Monthly Archives: May 2011

Georgia’s Favorite Beef Filet: Simple-and-Delicious

Did you know? May is Beef Month!  And, May 28th is Hamburger Day! Choose 90% lean ground beef, and add twice the amount of tomatoes, lettuce and onions for the healthiest version!

Entertain guests this Memorial Day weekend with my favorite simple and delicious beef filet recipe:

2 6-oz tenderloin filets, cut 1.5 inch thick

1 teaspoon canola oil

½ teaspoon melted butter

Salt and pepper to taste

Marinade:  ¼ cup low-sodium soy sauce 

                    ¼ cup sherry

                    1 tablespoon olive oil 

                    1 tablespoon Greek seasoning blend

                    ½ teaspoon pepper 

Instructions:

  1. Combine 5 marinade ingredients. Marinade filets in sealed plastic bag 1- 3 hours in the refrigerator.
  2. In a cast iron skillet, add 1 tsp. canola oil. Heat on high until skillet is hot. Place filets in skillet. Sear each side approximately one minute.  Reduce heat to low. Cook approximately 5 minutes each side (“medium” doneness), turning once with tongs, to avoid losing meat juices if fork used.
  3. Sprinkle lightly with salt to taste and brush each side with 1/8 teaspoon melted butter.
  4. Side dishes:  sautéed mushrooms, steamed spinach, grape tomatoes, and mashed potatoes go great with this recipe and are healthy add-ons!!

For more beef receipes, visit http://www.beefitswhatsfordinner.com/. Enjoy!

Advertisements

Tips for Eating the Mediterranean Way

For Good Health, Lowering Cholesterol, Preventing Heart Disease & Diabetes

May is National Mediterranean Diet Month, so what better time to start eating more healthy foods and beverages than now. Here is a list of some of my favorite foods that fit into the Mediterranean Diet. They are delicious, colorful and packed with nutrients that are scientifically proven to promote good health. I encourage you to give them a try today!

  • Seafood:  Eat seafood two to four times a week. Try salmon, shrimp, snapper, tilapia or tuna fish. Choose light white tuna chunks (note: albacore may contain mercury). The American Heart Association recommends 500-1000 mg omega 3’s daily, which equals 7 grams (7000 mg) weekly.
  • Berries:  Try fresh or frozen bags of mixed berries such as strawberries, raspberries, blueberries, cranberries. Top pancakes, oatmeal, toast, yogurt and light ice cream with berries. Make a smoothie by blending together yogurt, berries, half a banana and a little orange juice.
  • Red foods:  Enjoy red foods daily. Try tomatoes, marinara sauces, carrots, cantaloupe, oranges, red onion, red bell pepper, red cabbage, red beets, red apple with peel, red grapes, purple grapes, cherries, berries eggplant and sweet potatoes.
  • Greens:  Try spinach, asparagus, cabbage, Brussels sprouts, lettuce (with red veins) and broccoli.
  • Fruit & Vegetables:  Have two fruit and three vegetable servings (1/2 to 1 cup) each day. For picky eaters, get creative and find ways to sneak veggies into favorite foods.
  • Beans:  Enjoy a half cup of beans almost daily. Try different kinds of beans such as hummus, lentil soup, black bean soup, limas, black bean & corn salsa, butter beans and black eyed peas. Prepare navy beans cooked with carrots, onions and celery, or combine garbanzo beans with rice and serve on top of spinach. Dip baby carrots and red bell pepper strips in hummus as a snack.
  • Oatmeal and Whole Grains:  Oats lower cholesterol. Prepare a fiber-rich bowl of oatmeal by combining half a cup of dry oatmeal with one heaping tablespoon of Quaker Oat Bran. Add your favorite toppings such as raisins, berries, peanut butter, or chopped almonds or walnuts. Or eat three cups of Cheerios.
  • Enjoy three servings of whole grains a day. One serving equals half a cup of cooked oatmeal, brown rice,  corn, barley, a corn tortilla, two cups popcorn, six low-fat Triscuit crackers or one slice of 100% whole wheat bread such as Sara Lee, Nature’s Own or Orowheat. Choose items with the highest number of whole grains (Nature’s Own: 23 grams of whole grains per slice; Quaker oatmeal: 38 grams per bowl).
  • Lean Protein:  Choose lean beef and pork cuts, poultry without skin, seafood, nonfat milk and yogurt and 2% or low-fat cheese. Visit http://www.beefitswhatsfordinner.com/ for recipes using lean beef.
  • Healthy Fats and Oils:  Use olive, canola, soy or sunflower oil and tub spreads such as Smart Balance HeartRight Buttery Spread (stanols added). Consume two tablespoons of healthy fats and oils daily. Eat 1.5 oz (3 tablespoons) of walnuts, almonds or pistachios daily…they lower blood fats.
  • Products that Help Lower Cholesterol:  Add one heaping teaspoon of sugar-free citrus-flavored Metamucil to a glass of water at three meals daily. Eat soluble fiber found in beans, bananas, apples, oranges, carrots, oats and eggplant. Include new foods with stanols or stenols. Consume 2 grams (2 servings) a day to lower blood fats. One cup of Smart Balance HeartRight Milk or Kroger Active Lifestyle Fat Free Milk counts as one serving, and are delicious!
  • Physical Activity:  Get up and move every hour of the day! Walk around, move your feet and arms as you sit, march in place, climb some stairs. Use bands or hand weights, toss a ball, play ping pong, throw a tennis ball, dance or do a quick set of jumping jacks. By remaining on the move, you get the benefits of improved circulation, energy and health; plus a smile on your face.

For more resources and tips, visit http://www.georgiakostas.com/. Follow me on Twitter @georgiakostas or like my professional Facebook page, Georgia Kostas Nutrition.

Small Changes, Big Results

People often ask for my viewpoint on nutrition, weight loss, and success – making changes “stick”. In simple terms, here’s my philosophy:

  1. Small changes…taken one at a time.
  2. Accountability…to one’s self and someone else.
  3. Target dates…to accomplish each new beneficial step.

Recently, I met with a young woman, ecstatic because she lost 4 lbs in one week, “without dieting”.   Based on her eating patterns, she chose to follow through with the following three steps from a list we compiled:

  1. Drink 80 oz of water daily; obtained by 16 oz at 3 meals and 16 oz upon waking and in the afternoon.
  2. Larger, baseball-sized portions of nutrient-rich fruits and vegetables that she was already eating and enjoying.
  3. More “activity” in the evenings, rather than sitting.

These few steps resulted in weight loss because the “fill-up value” of water, fruits and vegetables   enabled smaller portions of other calorie-rich foods. In addition, an evening project of fixing up her patio kept her engaged in a fun, rewarding activity after a full day of work.  No “reward” food in front of the TV was needed!

Small changes, big results. This is the note she wrote me:  “I love that I don’t feel like I am dieting, but I am still losing weight.  I am starting to see how taking care of myself can happen by making small, positive changes daily.  This is a significant shift for me, so I am grateful!”

What small changes can help you trim 50 calories off breakfast, 100 off lunch, 100 off dinner, and 50 off a snack?  Think about it, because here are the potential results:  a loss of approximately 8 pounds in 90 days!  Add 60 min of additional physical activity weekly (if appropriate) for a loss of approximately 10 lbs in 90 days! That is success!

I am a big believer that it is the little things that count the most! Do YOU have tips for small changes that help you achieve your best health, weight, fitness, energy?  I would love to hear them. Please share your ideas in the comments below.

For more resources and tips, visit www.georgiakostas.com. Also, follow me on Twitter @georgiakostas or like my professional Facebook page, Georgia Kostas Nutrition.