Arthur Agatston - The South Beach Diet Cookbook: More than 200 Delicious Recipies That Fit the Nations Top Diet

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. 2004 by Arthur Agatston, M.D. 2004 by Arthur Agatston, M.D.

Recipes on pages remain Rodale Inc. Photographs 2004 by Rodale Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Book design by Carol Angstadt Food styling by Diane Vezza Prop styling by Melissa DeMayo Photography by Mitch Mandel Library of Congress Cataloging-in-Publication Data Agatston, Arthur S. p. cm. cm.

Includes index. ISBN 1579549578 trade hardcover eISBN 9781594868573 1. Reducing dietsRecipes. 2. Glycemic index. Title. Title.

RM222.2.A348 2004 641.5'635dc22 2003027980 For my sons, Evan and Adam, who have always been interested and enthusiastic supporters of my work. My wish is that you, too, find passion and satisfaction in your chosen professions.And, as always, to my wife and partner, Sari, for her counsel, her support, and her love.

First and foremost, Id like to thank my patients and all the followers of The South Beach Diet. You helped make the first book a tremendous success, and your ideas and feedback have been invaluable. In addition, your continued enthusiasm has helped promote the important national discussion about healthy eating. A very special thank you to my wife, Sari, who worked long and hard on the creation of this book, and to Marie Almon, our nutritionist, for her tremendous help developing recipes and overseeing the nutritional aspect of the project. My editor, Margot Schupf, has been a real partner in this effort and a delight to work with. Jennifer Reich, Carol Angstadt, Mitch Mandel, and Diane Vezza were especially instrumental on the design and production side of things.

I would also like to acknowledge and thank the entire team at Rodale, including Tami Booth, Amy Rhodes, Cindy Ratzlaff, and Cathy Gruhn. Another note of thanks to Lee Brian Schrager and Terry Zarikian for their help in bringing the great chefs of South Beach to this project. And finally, thanks to Heidi Krupp, my publicist, for her tremendous enthusiasm, and to Richard Pine, my literary agent, for his sound advice and friendship.

The South Beach Diet was made for people who love to eat. That will be obvious to anyone who pays attention to current trends in cooking and eating. But you dont have to be a gourmet chef to know what Im talking aboutits evident in every restaurant menu, every magazine and newspaper article, every cooking show on TV about how we eat now.

Todays best cuisines make use of a wide variety of fresh, wholesome, delicious foods prepared in exciting ways. Similarly, the South Beach Diet encourages you to eat a great variety of foods and to cook them in a healthy manner. On this diet, you can have abundant quantities of nearly any kind of meat or fish you can name. Vegetables and fruits, too. And because the South Beach program is neither low-carb nor low-fat, youll be enjoying many of the dishes that other diets require you to give up completely. On our plan, you will eat meals that fully satisfy your hunger; you are even urged to have between-meal snacks and desserts.

The types of recipes we offer in this book could be found in any popular cookbook. Another reason why I say this diet is for food lovers is because of one of its main principles: that weve become an overweight society because we eat too many processed foods. These contain the bad carbohydratessuch as white flour or white sugarwhere much of the digestion has begun in factories instead of in our stomachs. This causes our bodies to store excess fat, especially around our midsections. Plus, eating these bad carbs creates cravings for more unhealthy foods; instead of simply satisfying our hunger, they actually make it worse. Eating fewer processed carbohydrates and more dishes made from good, wholesome ingredients will almost automatically bring about weight loss and improved overall health.

Youll eat well, toomaybe better than you have in a long time. Thats another good reason for a South Beach cookbook. I hope that once youve tried some of the recipes, youll agree. As I write this, The South Beach Diet, based on the eating plan I developed, is atop the national bestseller lists. Later in this book, I will explain the diet itself and how it came to exist. For now, suffice it to say that the program grew out of my concerns as a cardiologist for the health and wellbeing of my patients.

If youre already familiar with the South Beach Diet, youll know that the diet is divided into three phases. To help make things easy for you, every recipe in this book is marked to indicate a phase of the dietrecipes marked as Phase 1 can be enjoyed from the very beginning. Recipes marked as Phase 2 can be enjoyed after youve reached that point in the diet. And Phase 3 recipes are for when youve fully integrated the diet into your lifestyle. There are also 25 recipes from prominent chefs that will make your mouth water. And they all fit into the diet! Another feature of this book is the shopping list beginning on .

I hope they will inspire you to achieve your own success. The diet has succeeded far beyond my expectations. It is responsible for millions of Americans losing weight safely and easily, and keeping it off while also improving their blood chemistries. My goal is to extend the benefits of the South Beach Diet to still more Americans. There are several ways to accomplish this. I have observed the best long-term results in those who have a good understanding of the few basic principles of the diet.

This allows them to use flexibility and good judgment when making food choices in the various eating situations we all face: during travel, parties, stress, fatigue, and when dining out. The other factor responsible for long-term compliance is the variety of foods and recipes available. This combats the repetition that leads to boredom on so many diets. Our goal for our heart patients as well as all of our readers is an overall healthier lifestyle leading to many permanent benefits. In the meantime, I hope this cookbook helps you find the quality and variety of dishes to enable you to make the South Beach Diet the lifestyle it was intended to be.

Enjoying good food is a pleasure.

Eating is necessary for survival, of course, but it is also one of the great joys of life. We so love eating that we give our meals a social function. We enjoy our families and friendships around tables laden with good things to eat. But our pleasure has also become our peril. Our relationship with foodor, rather, our excessive appetites for certain foodsis today, in many cases, hazardous to our health. If youve read the news magazines and periodicals recently, you know what Im talking aboutskyrocketing obesity, which is associated with heart disease, cancer, strokes, and diabetes, as a result of our unhealthy eating habits.