Tag Archives: dairy

Heart Smart Foods for February Heart Month

Healthy heart, healthy body. 

How can you prevent artery and heart disease that a majority of Americans develop over a lifetime? Take action now. Focus on heart smart foods that keep your artery walls strong, elastic, and free of plaque (from cholesterol deposits and oxidation), inflammation and clots. Heart-Smart foods fight for your life every day, by protecting your arteries from:

Cholesterol build-up:  Eat plant foods (fruit, vegetables, beans, whole grains, nuts, seeds, oils), foods with soluble fiber such as oats, beans and psyllium seeds; fish, poultry without skin, lean beef and pork and lamb cuts; skim milk, low-fat cheese, and spreads and special foods with stanols or sterols (i.e Smart Balance Heart Right spreads and milk). Avoid saturated, hydrogenated and tran fats in lard and fatty cuts of beef, pork, lamb, hot dogs, sausage; burgers, hardened margarine sticks, commercially prepared desserts, snack foods, icing, fried foods.

Cholesterol oxidation:  Eat anti-oxidant-rich fruit and vegetables of all types, particularly deep red/blue/purple foods such as red grapes, strawberries, blueberries, blackberries, cherries, grape juice, red wine, dark chocolate, tea, eggplant, raisins, tomatoes and tomato sauce.

Artery stiffness:  Eat olive oil, canola oil, seafood (omega 3’s), nuts, and fresh produce that contain anti-oxidants, phyto-nutrients and potassium.  Skip the salt shaker, packaged and canned foods, and salty foods that stiffen arteries.

Artery inflammation:  Select anti-inflammatory, anti-oxidant-rich foods such as fresh produce, whole grains, beans, seafood, omega 3-rich foods. Eat regular meals with reasonable portions        (large meals or large portions inflame artery walls by elevating blood sugar, fats and salt). Avoid excessive sugar, salt, saturated, trans and hydrogenated fats; excess body fat, particularly middle fat; and sitting long hours. Get up and move. Treat and control elevated blood pressure and diabetes. The bottom line: reasonable portions, reasonably sized meals and regular exercise prevent inflammation.

Clot formation:  Eat nature’s natural blood thinners to prevent clots, such as seafood, olive and canola oils, red foods with polyphenols (red grapes, red onions, tea, wine, red apples, garlic, grape juice) and red/orange foods such as tomatoes, red bell pepper, berries, cherries, carrots, oranges, grapefruit, sweet potatoes, butternut squash, cantaloupe- all are good for your arteries and blood flow. Omega 3s are found in oily fish, such as salmon, sardines, tuna, herring, bass, trout; walnuts;  canola and olive oil, as well as omega 3- fortified spreads, milk, orange juice, low-fat cheese.

In essence, enjoy 2-3 fruit and 2-3 cups of fresh vegetables daily…especially colorful ones, and a variety, to reap the greatest heart-health benefits. Eat beans 4 times a week; nuts 4 times a week -one shot glass of nuts is a serving; seafood at least twice a week; 3 whole grains daily; healthy oils; non-fat or low-fat dairy and lean protein foods.

Limit alcohol, which raises blood pressure and weight, and can interfere with medications. The American Heart Association guideline: “Limit alcohol to no more than one can of beer, five ounces of wine, or one and a half ounces of 80 proof alcohol per day,” for women; two for men. Exceed these amounts, and the benefits of alcohol are countered by increased heart risk.

Remember to get up and move for at least 30 minutes daily. Schedule a little exercise each day for fun, relaxation, stress release, and recreation. You heart and arteries will sing. Plaque and inflammation and clots lessen, artery elasticity and strength increase, LDL (bad) cholesterol lowers, healthy HDL cholesterol rises, blood sugar, fats, and pressure normalize. A little goes a long way to improving your overall health, heart health and sense of well-being.

Seemingly little decisions daily as to what to eat and how much, when to exercise and how much, make a HUGE impact on your heart, and your life.

Discover more heart healthy tips by visiting my website, www.georgiakostas.com. Order my book, The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009), for recipes, teaching tips, menu planning and more. You can also follow me on Facebook/Georgia Kostas Nutrition or twitter @georgiakostas.

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Protein Series, Part 1 of 3: Benefits of Lean Protein for Healthy Muscle Mass

Introduction:  Recent research indicates that a moderate serving of high-quality protein (3-4 oz) with each meal can make a significant difference in healthy aging, body strength, weight management, and disease prevention. This is especially significant since approximately 20 percent of older adults do not meet the USDA’s recommended dietary allowance of protein. Read my three-part series on Protein to learn how you can achieve optimal health as you get older.

 

Benefits of Lean Protein for Healthy Muscle Mass

Given the growing baby boomer population (approximately 10,000 Americans turn 65 years old every day), loss of muscle mass in older adults is becoming an increasingly significant public health issue.

It’s a fact of life that our body changes as we age. Those transformations happen in body composition, skeletal changes, metabolism slows down, aerobic (oxygen) capacity declines, and our immune system weakens. So, how do we prevent these changes?

The most practical dietary strategy to stimulate muscle growth is to include high-quality protein during each meal, according to research published in the American Journal of Clinical Nutrition (Aug 2007). Research indicates that a moderate serving of high-quality protein (3-4 oz) with each meal can make a significant difference in body strength. This is especially significant since approximately 20 percent of older adults do not meet the USDA’s recommended dietary allowance of protein.

Be Lean Protein Savvy

Enjoying these high-quality protein foods can help you build a healthy lifestyle at any age:

  • Consume 3-4 oz servings of protein-rich foods at each meal daily.  ( 1 protein equivalent = 1 oz meat or 1 cup milk or yogurt or ½ cup beans or 1 egg )
  • Vary protein sources weekly. Try poultry,  fish, lean beef or pork,  bean or all-vegetable meals, low-fat or non-fat milk, yogurt, cheese.
  • Choose low-fat toppings. Top baked potatoes with cottage cheese, yogurt, marinara sauce or salsa, and top salads with balsamic vinegar, lemon, cottage cheese, or yogurt.
  • Snack on healthy alternatives such as nuts, popcorn, wholewheat bagels, pretzels, popsicles, frozen nonfat yogurt, carrots, homemade Chex cereal mix, wholegrain crackers or toast. 

Add Muscle with Protein

Building optimal muscle mass comes from pairing the right types of high-quality protein with the right exercise routine, and making that a habit. First, exercise is not all about the amount that’s important, it’s the type of exercise that’s important. Did you know that starting at age 25, you can lose 8-10 lbs of muscle mass each decade? Did you know cardio workouts such as walking and running will help you maintain muscle, but resistance training is what really helps you build muscle? Stimulating the right muscles, over several repetitions, helps you build muscle mass over time. In addition, eating lean protein within 30 minutes after resistance training helps builds muscle more effectively. 

Exercise Variety Leads to Optimal Benefits

Enjoy changing up your routine with these exercises. And, remember to set goals that are appropriate to your age group and ability to get the most out of all of your efforts.

  • Aerobic (heart, lungs, weight, stamina, balance)
  • Flexibility/stretching (joints, range-of-motion)
  • Strength (bones, muscles, core)
  • Balance (reduces falls, hip & spine fractures; adds stability, coordination, functional fitness)
  • All-in-one (yoga, pilates, aqua exercise, Zumba, bar/ballet classes, functional fitness, bands with cardio, circuit classes)

Sample Weekly Workout Plan/Goals*

  • Cardio – moderate intensity, 30 minutes, 5 times/week OR vigorous intensity, 20 minutes, 3 times/week
  • Strength – 8-10 exercises, 10-15 repetitions, 2-3 times/week
  • Balance/Core – 3 or more times weekly
  • Stretching – 5-10 sets per day

*Note: these particular sample exercise goals are intended for adults over the age of 65. See a doctor before starting a new exercise routine.

In summary, you can age gracefully. Achieve optimal health as you get older with 1) 3-4 oz. lean protein with each meal daily along with other nutrient-rich foods, and 2) exercise for cardio, strength, balance, and flexibility weekly. Become proactive and live a healthy, active lifestyle starting today.

Remember to sign up for my blog, so you don’t miss out of part 2 and 3 of Protein series. You can also follow my updates on Facebook.com/GeorgiaKostasNutrition and Twitter @GeorgiaKostas. For more nutrition and wellness tips, recipes, handouts, and to get a copy of my book The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009), visit my website www.georgiakostas.com.

Share the Importance of Food Day 2011

Food Day 2011 is less than a week away! On Monday, October 24, join the likes of Former U.S. Surgeon General David Satcher; Celebrity Chef, Author, and Registered Dietitian Ellie Krieger; and thousands of parents, teachers, students, health professionals, community organizers, local officials, school lunch providers, neighbors and friends across America—to push for healthy, affordable food produced in a sustainable, humane way.  
 

The overall goal for Food Day is to transform the American diet. I personally see this as a wonderful opportunity and challenge for all of us across America to build our meals around REAL foods. We should enjoy the great flavors and reap the powerful nutrient-rich benefits of consuming vegetables, fruits, whole grains, lean meat, and low-or-no fat dairy foods each day. Adversely, overly processed foods are usually high in added solid fats, sugar, and salt are often high in calories, low in nutrients per calorie, and are  packaged in non-biodegradable  plastic , making them increase our waistline, heighten chronic disease risk , harm our health and  the environment.

Need help getting started to improve your eating? Download one of the delicious, healthful, easy-to-prepare recipes from some of the country’s most prominent chefs and cookbook writers in the Food Day cookbook.

You can also try a favorite recipe of mine from my book, The Cooper Clinic Solution to the Diet Revolution: Step up to the Plate(2009). This recipe is full of delicious, fresh ingredients that you can find in season now at your local farmer’s market or in the produce section of your grocery store.

Ranch Pasta and Vegetable Salad

6 ounces corkscrew pasta, uncooked

¼ pound fresh snow peas, trimmed (about 1 ½ cups)

1 ½ cups fresh broccoli flowerets

1 cup sliced fresh mushrooms

1 cup fresh cherry tomato halves

2 medium fresh yellow squash, trimmed and cut into 2” x ¼” strips

¾ cup nonfat buttermilk

½ cup 1% lowfat cottage cheese

2 teaspoons white wine vinegar

1 clove garlic, chopped

¼ teaspoon salt

1 green onion, chopped (about 1/3 cup)

1 jalapeno pepper, seeded and chopped (about 2 Tablespoons)

1/3 cup chopped fresh cilantro or parsley

  1. Cook pasta according to package directions, omitting salt and fat.  Drain; rinse under cold water, and drain again.  Place in a large bowl.
  2. Blanch snow peas, broccoli and squash in boiling water 30 seconds; drain and rinse under cold water to stop cooking process. Drain well; add to pasta.
  3. Process buttermilk and next 4 ingredients in an electric blender until smooth; add green Onion, jalapeno and cilantro; process until minced.  Pour over pasta mixture, and toss.  Cover and refrigerate at least 2 hours.

Yield: 8 cups (8 servings) 

Per Serving: 125 Calories, 1 g Fat, 3 g fiber, 7 g protein

For more resources and nutrition and healthy eating tips, visit www.georgiakostas.com/Products.aspx . Follow me on Twitter / @georgiakostas, Facebook / Georgia Kostas Nutrition, and LinkedIn / Georgia Kostas.

Cool Treats to Beat the Heat

What would summer be without ice cream, shakes, lemonade, iced tea, watermelon, and sweet fresh fruit?! 

Cold or frozen treats are part of summer! But who wants to run 12 miles a week or do 2 spin classes just to work off 2 cups of rich, premium ice cream or one shake or an ice cream sundae?  Two cups of ice cream (1 pint) translates to 4 scoops (1/2 cup each) weekly- the amount most Americans average all year long. If it’s rich, premium ice cream (Ben and Jerry’s, Haagen Dazs, Baskins Robbins ), that’s 270 calories per ½ cup scoop. BlueBell and Cold Stone  are closer to 250 calories per scoop. Less rich ice creams (10% fat) and milk-based gelatos average 150 calories per scoop. Frozen treats can add up quickly and so can the pounds!   Especially if you enjoy 2-3 cups per dish! 

Fortunately, we have delicious, lower-fat options to enjoy without adding pounds! That’s double enjoyment!  Apply these calories per ½ cup to your typical serving! 

Lighter Options (½ cup or 1 bar)

  • Dreyers’/Edy’s Slow Churned Light/ Breyer’s Double Churn Light (100 calories; 0-3 g fat)              
  • Blue Bunny frozen yogurt or fat-free, no-sugar-added ice cream (100 calories; 0-3 g fat)
  • Blue Bell light/ low-fat / reduced fat/ fat-free and no-sugar ice cream (100 calories; 0-3 g fat)      
  • TCBY nonfat frozen yogurt (100 calories; 0-3 g fat)           
  • Sorbet, sherbet, fruit Ice, Italian ice, water-based gelato (about 100 calories; 0-2 g fat)
  • Skinny Cow Fudge bar, Truffle Bar, or Dipper/ Fudgesicle / Popsicle/ Juice bar (about 100 calories; 0-2 g fat)
  • Sugar-free Fudgesicle / Popsicle (15-40 calories; 0 g fat)
  • Watermelon, cantaloupe or strawberries  ( 2 cups of any) or 1 frozen banana (100 calories; 0 g fat)                                                              

Don’t forget about summer’s fresh, sweet, juicy fruit – nutrient-rich and delicious!

Homemade Options:

Smoothie (150 calories, no fat)       

  • Blend:  ½ cup fresh or frozen berries or fruit of choice ,  ½ banana,   5-6 ice cubes , and ½ cup orange juice or favorite juice (or ¼ cup juice + ¼ cup nonfat  yogurt )     

Popsicles (25 calorie, 0 fat)

  • Freeze ¼ cup 100% juice in individual ice cube or popsicle containers.

For more resources and tips, visit http://www.georgiakostas.com. Follow me on Twitter @georgiakostas or like my professional Facebook page, Georgia Kostas Nutrition.  Check out my book, The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate!, where you’ll find balanced no-fuss meals, quick recipes, snack ideas and more.

Putting the NEW 2010 Dietary Guidelines for Americans into Action

This morning, the eagerly-awaited 2010 Dietary Guidelines for Americans were released to help Americans eat better, become more active, enjoy better health and a healthier weight, and prevent the most common chronic diseases – heart disease, lung disease, stroke, diabetes, high blood pressure, obesity, cancer.  These health issues decrease quality of life, yet are 80% preventable with proper food, physical activity, weight, and lifestyle (not smoking and alcohol limits).

Here is my take on the 2010 Guidelines – what they say and how to live them:

  • Eat with the plate approach. Divide your plate into fourths. Make one half of your plate fruits and vegetables at lunch and dinner.  Choose lean protein (fish, poultry, lean beef/pork cuts, beans/peas) and starches/whole grains to make up the other two one-fourth portions. The divided plate creates food variety, nutrient-richness, balance and appropriate (moderate) portions.  No calorie or fat counting needed! The more color, the better.
  • Avoid over-sized portions. Remember just 3 “portion-right” visuals:  1) a baseball = 1 cup – Eat vegetable and fruit portions at least the size of a baseball ; eat starches (potatoes, pasta, rice, corn) no bigger than a baseball;  2) a deck of cards = 3 oz lean protein;  3) a golf ball = 2 tablespoons – the maximum amount of total fat (oil, spreads, dressings)  we    should add to our foods daily.  Choose healthy fats (liquid oils, soft tub spreads) rather than solid stick margarine, shortening, and foods with trans fats (French fries, doughnuts, many commercially prepared snacks, desserts, fast foods).
  • Increase no-fat or low-fat milk. We need the Calcium, Vitamin D and eight other key nutrients that are concentrated in dairy foods (milk, cheese, yogurt). Choose dairy 2-3 times daily.
  • Choose lean protein. Eat more seafood – at least twice weekly. Choose lean beef cuts, which concentrate large amounts of 8 key nutrients in just a 150-calorie, “right-size” 3 oz cooked portion (4 oz raw).  No need to overeat protein. Beans, peas, nuts are alternative plant proteins.
  • Good news! We do not need to eliminate any foods.  Enjoy eating! Go for balance and quality. Select lower-fat options; minimize sugar, salt, and processed foods which tend to have more calories, fewer nutrients. Choose “real food,” or wholesome foods with maximum nutrients and fiber, less salt, sugar, fat, and processing.
  • Exercise daily. Drink water instead of sugary beverages.  Eat breakfast. Watch snacks. Be mindful of calories in/calories expended, to keep weight healthy, and prevent weight gain. Seek the help of a registered dietitian to help you understand how to do this, for your body size.
  • Eat more nutrient-rich, fiber-containing whole grains. Choose 100% whole wheat bread and cereals, oatmeal, corn, popcorn, Kashi, reduced-sodium Triscuits.
  • Cut salt in half or more. Eat less salt and high-sodium foods. Read and compare food labels, choosing lower- sodium soups, snacks, crackers, etc. Target levels: 2300 mg for healthy adults and children; 1500 mg for those 51 years old and older, African Americans, and those with or at risk of hypertension, diabetes, or chronic kidney disease…more than half of Americans.   Why? Excess sodium hurts arteries, the heart, and blood pressure. Current intake daily for adults averages 3400 mg.  Stick with fresh or frozen produce , dry beans and peas, unsalted nuts, and more natural (less processed) plant foods…no sodium exists in these fresh foods.

Want to implement these guidelines today? My latest book, The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009) offers you quick and easy solutions…realistic meals, divided plate menus, quality snacks, brand-named products to spare you time from label-reading. Find “how to” tips on every topic mentioned in the new Guidelines. Enjoy reading food tips instead of food labels. Book available at http://www.georgiakostas.com/Products.aspx or Amazon.

Take even two of these steps this year, and you will find yourself healthier, at a better weight, enjoying fresh food more, and saving health dollars in 2011. That’s a lot of good news!