthier version. 
 


(all phases) – stir in a little almond extract, sweetener and slivered or sliced almonds.


(all phases) – Combine nonfat plain yogurt, cinnamon, Splenda and chopped walnuts.


 


Peanut butter (all phases) – add 1-2 teaspoons of peanut butter and sweetener to taste.


Chocolate/Peanut butter (all phases) – add 1-2 teaspoons of peanut butter, sweetener to taste, and unsweetened cocoa powder.


Sara: “Dreamsicle” flavor (all phases) – add sugar-free orange flavored Jell-O powder and vanilla extract to nonfat plain yogurt, cottage cheese, or ricotta.


Note - Stir in any flavor of sugar-free Jell-O powder…they even come in flavors like pistachio and chocolate fudge! 


 


Phase 2


 


Kristin (Phase 2) – Add sugar-free jam, Splenda, and a dash of vanilla extract to nonfat plain yogurt. 


Note - Smuckers makes great sugar-free jams in apricot and strawberry flavors.


 



Clynn215 (Phase 2) – Add frozen mixed berries, no sugar added (strawberries, blueberries, raspberries and blackberries), to a serving of nonfat plain yogurt in a container. Carry in lunchbox or store in fridge.  Defrosted and great to eat the next day.  Add sweetener if desired.  (Frozen berries can be defrosted in microwave for quicker use.)


 


Rebecca (Phase 2) - Add fruits like banana or mango, vanilla extract, Splenda and cinnamon to nonfat plain yogurt.


 


Maggie’s fave for texture (Phase 2) - Combine nonfat plain yogurt, Splenda and pure vanilla extract to taste; stir well.  Add a T. or two of Uncle Sam cereal (or other crunchy South Beach friendly cereal), cinnamon, chopped walnuts, and blueberries or strawberries.



Maggie's Apple Pie yogurt (Phase 2) - Combine nonfat plain yogurt, Splenda, pure vanilla extract, cinnamon or apple pie spice - stir well. Add about 1/2 Granny Smith apple grated or chopped with skin on, and (optional) chopped walnuts. 


SBD Milkshakes/Smoothies

CL-Cathy: My blender has found a permanent place on my kitchen counter.  I make shakes with my sugar-free Davinci syrups.  Lots of shakes and lots of variations.  My dh is hooked and now has one every morning also.  My kids started asking for them too!  Here are some of the flavor variations I use:


They all start with:
1/4 cup non-fat plain yogurt
3/4 cup skim milk or soy milk


Then the flavor variations include:


Peanut Butter:  Peanut butter and some Davinci vanilla syrup or cookie dough syrup (Cocoa powder is great in this, too!)  and a few ice cubes


Blueberry:  Frozen blueberries, Davinci vanilla syrup and a packet of splenda


Raspberry:  Frozen raspberries, Davinci white chocolate flavored syrup and a packet of splenda


Chocolate/coconut:  1 tsp. cocoa powder, Davinci coconut syrup and a packet of splenda.  This one needs a few ice cubes since you don't have any frozen fruit.


Chunky monkey:  1 tsp. cocoa powder, Davinci cookie dough syrup, 1/2 banana, packet of splenda and a few ice cubes.


Afternoon pick-me-up: Coffee with some Davinci Irish Cream syrup and frothed milk.


The combinations are endless. 


Smoothies

 


Reese’s Smoothie (all phases):  Plain yogurt, skim milk, peanut butter, cocoa powder, Splenda, and ice cubes. 


 


Fruit Smoothie Recipe - Phase 2
3 strawberries

6-8 blackberries
1/2 c Non fat plain yogurt
1/2 c skim milk
1/2 tsp vanilla extract
2 packets Splenda
4 ice cubes


Blend all ingredients in blender.  The fruit content above should count as 1 serving. You can substitute whatever fruit you want.



From Nutritionist Transcript -
Sandy: A good quick in the blender smoothie for Phase 2 is to combine plain nonfat yogurt, peanut butter, frozen berries and sweetener to taste. For those that are in Phase 1, the berries can be left out. They can add their extract of choice instead of the berries.

Homemade Frozen Yogurt – All Phases - from MichaelAnn
(using home ice cream maker)


To make two servings, start with –
2 cups plain nonfat yogurt
1 cup nonfat milk
sugar-free flavorings, syrups or extracts to taste


Some of my favorite variations:


Vanilla sf syrup (1 T per serving) and cinnamon (I just sprinkle in to taste)
Mango syrup (1 T per serving)
Splenda (to taste), lemon juice (about 1 T per serving), raspberry syrup (about 1 T per serving)
Peanut butter and Splenda
Any flavor of sugar-free Jell-O powder just like you flavor a yogurt
Any sugar-free flavored syrups (Davinci cookie dough syrup sounds like it would be really good!)


Phase 2: Add mashed berries with Splenda for a berry frozen yogurt.


Or make plain vanilla with the yogurt, milk, and either vanilla syrup or vanilla extract and Splenda - then top it with fresh berry sauce - like a sundae!


Frozen ricotta crèmes: Add a little milk to make it just a tad thinner. Any of those recipes would work.


MichaelAnn's Notes: I don't think any of these will re-freeze well, I haven't tried it, but usually when you make homemade ice cream you kind of have to eat it right away or it looses that nice cream texture and gets hard. So, I only make enough servings for however many people I am serving that night.


Coffee Creamer Ideas! 
(Avoid powdered and liquid manufactured coffee creamers on all phases. They have some combination of the following: sugar, high fructose corn syrup, corn syrup solids, hydrogenated and partially-hydrogenated trans-fats, and possibly other bad ingredients. This includes the "carb conscious" and non-fat types.)


SBD-friendly ideas for your coffee creamer-  These count toward your Dairy servings, too. 

Lowfat milk (fat-free & 1%) 
Lowfat soy milk
Fat Free Half-and-Half (Land-O-Lakes or Hood Simply Smart, in the dairy case)
Evaporated canned nonfat milk
Powdered nonfat dry milk
Silk Soy Creamer - 0g sugar (contains no calcium/not counted toward Dairy)

Amy: I have been making my own creamer using Evaporated Skim Milk, Splenda and Caramel-flavor Davinci sugar-free syrup.

Melissa: Hood Simply Smart Fat Free Half & Half, All Natural...(no corn syrup like Land O Lakes!) Found in the dairy case next to Land O Lakes. 


Melanie:  Evaporated Skim Milk, Splenda and Vanilla Extract.


MichaelAnn: Fat Free half and half, sugar-free DaVinci's or sugar-free Torani syrup.

Maggie: For flavor varieties, I use flavored extracts like pure vanilla, almond and hazelnut (found in the spice/seasoning aisle of the grocery store).  Use one or the other.  To make "Vanilla-Nut" flavor, combine them!  I like to sprinkle Cinnamon or Apple Pie Spice right into my coffee grounds before brewing.  With Splenda/Vanilla/Land-O-Lakes as a creamer, it's delicious!


Vanilla Coffee Creamer - from Michele

2 c. nonfat instant dry milk
1.5 c. granular Splenda or WheyLow D
2/3 c. boiling water
1.5 c. nonfat or 1% milk
2 tsp. vanilla extract (or more to taste)

Mix together 2 cups instant dry milk and 1.5 cups Splenda or Whey Low D (my choice).
Add 2/3 cups boiling water, stir until mostly incorporated.
Add 1.5 cups nonfat milk and 2 tsp. vanilla extract. Blend with hand mixer until smooth and creamy. Keep refrigerated for up to two weeks. Shake well before use.

Note: This recipe makes a lot of creamer.  Recipe may be halved, if this is too much to be consumed in two weeks.
Option: To make vanilla-almond coffee creamer, use half vanilla extract and half almond extract.



A Milk-Free Diet


Published 5/13/04) The following daily dish is part of a series on food allergies for Food Allergy Awareness Week, May 9-15


If you're allergic to milk, you can still follow The South Beach Dietâ„¢ with a few simple modifications. Remember that in order to steer clear of a serious allergic reaction, you need to carefully avoid products that contain milk or hidden milk derivatives.

It's true The South Beach Diet™ relies heavily on low-fat cheese, nonfat plain yogurt, and other low-fat dairy products—all things you can't eat if you have an allergy. To replace these proteins, increase your consumption of eggs or egg substitute, lean meat products, and soy products. For snacks, focus on soy cheese, low-fat deli meats, or nuts in Phase 1 (and add fresh, whole fruit in Phase 2).

People who are allergic to milk also need to consume adequate amounts of calcium. Broccoli is a good natural source of calcium, and there are now a variety of products, including vegetable juice cocktail and soy milk, that are calcium-fortified. Taking a daily calcium supplement is another option.

Beware of the following products that may contain hidden milk derivatives:

  • Canned tuna fish (check the ingredients for casein, a milk protein)
  • Nondairy creamers
  • Processed meats
  • Sliced deli meats (may become contaminated if sliced with the same machine used to cut cheese)


Article from Denise Austin:
Six Reasons to Do Dairy!


If you're not making dairy a part of your healthy lifestyle, you could be missing out on some big benefits, say experts from the American Dietetic Association. For example:



  1. Emerging research suggests that dairy intake and weight-management success are strongly connected. Just three servings a day may make losing weight and keeping it off much easier!
  2. A single 8-ounce serving provides 25 percent of your daily riboflavin needs — this important nutrient helps your body convert food into energy!
  3. Fat-free milk is one of the leanest protein sources around. It provides all of the good stuff, but without the fat — there are only 8 grams of fat in an 8-ounce serving!
  4. Dairy is rich in calcium, too! Bone up with an 8-ounce glass of milk — it'll provide 30 percent of your daily calcium requirement.
  5. Milk allows you to get vitamin D without the sun damage! A single serving provides 25 percent of your daily intake!
  6. Milk is a great post-workout drink! It provides hydration, electrolytes, carbohydrates, and protein for a bargain calorie count of 80.

 

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