South Beach Phase 2*
South Beach Diet Menu and South Beach Diet Recipes
Phase 2 of the South Beach Diet Plan begins gradually by reintroducing good carbohydrates into your diet, starting with low glycemic index carbohydrates such as oatmeal and couscous.
In South Beach Diet Phase 2 the menu and recipes become more liberal.
Plan your South Beach Phase 2 meal and menu cautiously, select and eat the most beneficial good carbs to continue to lose a healthy average of 1 to 2 lb per week.
Remain on South Beach Phase 2 until you hit your target weight loss
Phase 2 South Beach Diet Breakfast, Lunch, Dinner, Snack and Dessert
SOUTH BEACH DIET RECIPES - BREAKFAST
SOUTH BEACH DIET MENU - OATMEAL PANCAKE Serves 1
60 g old- fashioned oatmeal
60 g low fat cottage cheese ( or tofu)
4 egg whites
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Lite cooking spray
Mix the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon and nutmeg in a blender until smooth. Spray a non -stick frying pan with cooking spray. Add the batter and cook over medium heat until both sides are lightly brown.
You can top the pancake with a low sugar syrup of your choice.
288 calories
28 g protein
32 g carbohydrates
4 g fat
1 g saturated fat
451 mg sodium
5 mg cholesterol
5 g fiber
LUNCH LEMON COUSCOUS CHICKEN Serves 4
280 ml water
1 tablespoon extra-virgin oil
350 g broccoli florets
175 g packet couscous ( Waitrose Garlic & Coriander)
350 g chopped cooked chicken
Juice of 1 lemon( about 3 tablespoons)
1/4 teaspoon lemon zest
In a large frying pan, bring the water, oil and broccoli to a boil.. Stir in the couscous, chicken, lemon juice, and lemon zest. Remove from the heat. Cover and let stand for 5 minutes. Fluff lightly with a fork. Chill well and serve cold.
Per Serving:
311 calories
24g protein
39g carbohydrates
7g fat
1g saturated fat
476mg sodium
45mg cholesterol
3g fiber
DINNER MEATLOAF RECIPE Serves 8
1 tin (145g) no-salt-added tomato paste
110 ml dry red wine
110 ml water
1 clove garlic, finely chopped
1/2 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
1/4 teaspoon salt
450g minced turkey breast
110g rolled oats
1 egg
50g grated courgette
Preheat oven to 180 deg C. Combine the tomato paste, wine, water, garlic, basil, oregano and salt in a small saucepan. Bring to a boil; reduce heat to low. Simmer, uncovered for 15 minutes. Set aside.
Combine the turkey, rolled oats, egg, courgette and one-third of the tomato mixture in a large bowl. Mix well. Shape into a loaf; place into an ungreased 20 X 10 cm loaf pan. Bake for 45 minutes. Discard any drippings. pour half of the remaining tomato mixture over the top of the loaf. Bake for an additional 15 minutes. Place on a serving dish. Cool 10 minutes before slicing. Serve remaining tomato sauce on the side.
Per Serving:
188 calories
12g protein
12g carbohydrates
10g fat
3g saturated fat
244mg sodium
39mg cholesterol
2g fiber
SNACK BABA GHANNOUJ Serves 1
1 medium aubergine, peeled
1 clove garlic, finely chopped
1 tablespoon tahini (sesame paste)
1/8 teaspoon ground cumin
Assorted raw vegetables
Preheat the grill. Slice the aubergine crosswise into 1 cm slices. Place the slices on a baking sheet and grill 7cm from the heat until soft and water beads appear on the surface. Cool and peel the slices, then puree in a blender along with the garlic, tahini and cumin. Cool and serve with vegetables.
213 calories
8g protein
32g carbohydrates
9g fat
1g saturated fat
20mg sodium
0mg cholesterol
12g fiber
Dessert STRAWBERRIES WITH LIGHT VANILLA YOGURT Serves 1
110g chopped strawberries
Spoon the yogurt into a dessert bowl, then add the strawberries. Serve immediately.
85 calories
4g protein
16g carbohydrates
0g fat
0g saturated fat
66mg sodium
3mg cholesterol
*http://www.southbeachdietinformation.com/phase_two_recipes.htm
What is water aerobics?*
Aerobic water workouts use body movements and dance steps you would do on land & simply perform them in water.
Water aerobics exercise can be done in waist- to chest-deep water and in deep water (flotation devices are used in deep water).
Advantages of water aerobics
*Water provides support for your body. Excellent for athletes who need to avoid jarring associated with land exercises like the convalescing or seniors.
*Water provides more resistance than air. So a simple walking in the pool should provide resistance that a walk in the park can’t.
*Water exercise can improve flexibility without causing great pressure to joints. The decreasing effects of gravity in the water lets the joints move more easily through a wider range of motion.
*Water exercise is cooler and more comfortable than exercise on land especially in warm weather.
*Safety - water aerobics routines are less likely to result in falls & bumps that land exercises can with associated injuries.
Disadvantages of water aerobic exercise
*You need a pool.
*Cost - you may need to dish out money to use a pool or enroll in a water aerobics class.
*You may not burn as many calories because of the support that water lends you.
If possible, try & combine water aerobicsexercises with other exercises. In other words, as in so many cases, cross training is still recommended with water aerobics routines being the base.
Equipment for water aerobics exercises
*Swimsuit or any other allowable outfit & shorts
*Aqua shoes are a must as they provide traction to perform exercises
*If your workout will include swimming laps, you will need goggles.
*Swim caps may be used to keep hair out of your face and lessen the harsh effects of pool chemicals on your hair
Water aerobics routines
While some instructions for water aerobics differ from land aerobics, there are some basic rules for both.
*Start slow.
*Increase time and intensity gradually.
*Try to keep moving throughout workout but ease up if you need to.
*Try to keep heart rate within your target zone.
*Do some stretches in water after a warm up but also do some stretches that are difficult to do in water, on land
Okay, here goes…some water aerobics routines that you could mix up & tailor to your needs & inclinations…
*Swimming - Obviously, you can do laps varying speed & distance according to your fitness level. Vary strokes also to produce cross training effects.
*Just dance to some music piping through the sound system or your water proof headset.
*Hop, just like you might on land but using the buoyancy that the water lends you.
*Hopping w/ bobbing - as if bobbing for apples. That’ll get your blood pumping.
*Step routines without steps. water provides support & resistance.
*Kicks - vary the angles. This will stretch & aerobicize at the same time.
*Walk (forwards, backwards, sideways) or slow jog. You can walk between some of the more intense routines to cool down & get ready for the next movement.
*Bicycle - try doing the movement holding on to railings or just floating, with your body positioned horizontally or diagonally.
*Water aerobics routines don‘t have to be routine - just do anything else you can think of or just imitate what kids in the pool are doing for a few minutes or for as long as you could keep up with them.
*http://www.healthyexerciseworld.com/water-aerobics-routines.html
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