[Sca-cooks] South Beach

[Lady Celia]

Helen said:

>> Maybe you could just have fruit for breakfast?? Not quite as satisfying
as a cereal, but at least the carbs are not quite as high... just be sure to
choose fruit that is low on the natural sugar content.? I don't know which
those would be, but do know that bananas are high in natural sugar content,
so stay away from them as best you can. <<

And Helena replied:
<<Unfortunately, all fruit is forbidden under Phase 1 of South Beach, the 
"detox" phase.  Too high in sugar, I guess...  But this is another part of 
the South Beach that bothers me.  No fruit for two weeks?  What about all 
the fiber and vitamins and antioxidants that fruit has?  Yes, it has sugar, 
but other good things too. 

This is not stopping me from having a glass of orange juice a couple of 
times a week.  >:)  >>

Ummm... then you're not actually doing "Phase 1" and you aren't actually
detoxing, so you're not going to get anywhere. 

Fruit is forbidden because when it comes to macronutrients it's nothing but
*fructose* (i.e., naturally occurring fruit sugars), fiber and water.  That
means that it digests quickly and is converted immediately to glucose, i.e.
*it spikes your blood sugar* (not as much as refined sugars, but enough to
keep you from actually achieving the benefits of "induction".)  Fruit juice
is worse because it contains no fiber (fiber slows down the blood sugar
spike a little.)  

The point of induction/detox is to remove everything from your diet that
spikes your blood sugar and keeps you on the blood sugar roller coaster.
*After induction*, after the two weeks you spend stabilizing your blood
sugar, you're off that daily roller coaster and you get to start adding back
fruits in moderation, beginning with those with the lowest G.I.
http://en.wikipedia.org/wiki/Glycemic_index /G.L. (glycemic index/glycemic
load http://en.wikipedia.org/wiki/Glycemic_load ) as part of your entire
diet, because once your body stops being on the blood sugar roller coaster,
you will a) stop craving sugar constantly because your brain won't be
glucose starved from the constant insulin spikes and b) you'll be more used
to using fruit as an accompaniment, rather than by itself, so that there are
other foods eaten at the same time which will slow down the glucose
spike/insulin spike dynamic.  

The fabulous way that you feel *after* you get through induction
successfully is why some of us who are insulin intolerant and who have a lot
of weight to lose actually stay on "induction" (or "in Phase 1") for much
longer... because we no longer have the highs and lows of constant
sugar/insulin spikes. And once these highs and lows stop, that's when you
start having *energy* and start feeling like exercising as well. 

So my recommendation, especially to those who don't want to learn all the
facts, data, research and nutrition behind how and why controlled carb
programs work, is to be *very strict* during induction, until you actually
*feel* your body adjust.  (That's when you stop feeling tired  an hour or so
after a meal, and start having energy consistently throughout the day, and
stop craving things...) and then go ahead and move into Phase II of whatever
plan you're on and start adding back those things like low G.I. fruits and
the occasional bowl of oatmeal if you need or want to.  Once you're detoxed,
if you understand the impact of what you're eating, you can stop being
"strict" and just start getting on to learning how to be *smart*. 

It's like I told my Mom, who started watching her carbs after she was
diagnosed as a type 2 diabetic, who loves her banana (*really high* GI
fruit) in the morning... once you learn the rules you can adjust.  Bananas
are good for you, but hers was spiking her blood sugar every morning...
until I taught her the rules and she learned to have 1/2 banana with peanut
butter on it (the protein and fat in the peanut butter slow down the glucose
uptake), rather than on her instant oatmeal (which was adding to the glucose
spike, rather than helping with it) and now she can have her banana *or* her
oatmeal for breakfast. 

A good book for those who find carb control nutritional plans helpful is the
book The Good Carb Cookbook by Sandra Woodruff
http://www.amazon.com/Good-Carb-Cookbook-Secrets-Glycemic/dp/1583330844/ref=
sr_1_31?ie=UTF8&s=books&qid=1216847716&sr=8-31 which includes good
guidelines on how to balance higher G.I./G.L. foods with lower ones to
minimize insulin impact.  

There's a large body of research which links insulin production with weight
gain, and the severe increase in type 2 diabetes in our country.  (here's
another book that might be helpful, especially to the science and nutrition
geeks -
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/
ref=sr_1_28?ie=UTF8&s=books&qid=1216847716&sr=8-28
) Most carb control plans are in some way based on that research.  Looking
at the current research and learning *why* the plans tell you to do the
things they do equip you much better to make informed choices than just
following the plan as though it is a "diet". 

<< I suppose if I ate a whole 
grain english muffin instead of sourdough, that would be better. >>

Whole grain would be better, but wouldn't be a good carb control option.  A
low carb/high protein muffin or slice of toast would be a better choice,
but, again... *not* until you've completed detox.  You have to get off the
roller coaster first before you can find where your level of normalcy is. 

<<  It's just tough to change habits 
and I'm feeling cranky and whiny about the whole thing.  :D >>

Something which can be helpful to get you past that cranky and whiny part is
finding the things that you *love* that are appropriate during induction and
giving yourself "treats".  Those can help you feel like you're indulging
instead of depriving yourself.  I have a sweet tooth, so most of my "treats"
were indulgences made with splenda and involving chocolate (which is
permitted ;) ... Russell Stover sugar free chocolates, chocolate ricotta
dessert, pumpkin custard, vanilla custard, chocolate custard, *ice cream*
(that's a little harder - there are a few low carb/sugar free ones that are
available commercially, but my Mom bought me one of those small freezer bowl
ice cream makers and a book on making ice cream and I learned to make my own
sugar free ice cream with splenda and cream which I enjoy more), etc.  And
going out for surf and turf or having a crustless quiche lorraine for
breakfast (with chi tea or a latte made with 1 T of cream instead of steamed
milk) both made feel indulged.

SO, find your permitted indulgences, and then use them.  Trust me... once
you get off that blood sugar roller coast you'll feel a *lot* less cranky
and whiney :) 


Good Health!
Celia