Omega 3 Refresher

As you may already know if you're following the South Beach Diet, Dr. Agatston frequently stresses the importance of getting enough omega-3 fatty acids in your diet. That's because omega-3s offer important health benefits.
Omega-3s are essential fatty acids that must be obtained through diet or supplements. The human body does not possess the ability to make them. There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are extremely effective at reducing inflammation and preventing the formation of blood clots, thus reducing the risk of stroke and heart disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to lower the "bad" LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack.
The best and most natural way to increase your intake of omega-3s is to eat more fish (at least two servings per week) and leafy greens, and to add ground flaxseed and canola oil to your diet. Dr. Agatston also believes that, in addition to the above, all adults should take a fish-oil supplement daily. He recommends one to two grams of EPA plus DHA per day. People with high triglycerides may need more — at least four grams daily.
Be advised that people with certain medical conditions, such as those taking anticoagulants, those with bleeding disorders, or those with uncontrolled hypertension, should consult with their physician before taking fish-oil supplements. Also note that certain fish, including swordfish, king mackerel, and tilefish, contain high levels of mercury. Women who are pregnant or may become pregnant, nursing mothers, and children should avoid fish high in mercury.

Stop Scale Obsession

Do you weigh yourself every day? Do you worry about even the slightest change in your weight? If you answered yes to either of these questions, you may be obsessing over the scale — and if you're trying to maintain healthy habits, this behavior can actually be counterproductive.
The truth is, your weight may change from day to day for many reasons. Fluid retention, hormonal fluctuations, constipation, and even the food you eat right before stepping on the scale can cause daily ups and downs. These variations can be misleading and worrisome if you don't understand them. For an accurate measurement of your weight, weigh yourself only once each week and on the same scale every time (different scales may give different readings). An even better method of measuring your success is to let your belt be your guide. If your clothes fit better and you feel better, then you're getting healthier — even if the bathroom scale doesn't show big changes.
Ultimately, it's up to you to stop scale obsession. Weight loss takes time, so patience is required. Dr. Agatston, preventive cardiologist and author of The South Beach Diet says, "It's a marathon, not a sprint." Remember, if you're practicing weight-healthy habits like those recommended by the South Beach Diet, you will enjoy better health, and the extra pounds will come off in the process — whether you step on the scale every day or never again.

South Beach Suggestions!

Eating to Lose
While it seems harmless — and possibly even beneficial to weight loss — to skip a meal or a snack from time to time, this common scenario may actually be setting your body up to gain weight. How is it possible to gain weight by NOT eating?
The first goal of the South Beach Diet® is to eliminate cravings. Skipping meals and snacks causes exaggerated swings in blood sugar, which may encourage these cravings to return. This may cause you to splurge on unhealthy foods, thus reversing your weight-loss progress.
Skipping too many meals can prompt your body to go into starvation mode. In order to conserve energy and resources, your metabolism will start to slow down, ultimately causing your weight loss to stall.
So what should you do if you're just not hungry? Don't fall into the common trap of mistaking your diminished cravings for diminished hunger. If you're following the eating plan correctly — eating regular meals and snacks throughout the day — you probably won't feel as ravenous as you did in the past because you've managed to preempt hunger. If you avoid feeling hungry, you will avoid overeating, and you will be able to achieve and maintain your desired weight.