Tag Archives: walnut

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.

Spring-Clean Your Diet!

Spring is a perfect time to clean out your pantry and refrigerator and freshen up your eating!

7 ways to get you started:

1. Go to the farmer’s market and buy 10 different colorful fresh fruit and vegetables! Vegetables and fruit are nutrient-rich, low in calories, anti-inflammatory, flavorful and refreshing.

2. Serve fresh vegetables with hummus, bean dip, light Ranch or a Greek yogurt-based dip.

3. Eat 3 fresh sliced fruit daily – melons, berries, pineapple, oranges, apples, and bananas, grapes – as part of meals, snacks, appetizers and dessert.

4. Enjoy lean protein such as seafood, poultry without skin, lean beef or pork cuts. Just add a little seasoning and olive oil for flavor.

5. Choose 100% whole grain breads and cereals, brown rice, steel-cut oats, corn, homemade popcorn, barley, whole-wheat crackers. These supply fiber and crucial nutrients.

6. Try Greek yogurt, which has twice the protein and more calcium than other yogurts.

7. Get creative with nuts! Try pistachio snacks, almonds on salads, or walnuts in cereal. The type of fat and nutrients in 3 Tbsp of nuts each day improves artery health, lipids, diabetes and reduces the risk of heart disease.

Clean up your diet by adding just one more vegetable, one more fruit, and one more whole grain daily. Eating clean will help put spring in your step!

For more resources and advice, visit http://www.georgiakostas.com. You can also follow me on Twitter @georgiakostas or like my Facebook Fan Page, Georgia Kostas Nutrition.