THE SOUTH BEACH HEART PROGRAM •ILLUSTRATIONS• •QUESTIONAIRES• •MEAL PLANS• •EXERCISES• Arthur Agatston, MD Author of the #1 New York Times Bestseller The South Beach Diet

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 1 111/8/061/8/06 12:17:5712:17:57 PPMM Notice This audiobook is intended as a reference volume only, not as a medical manual. The informa- tion 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. The information in this audiobook is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise listeners to take full responsibility for their safety and know their limits. Before practicing the THE CORONARY ARTERIES exercises in this audiobook, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this audiobook are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctor’s approval before beginning. Mention of specific companies, organizations, or authorities in this audiobook does not imply endorsement by the author or publisher, nor does mention of specific companies, aorta organizations, or authorities imply that they endorse this audiobook, its author, or the publisher.

pulmonary artery pulmonary artery

© 2007 by Arthur Agatston, MD Photographs © 2007 by Rodale Inc. The South Beach Diet® is a Registered Trademark of the SBD Trademark Limited Partnership. left main coronary artery (LM) All rights reserved. No part of this publication may be reproduced or transmitted left circumflex coronary in any form or by any means, electronic or mechanical, including photocopying, artery (LCx) recording, or any other information storage and retrieval system, without the written permission of the publisher. right coronary artery (RCA) Illustrations by Lisa Clark Photographs by Mitch Mandel/Rodale Images left anterior descending Book design by Carol Angstadt artery (LAD)

The higher up a blood clot forms when it blocks a coronary artery, the greater the area of heart muscle affected. If the clot occurs in the left main coronary artery, then all of the heart muscle supplied by the left circumflex and left anterior descending arteries will die, causing a deadly heart attack.

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 22-3-3 111/8/061/8/06 10:56:1210:56:12 AAMM HEALER’S VIEW OF lumen lumen CORONARY ARTERY DISEASE endothelium 1 endothelium A

soft plaque plaque 2 B artery begins to remodel

soft plaque progression

PROGRESSION TO PLAQUE 3 C RUPTURE AND HEALING REGRESSION PLUMBER’S VIEW OF platelets CORONARY ARTERY soft plaque soft plaque DISEASE

plaque progression rupture 4A 4B D

The plumber’s view (above) is the formerly held concept of how a heart attack happens. blood blood clot clot soft plaque Plaque was thought to gradually build up within an artery, slowly closing it, the way sludge closes a drainpipe. (A) Healthy coronary artery injured vessel wall with a normal-sized lumen, where blood flows 5A freely. (B) First signs of plaque narrowing the E 5B lumen. (C–D) Gradual growth of plaque fur- ther narrowing the lumen. (E) Artery narrowed to 70%. Chest pain with exertion (angina) scar tissue thought to result. Note: As the plaque grows, blood clot calcification the over-all size of the artery remains (hard plaque) unchanged. 6A scar tissue 6B (F) Lumen nearly filled with plaque. Bloodflow F stagnates, a blood clot forms and obstructs flow, and a heart attack results. The belief was that the greater the blockage, the more immi- normal-sized lumen. (2–3) Gradual buildup of likely. (4A) Soft plaque ruptures the endothelium. (6A) After a plaque ruptures, healing of the nent a heart attack. The logical plumber’s soft plaque. Unlike in the plumber’s view, the Blood platelets are attracted to the injured site injury to the artery wall begins. Scar tissue approach was to open the artery with angio- plaque grows outward and the artery becomes and begin to form a blood clot. (5A) The clot forms and then calcification, or hard plaque, plasty or to bypass it when partially blocked larger; this is called remodeling. Because the extends into the lumen. If it blocks the lumen, occurs. Healed hard plaque typically does not and before it closed. The plumber’s view has size of the lumen is preserved, a large amount then blood can’t get to the heart muscle and cause a heart attack. Hard plaque can be turned out to be all wrong! of plaque can build up without compromising the muscle dies. This is a heart attack. Admin- seen on a noninvasive heart scan. The healer’s view (opposite) reflects what bloodflow; therefore neither chest pain nor an istered in time, clot-busting drugs or angio- With aggressive prevention, regression of we now know about how coronary artery dis- abnormal stress test result. Without aggressive plasty can abort the heart attack. Most plaque soft plaque occurs. Plaque rupture and a heart ease occurs. (1) Healthy coronary artery with a prevention, progression to plaque rupture is ruptures do not cause a heart attack, however. attack are avoided. (4B–6B) Regression and

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 44-5-5 111/8/061/8/06 10:56:1310:56:13 AAMM coronary artery

HEALTHY ENDOTHELIUM QUESTIONAIRES

plaque DAMAGED ENDOTHELIUM Just For Men Just For Women

plaque

Top: The endothelium is the inner endothelium is damaged by car- cell lining of an artery. Center: A diac risk factors, such as hyper- healthy endothelium acts as an tension, , diabetes (or effective barrier to the penetra- prediabetes), or smoking, it is tion of bad LDL par- made more porous to LDL, and ticles. Bottom: When the there is a greater buildup of cho-

THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 66-7-7 111/8/061/8/06 10:56:1410:56:14 AAMM Just for Men 10. Do you have a family history of early heart disease? (Do you have a brother or father who was diagnosed with heart disease Are You at Risk for Heart Disease? before the age of 55 or a sister or mother who was diagnosed with heart disease before the age of 65?) 1. Have you ever been diagnosed with , □ Yes □ No □ Don’t Know including a heart attack, angina, or stroke, or have you undergone angioplasty or bypass surgery? 11. Are your triglycerides greater than 150 mg/dL? □ Yes □ No □ Yes □ No □ Don’t Know 2. Are you 40 years of age or older? 12. Is your blood glucose greater than 100 mg/dL? □ Yes □ No □ Yes □ No □ Don’t Know 3. Do you smoke or do you have extensive exposure to secondhand 13. Do you have a homocysteine level of more than 12 µmol/L? smoke? □ Yes □ No □ Don’t Know □ □ Yes No 14. Do you have a C-reactive protein (CRP) level of more than 4. Have you been diagnosed with diabetes, prediabetes, or 3 mg/L? metabolic syndrome? □ Yes □ No □ Don’t Know □ □ Yes No 15. On average, do you spend less than 2 hours a week exercising at 5. Are you taking medication to treat high blood pressure or is your least moderately (for example, brisk walking, golf, active blood pressure greater than 140/90? gardening)? □ Yes □ No □ Don’t Know □ Yes □ No 6. Do you have a waist circumference of more than 40 inches? 16. Do you eat fish at least twice a week? (If you don’t know, use a tape measure to find out.) □ Yes □ No □ □ Yes No 17. Do you eat fresh fruits and vegetables and whole grains on a 7. Do you have a high Calcium Score? daily basis? □ Yes □ No □ Don’t Know □ Yes □ No 8. Do you have an HDL, or “good,” cholesterol level of less than 18. Do you make a conscious effort to avoid trans fatty acids in your 40 mg/dL? diet? □ Yes □ No □ Don’t Know □ Yes □ No 9. Do you have an LDL, or “bad,” cholesterol level of more than 130 mg/dL? □ Yes □ No □ Don’t Know

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 88-9-9 111/8/061/8/06 10:56:1510:56:15 AAMM Just for Women 10. Do you have a family history of early heart disease? (Do you have a brother or father who was diagnosed with heart disease Are You at Risk for Heart Disease? before the age of 55 or a sister or mother who was diagnosed with heart disease before the age of 65?) 1. Have you ever been diagnosed with cardiovascular disease, □ Yes □ No □ Don’t Know including a heart attack, angina, or stroke, or have you undergone angioplasty or bypass surgery? 11. Are your triglycerides greater than 150 mg/dL? □ Yes □ No □ Yes □ No □ Don’t Know 2. Are you 55 years of age or older or are you postmenopausal? 12. Is your fasting blood glucose greater than 100 mg/dL? □ Yes □ No □ Yes □ No □ Don’t Know 3. Do you smoke or do you have extensive exposure to secondhand 13. Do you have a homocysteine level of more than 12 µmol/L? smoke? □ Yes □ No □ Don’t Know □ □ Yes No 14. Do you have a C-reactive protein (CRP) level of more than 4. Have you been diagnosed with diabetes, prediabetes, or 3 mg/L? metabolic syndrome? □ Yes □ No □ Don’t Know □ □ Yes No 15. On average, do you spend less than 2 hours a week exercising at 5. Are you taking medication to treat high blood pressure or is your least moderately (for example, brisk walking, golfing, active blood pressure greater than 140/90? gardening)? □ Yes □ No □ Don’t Know □ Yes □ No 6. Do you have a waist circumference of more than 35 inches? (If 16. Do you eat fish at least twice a week? you don’t know, use a tape measure to find out.) □ Yes □ No □ □ Yes No 17. Do you eat fresh fruits and vegetables and whole grains on a 7. Do you have a high Calcium Score? daily basis? □ Yes □ No □ Don’t Know □ Yes □ No 8. Do you have an HDL, or “good,” cholesterol level of less than 18. Do you make a conscious effort to avoid trans fatty acids in your 50 mg/dL? diet? □ Yes □ No □ Don’t Know □ Yes □ No 9. Do you have an LDL, or “bad,” cholesterol level of more than 130 mg/dL? □ Yes □ No □ Don’t Know THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 110-110-11 111/8/061/8/06 10:56:1510:56:15 AAMM PHASE 1 SAMPLE MEAL PLAN DAY 1 MEALS BREAKFAST 6 oz. vegetable juice cocktail Scrambled eggs with spinach and mushrooms Phase 1 Turkey bacon Sample Meal Plan Coffee with 1% or -free milk and sugar substitute Day 1 MIDMORNING SNACK Low-fat or nonfat plain yogurt with almond extract, sugar Day 2 substitute, and toasted almonds Foods to Enjoy LUNCH Warm sliced sirloin steak with field greens and no-sugar-added Foods to Avoid balsamic dressing Phase 2 Black bean, avocado, and tomato salad Sample Meal Plan MIDAFTERNOON SNACK Day 1 Hummus with vegetable dippers

Day 2 DINNER Spicy grilled chicken and red onion kebabs Foods to Reintroduce Sautéed broccoli rabe with olives Foods to Avoid or Eat Rarely Cucumber, radish, and feta salad with dill vinaigrette

DESSERT No-sugar-added Fudgsicle with a glass of 1% or fat-free milk

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 112-132-13 111/8/061/8/06 10:56:1510:56:15 AAMM PHASE 1 SAMPLE MEAL PLAN PHASE 1 FOODS TO ENJOY

BEEF PORK DAY 2 Lean* cuts, such as: Boiled ham Bottom round Canadian bacon BREAKFAST Eye of round Loin 6 oz. tomato juice Flank steak Tenderloin Spanish omelet Ground beef: Extra lean (96/4) VEAL Canadian bacon Lean (92/8) Chop Coffee or tea with 1% or fat-free milk and sugar substitute Sirloin (90/10) Cutlet, leg London broil Top round MIDMORNING SNACK Pastrami, lean LAMB (remove all visible fat) 1 Sirloin steak ⁄2 cup 1% or fat-free cottage cheese with chopped scallions Center cut T-bone Chop Tenderloin Loin LUNCH Top loin Lentil soup Top round LUNCHMEAT Curried chicken salad with water chestnuts *Lean meat has 10 g or less of (fat-free or low-fat only) total fat and 4.5 g or less of Red leaf lettuce salad with Dijon vinaigrette per 100 g portion. Boiled ham Deli-sliced turkey breast POULTRY (skinless) Steamship round roast beef MIDAFTERNOON SNACK Cornish hen Smoked ham 15 almonds and a glass of 1% or fat-free milk Low-fat turkey sausage (3–6 g of fat per 60 g serving) SOY-BASED MEAT can be eaten as an occasional SUBSTITUTES DINNER treat (approximately once a week) Unless otherwise stated, look Broiled salmon steak with lemon and capers for products that have 6 g or Turkey bacon less of fat per 2–3 oz. serving. Steamed asparagus with shaved Parmesan Turkey or chicken breast Bacon Warm white beans with rosemary Burger SEAFOOD Chicken, unbreaded All types of fish and shellfish DESSERT (limit those high in mercury, Hot dogs such as swordfish, tilefish, Sausage patties and links Part-skim ricotta whisked with a dash of vanilla, sugar substitute, albacore tuna—use light tuna and a sprinkling of almonds instead—and shark) Seiten 1 Salmon roe Soy crumbles— ⁄4 cup (2 oz.) suggested serving size Sashimi

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 114-154-15 111/8/061/8/06 10:56:1610:56:16 AAMM PHASE 1 FOODS TO ENJOY PHASE 1 FOODS TO ENJOY

1 Tempeh— ⁄4 cup suggested Yogurt, low-fat or nonfat plain Cabbage Squash, spaghetti serving size Capers Squash, summer Tofu (all varieties)—1⁄ cup LEGUMES 2 Cauliflower yellow suggested serving size Start with a 1⁄ to 1⁄ cup serving 3 2 Celery zucchini Yuba (bean curd on sheet) size. Chayote Swiss chard Adzuki beans Collard greens Tomatoes CHEESE (fat-free or Black beans reduced-fat) Cucumbers Tomato juice Black-eyed peas For hard cheese, look for Eggplant Turnip greens varieties that have 6 g or less of Broad beans Endive Vegetable juice cocktail fat per ounce. Butter beans Fennel Water chestnuts American Cannellini beans Garlic Watercress Cheddar Chickpeas (garbanzos) Green beans Wax beans Cottage cheese, 1%, 2%, or fat-free Edamame Hearts of palm Feta Great Northern beans Jicama NUTS AND SEEDS Mozzarella Italian beans Kale Limit to one serving per day as Parmesan Kidney beans specified. Dry roasted Leeks Provolone Lentils recommended. Lettuce (all varieties) Part-skim ricotta Lima beans Almonds—15 Mushrooms (all varieties) Part-skim string Mung beans Brazil nuts—4 Mustard greens Swiss Navy beans Cashews—15 Okra Pigeon beans Filberts—25 EGGS Onions Pinto beans Flaxseed—3 Tbs. (1 oz.) The use of whole eggs is not Parsley limited unless otherwise Soy beans Hazelnuts—25 Peppers (all varieties) directed by your doctor. Egg Split peas Macadamias—8 whites and egg substitutes are Pickles (dill or artificially White beans Peanut butter, natural, and other okay. sweetened) nut butters—2 Tbs. Radicchio DAIRY VEGETABLES Peanuts—20 small (dry roasted Radishes or boiled) 2 cups allowed daily, including May use fresh, frozen, or plain nonfat or low-fat yogurt canned without added sugar. Rhubarb Pecans—15 Eat a minimum of 2 cups Buttermilk, 1% or fat-free Sauerkraut Pine nuts (pignoli)—1 oz. with lunch and dinner. Scallions Pistachios—30 Half-and-half, fat-free (less than Artichokes 2 Tbs.) Sea vegetables Pumpkin seeds—3 Tbs. (1 oz.) Arugula Milk, 1% or fat-free Snap peas Sesame seeds—3 Tbs. (1 oz.) Asparagus 1 Soy milk, low-fat plain, vanilla, or Snow peas Soy nuts— ⁄4 cup sucralose-containing (4 g or less Avocados Spinach Sunflower seeds—3 Tbs. (1 oz.) of fat per 8 oz. serving). Be sure Bok choy that the product does not Sprouts, alfalfa Walnuts—15 contain high-fructose corn Broccoli syrup.

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 116-176-17 111/8/061/8/06 10:56:1610:56:16 AAMM PHASE 1 FOODS TO ENJOY PHASE 1 FOODS TO ENJOY

FATS AND OILS SEASONINGS AND SWEET TREATS Some sugar substitutes may be CONDIMENTS made with sugar alcohols Up to 2 tablespoons of the Limit to 75–100 calories per day. (isomalt, lactitol, mannitol, following or oils are allowed All spices that contain no added Candies, hard, sugar-free sorbitol, or xylitol) and are daily. Monounsaturated oils are sugar permitted on the South Beach Chocolate powder, no sugar particularly recommended. Diet. They may have associated Broth added side effects of gastrointestinal Monounsaturated Oils Espresso powder Cocoa powder, baking type distress if consumed in large Extracts (almond, vanilla, or Fudgsicles, no sugar added amounts. Canola oil others) Gelatin, sugar-free Olive oil (particularly extra-virgin) Horseradish sauce BEVERAGES Gum, sugar-free I Can’t Believe It’s Not Butter! Decaffeinated coffee and tea Polyunsaturated Oils or a Jams and jellies, sugar-free Spray Diet, decaffeinated, sugar-free Blend of Monounsaturated Popsicles, sugar-free sodas and drinks and Polyunsaturated Lemon juice Syrups, sugar-free Lime juice Herbal teas (peppermint, Corn Some sugar-free products may chamomile, etc.) Pepper (black, cayenne, red, be made with sugar alcohols Flaxseed white) Milk, 1% or fat-free (isomalt, lactitol, mannitol, Grapeseed Salsa (check label for added sorbitol, or xylitol) and are Soy milk, low-fat plain, vanilla, or sucralose-containing (4 g or less Peanut sugar) permitted on the South Beach Diet. They may have associated of fat per 8 oz. serving). Be sure Safflower Use the following toppings and side effects of gastrointestinal that the product does not sauces sparingly; check label contain high-fructose corn Sesame for added sugar or monosodium distress if consumed in excessive amounts. syrup. Soy bean glutamate (MSG): Sugar-free powdered drink Sunflower Cream cheese, fat-free or SUGAR SUBSTITUTES mixes light—2 Tbs. Acesulfame K Vegetable juice Other Fat Choices Hot sauce Fructose (count as Sweet Note: Caffeinated coffee, 1 “Low-carb” condiments may Avocado— ⁄3 whole = 1 Tbs. oil Treats, 75–100 calorie limit) regular tea, and diet sodas with only be used if they are trans-fat 1 caffeine added are allowed, but Guacamole— ⁄2 cup = 1 Tbs. oil Aspartame (NutraSweet, Equal) free and contain no added limited to one or two servings Margarine—those that do not sugar. Saccharin (Sweet’N Low) per day contain trans fatty acids 1 Miso— ⁄2 Tbs. Sucralose (Splenda) Mayonnaise, regular—1 Tbs. 1 Shoyu— ⁄2 Tbs. Mayonnaise, low-fat—2 Tbs. Sour cream, light or reduced- (avoid varieties made with high- fat—2 Tbs. fructose corn syrup) 1 Soy sauce— ⁄2 Tbs. 1 Olives (green or ripe)—15 = ⁄2 1 Tbs. oil Steak sauce— ⁄2 Tbs. Salad dressing—2 Tbs. Use Tamari—1 Tbs. those that contain 3 g of sugar Worcestershire sauce—1 Tbs. or less per 2 Tbs. Best choices contain canola or olive oil. Whipped topping, light or fat- Dressings labeled “low-carb” free—2 Tbs. may only be used if they meet these guidelines. Trans fat–free spreads

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 118-198-19 111/8/061/8/06 10:56:1610:56:16 AAMM PHASE 1 FOODS TO AVOID PHASE 2 SAMPLE MEAL PLAN

BEEF VEGETABLES Brisket Beets DAY 1 Jerky, unless homemade Carrots without sugar Corn BREAKFAST Liver Green peas 6 oz. vegetable juice cocktail Prime rib Potatoes, sweet Steel-cut oatmeal with cinnamon Rib steaks Potatoes, white Low-fat or nonfat plain or artificially sweetened yogurt POULTRY Pumpkin Coffee or tea with 1% or fat-free milk and sugar substitute Squash, winter Chicken, wings and legs Turnips (root) Duck MIDMORNING SNACK Yams Goose 1 deviled egg with a slice of lean ham Poultry products, processed STARCHES Turkey, dark meat (including Avoid all starchy food on Phase wings and thighs) LUNCH 1, including: Gazpacho PORK Bread, all types Cereal Seared tuna with chickpeas on a bed of greens Bacon Honey-baked ham Croutons, all types Pork rinds Matzo MIDAFTERNOON SNACK Oatmeal 1 part-skim mozzarella cheese stick VEAL Pasta, all types Breast Pastries and baked goods, all types DINNER DAIRY Rice, all types Pan-grilled flank steak with sautéed mushrooms and onions Ice cream Steamed green beans with garlic and lemon MISCELLANEOUS Milk, 2% or whole Hearts of romaine with toasted pistachios and pomegranate Soy milk, whole Cocktail sauce seeds (in season) Ketchup Yogurt, cup-style and frozen Extra-virgin olive oil and vinegar

CHEESE BEVERAGES No alcohol of any kind, DESSERT Full-fat including beer and wine Dark chocolate–dipped strawberries FRUITS Avoid all fruits and fruit juices on Phase 1

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 220-210-21 111/8/061/8/06 10:56:1710:56:17 AAMM PHASE 2 SAMPLE MEAL PLAN FOODS TO REINTRODUCE IN PHASE 2 You can enjoy all the foods on Phase 1, as well as those listed on this and the DAY 2 following page: BEEF DAIRY BREAKFAST All hot dogs (beef, pork, 2–3 cups allowed daily, 1 ⁄2 pink or red grapefruit poultry, soy) can be enjoyed including yogurt occasionally (once a week) 1 egg, poached or any style Yogurt—4 oz. per day (artificially if they are at least 97% fat free sweetened low-fat or nonfat flavored (3–6 g of fat per serving) 1 slice 100% whole-wheat toast with 1% cottage cheese, yogurt; avoid varieties that contain cinnamon, and a sprinkling of sugar substitute high-fructose corn syrup) Coffee or tea with 1% or fat-free milk and sugar substitute FRUIT Start with one serving daily, WHOLE GRAINS AND gradually increasing to up to STARCHY VEGETABLES MIDMORNING SNACK three servings daily. Start with one serving daily, Whole-wheat crackers with 1 wedge spreadable reduced-fat Apple—1 small or 5 dried rings gradually increasing to up to three cheese or four servings daily. Unless Apricots—4 fresh or 7 dried otherwise stated, choose whole- Banana—1 medium (4 oz.) grain products that have 3 g or more of fiber per serving. 3 LUNCH Berries, all— ⁄4 cup 1 Bagels, whole grain— ⁄2 small (1 oz.) Grilled shrimp Caesar salad Cactus pear fruit (prickly pear)—1 Barley—1⁄ cup cooked 1 2 Sliced pear with crumbled gorgonzola Cantaloupe— ⁄4 melon or 1 cup diced Bread—1 slice (1 oz.) Cherries—12 homemade breads made with whole grains MIDAFTERNOON SNACK 1 Grapefruit— ⁄2 (buckwheat, whole wheat, 15 walnuts and a glass of 1% or fat-free milk Grapes—15 spelt, whole oats, bran, rye) Kiwifruit—1 multigrain 1 oat and bran DINNER Mango— ⁄2 medium (4 oz.) rye Garlic-rubbed grilled lamb chop Orange—1 medium sprouted grain Baked sweet potato Papaya—1 small (4 oz.) Peach—1 medium whole wheat Sautéed kale with shallots 1 Pear—1 medium Buckwheat— ⁄2 cup cooked Tomato salad with fresh basil, extra-virgin olive oil, and vinegar 3 Plums—2 Calabaza— ⁄4 cup (considered a starchy vegetable, count as a Prunes—4 starch/grain serving) DESSERT Tangerines—2 1 Cassava— ⁄4 cup (considered a Sugar-free chocolate pudding starchy vegetable, count as a VEGETABLES starch/grain serving) Cereal, hot (choose whole-grain Carrots—1⁄ cup 2 and slow-cooking varieties, not 1 Peas, green— ⁄2 cup instant)

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 222-232-23 111/8/061/8/06 10:56:1710:56:17 AAMM FOODS TO REINTRODUCE IN PHASE 2 PHASE 2 FOODS TO AVOID OR EAT RARELY 1 Cereal, cold (choose low-sugar Quinoa— ⁄2 cup cooked STARCHES FRUIT with 5 g or more of fiber per Rice—1⁄ cup cooked serving) 2 basmati Bagel, refined wheat flour Canned fruit, in heavy syrup Couscous, whole-wheat or 1 Bread Fruit juice Israeli— ⁄2 cup cooked brown, regular, converted, or parboiled Crackers, whole grain (3 g or refined wheat flour Pineapple more of fiber per ounce and no wild white Raisins trans fats) 1 Rice noodles— ⁄2 cup cooked Cookies Watermelon English muffin, whole grain— Soba noodles—3⁄ cup cooked 1 4 ⁄2 muffin (1 oz.). Most contain Cornflakes 3 2.5 g of fiber per half a muffin— Squash, winter— ⁄4 cup Matzo (except whole-wheat VEGETABLES (considered a starchy varieties with 3 g of fiber are the varieties, which are allowed) best choice vegetable, count as a starch/ Beets grain serving) 1 Pasta, white flour Corn Farro— ⁄2 cup cooked 1 Taro— ⁄3 cup (considered a Potatoes Green peas—1⁄ cup (considered Potatoes, white 2 starchy vegetable, count as a a starchy vegetable, count as a starch/grain serving) white starch/grain serving) Tortilla, 100% whole grain— instant MISCELLANEOUS Muffin, bran—1 small, homemade 1 small (3 g or more of fiber sugar-free, no raisins Rice cakes Honey per ounce, no trans fats) Pasta Rice Ice cream Yam—1 small (considered a 1 whole wheat— ⁄2 cup starchy vegetable, count as a white Jam and jelly cooked (3 g or more of starch/grain serving) 1 jasmine fiber per ⁄2 cup)

1 sticky soy— ⁄2 cup cooked (3 g OCCASIONAL TREATS 1 or more of fiber per ⁄2 cup) Rolls, white dinner Chocolate (limited) 1 Pita— ⁄2 pita (1 oz.). Most contain 2.5 g of fiber per half bittersweet dark pita—varieties with 3 g of fiber semisweet dark are the best choice Pudding, fat-free, sugar-free stone-ground (one serving per day permitted) whole wheat Popcorn—3 cups popped BEVERAGES air popped Light beer (1), on occasion microwave, plain, no trans fats Wine, red or white (1–2 glasses stove-top, cooked with permitted daily with or after meals) canola oil Potato, sweet, 1 small (considered a starchy vegetable, count as a starch/grain serving)

3 Pumpkin— ⁄4 cup (considered a starchy vegetable, count as a starch/grain serving)

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SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 224-254-25 111/8/061/8/06 10:56:1810:56:18 AAMM The Core Curriculum Exercises Arm Series: You don’t need weights or fancy gym equipment to EXERCISES strengthen, sculpt, and tone your arms. A simple hand towel will do. The trick is to hold the towel firmly between your hands, as taut as Core Curriculum Overview possible. Imagine that you’re trying to rip the towel apart right in the middle. If you have problems with either of your elbows (such as ten- nis elbow or golf elbow), don’t pull so hard on the towel that it causes Arm Series pain. Do these movements slowly, keeping the towel taut. Don’t forget Bicep Curls to breathe throughout each movement. These are powerful exercises Arm Raises that strengthen, stretch, and improve arm and shoulder function, making it easier for you to hold a child, carry a package, put a suitcase Triceps Pulls in the overhead compartment of an airplane, or grab a dish from the highest shelf in your kitchen. Pelvic Bridges Pelvic Bridges: These exercises help keep your spinal column supple and release any tightness in your lower back. They also help shape and Basic Bridge and Lifted Heel Bridge Variation tone your legs and buttocks. Alternating Knee Pull and Straight Leg Pull Variation Abdominal Series: These exercises are great for strengthening the entire abdominal region as well as keeping your hip joints supple. Bicycle Side Toners: These exercises improve spinal, pelvis, and shoulder Top Leg Life and Lower Leg Lift Variation alignment and connection. They also improve balance and abdominal Single Leg Lift, Double Leg Lift Variation, strength. Super Swim Exercises: Many of us spend a great deal of time and Heel Beat Variation hunched over in front of a computer or slumped behind the wheel of a car. These exercises, which simulate swimming, will help improve your posture by forcing you to engage back muscles that often go Stretch It Out underused. You should only do 5 to 10 repetitions per exercise, Child’s Pose depending on your strength. Try to work your way up to the full 10 Cat ‘N’ Hammock Back Combination Stretch repetitions. Stretch It Out: You’ve just worked your lower back, so now you need to release your lower-back muscles by doing these two stretches—the Child’s Pose and the Cat ’n’ Hammock Back Combination Stretch.

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 226-276-27 111/8/061/8/06 10:56:1810:56:18 AAMM ARM SERIES ARM SERIES

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BICEPS CURLS

1. Stand with your legs shoulder-width apart and your feet flat on the floor. Keep both feet directly below your knees for better stability. Grasp a hand towel ARM RAISES firmly with both hands, palms up. Keeping your elbows tightly at your sides, 1. Stand with your legs shoulder-width apart and your feet flat on the floor. Keep raise your forearms until they’re at about a 90-degree angle to your waist. both feet directly below your knees for better stability. Grasp a hand towel Make sure that your wrists and elbows are in a straight line in front of you. Try firmly with both hands, palms down. Extend your arms straight out in front of as hard as you can to pull the towel apart. you at about chest level, shoulder-width apart. Keep your elbows and wrists in 2. As you keep pulling, lift the towel to your chest to a count of 1, 2, 3 and then a straight line. Try as hard as you can to pull the towel apart. lower it to your thighs to a count of 1, 2, 3. Keep the tension on the towel as 2. As you keep pulling, lift your arms as high as you comfortably can to a count you lift it up and down. Try to imagine that you are lifting a heavy weight. This of 1, 2, 3. (The goal is to try to lift your arms over your head.) Then bring your should be a fluid up-and-down movement, with no stopping between repeti- arms back down to thigh height to a count of 1, 2, 3. Keep the tension on the tions. Keep working against resistance, as if one arm is fighting the other to towel as you lift it up and down. Try to imagine that you are lifting a heavy hold onto the towel. If you feel like you’re working hard, it’s because you are. weight. This should be a fluid movement with no stopping between repetitions. Work your way up to three sets of 12 repetitions. Work your way up to three sets of 12 reps.

Caution: Stop if you feel any shoulder pain as you lift your arms overhead.

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 228-298-29 111/8/061/8/06 10:56:1810:56:18 AAMM ARM SERIES PELVIC BRIDGES

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BASIC BRIDGE AND LIFTED HEEL BRIDGE VARIATION

TRICEPS PULLS If you have difficulty doing the Basic Bridge, skip the Lifted Heel Bridge Variation (Step 3) until you have mastered the Basic Bridge. 1. Stand with your legs shoulder-width apart and your feet flat on the floor. Keep both feet directly below your knees for better stability. Grab a hand towel 1. Lie on your back with your arms at your sides and your knees bent. Keep your behind your butt with both palms facing forward. knees shoulder-width apart and press your feet firmly into the floor. Press your shoulder blades into the floor and feel your chest softening. 2. Try as hard as you can to pull the towel apart. Keep your shoulder blades pinched as you raise the towel up and away from your butt as high as you can 2. Starting at your tailbone, gently and slowly lift your back off the floor up to your to a count of 1, 2, 3. Be sure to keep your arms straight, your abdominals shoulder blades. Once you reach this position, tighten your abdominal mus- pulled in, and your chest lifted; don’t allow your back to sway. Then lower the cles to support your spine. Squeeze your butt muscles tightly and hold for a towel back to your butt to a count of 1, 2, 3. This should be a fluid up-and-down count of 10 while keeping your pelvis lifted evenly (pretend you have to bal- movement, with no stopping between repetitions. Work your way up to three ance a cup of hot tea on it!). After a count of 10, slowly roll your spine back to sets of 12 reps. the floor, one vertebra at a time. Work up to three sets of 12 repetitions. 3. When you’ve mastered the Basic Bridge, try the Lifted Heel Bridge Variation. Repeat the Basic Bridge, but as you lift your back off the floor also lift your heels off the floor. Keep them elevated until you roll your entire spine back to the floor. This gives your lower body and feet an even better stretch.

THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 330-310-31 111/8/061/8/06 10:56:1910:56:19 AAMM ABDOMINAL SERIES ABDOMINAL SERIES

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ALTERNATING KNEE PULL AND STRAIGHT LEG PULL VARIATION BICYCLE 1. Lie on your back with your arms at your sides and your knees bent. Keep your knees shoulder-width apart and press your feet firmly into the floor. 1. Lie on your back with your arms by your sides and your knees bent. Keep your knees shoulder-width apart and press your feet firmly into the floor. Tightly 2. Lift your head and the top of your shoulder blades off the floor using your squeeze your abdominal muscles. abdominal muscles, not your neck muscles. (If you feel any strain on your neck, you are not lifting properly from your abdomen.) Place both of your hands just 2. Keeping your abdominals tight, raise both legs off the ground so that your below one knee and pull the knee toward your chest. As you do so, extend your knees are at a 90-degree angle to your hips. (If you can’t get to 90 degrees, other leg, holding it about a foot off the floor. While keeping your abdominal do what feels good.) muscles tight and without lowering your head or your legs to the floor, switch legs. Continue to switch legs, keeping the transition from one leg to the other 3. Pretend you are on a bicycle, and begin peddling your legs in the air. Be sure smooth. Gradually increase your pace, but keep the movements fluid. Work up to keep your abdominal muscles tight and your back pressed into the floor so to three sets of 12 repetitions. you don’t strain your lower back. Peddle forward 12 times and then switch 3. Once you have mastered the Alternating Knee Pull, you can try the Straight Leg directions and peddle backward 12 times. For this exercise, one complete set Pull Variation, which is more challenging. Lie on your back with your knees bent, is equal to 12 forward peddles and 12 backward peddles. Work up to three your arms at your sides, and your head raised off the floor, as it is in Step 2. sets of 12 forward and 12 backward repetitions. Straighten one leg, place your hands behind the knee, and gently pull it toward your chest. At the same time, straighten your other leg, and raise and hold it about a foot off the ground. While keeping your abdominal muscles tight and without lowering your head or your legs to the floor, switch legs. Continue to switch legs, keeping the transition from one leg to the other smooth. Gradually increase your pace, but keep the movements fluid. Work up to three sets of 12 repetitions. THE SOUTH BEACH HEART PROGRAM THE SOUTH BEACH HEART PROGRAM

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3 SINGLE LEG LIFT, DOUBLE LEG LIFT VARIATION, TOP LEG LIFT AND LOWER LEG LIFT VARIATION AND HEEL BEAT VARIATION

1. Lie on your right side with your right arm folded under your ear and your left 1. Lie facedown with your forehead on the backs of your hands. Tighten your arm in front of you, palm down by your right shoulder. Your hips and shoulders abdominal and butt muscles, and try to create a space between your belly should be aligned top and bottom. Tighten your abdominal muscles. Use your button and the floor. (Keeping your abdominal and butt muscles tight as you forward hand for leverage, and try to lift your waist off the floor. do this will help prevent back strain.)

2. Keeping your abdominals tight, lift your top leg to hip height as you press your 2. Point your toes and lift one leg off the floor as high as you can without straining bottom leg into the floor to improve your stability. Keep your hips and shoul- your back. Hold the leg in that position for a count of 1, 2. Lower the leg to the ders aligned, and don’t allow them to roll forward. Work the outer thigh as you floor, then repeat with the other leg for a count of 1, 2. Work up to three sets of slowly lift and lower the top leg in one continuous motion. As you lift and lower 5 to 10 repetitions. your leg, pretend that there is a weight on top of your thigh that you are resist- ing. After completing as many repetitions as you can, roll over and repeat on 3. Once you have mastered the Single Leg Lift, you can try the Double Leg Lift the other side. Work up to three sets of 12 repetitions for each leg. Variation, which is more challenging. Follow Step 1, then proceed as follows: 3. Once you’ve mastered the Top Leg Lift, you can try the Lower Leg Lift Varia- Point your toes, then lift both legs off the floor as high as you can without tion, which is more challenging. Follow Step 1 above and then proceed as straining your back. Hold your legs in this position for a count of 10. Lower your follows: Keeping your abdominals tight, lift your top leg to hip height and hold legs to the floor and repeat. Work up to three sets of 5 to 10 repetitions. it there. Lift your bottom leg to touch the anklebone of the top leg, then slowly lower the bottom leg back to the floor. Keep your top leg in place as you lift and lower your bottom leg. Keep the movement going, and don’t stop between repetitions. After completing as many lifts as you can, roll over and repeat on the other side. Work up to three sets of 12 repetitions for each leg.

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SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 334-354-35 111/8/061/8/06 10:56:2010:56:20 AAMM STRETCH IT OUT

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4 CHILD’S POSE

1. Kneel on the floor with your knees and feet together. Sit on your heels, keeping your arms by your sides with your palms inward.

2. Pull your abdominals toward your spine, round your back, and lean forward, bringing your head forward and downward as far as you can. Don’t force the 4. Once you have mastered the Double Leg Lift Variation, you can try the Heel movement. You should feel a stretch throughout your entire back. Hold this Beat Variation, which is even more challenging. Follow Step 1 (opposite page), position for 30 seconds and return to the upright position. Repeat the stretch then proceed as follows: Lift both legs as high as you can off the floor without 3 to 5 times. straining your back. Flex both feet while holding your legs about 6 inches apart at the ankles. Open and close your legs quickly to a count of 30 beats (don’t Caution: Stop this exercise if you experience knee pain. allow your heels to touch). In this exercise, 30 beats is 1 repetition. Work up to three sets of 30 beats each.

Caution: Stop the exercise if you feel any discomfort in your back.

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SSouthouth BBeacheach HHearteart eenhnh ccd.inddd.indd 336-376-37 111/8/061/8/06 10:56:2110:56:21 AAMM STRETCH IT OUT

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3 BEACH CAT ’N’ HAMMOCK BACK COMBINATION STRETCH

This combination of two easy stretches improves spine flexibility and strengthens the abdominal muscles. HEART 1. Get on your hands and knees with your back in a flat, tabletop position. Your hands should be in line with your shoulders and your knees in line with your hips. 2. Press your palms into the floor and pull your abdominal muscles toward your PROGRAM spine. Squeeze your butt muscles and arch your back and neck like a cat. Hold this position for 10 seconds.

3. From the Cat Stretch, flow into the Hammock Back Stretch. Pull your shoul- ders down and away from your ears and slowly raise your head. Keeping your abdominal muscles tight, allow your back to sway down as if you were a human hammock. Hold this position for 10 seconds, then return to the flat back posi- tion. Alternate in a flowing manner between the Cat Stretch and the Hammock Back Stretch 3 to 5 times. End with the Cat Stretch.

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