5 Tips for a Healthy Summer BBQ

Can you believe it is almost July?!? I sure can’t.

I hope your grill is hot and your tummy is grumbling for some barbecue because the 4th of July is right around the corner.

In lieu of this festive holiday typically filled with hotdogs and s’mores, I thought I would share some of my favorite tips and tricks for a healthy 4th of July (or any summer night) BBQ.

  1. Load up on veggies – If your cooking, grill a bunch of kebabs full colorful peppers, tomatoes, and broccoli. If you aren’t the one cooking, bring a big veggie tray with hummus or guac and fill your plate! Vegetables provide so many vital vitamins and minerals, plus they help fill you up without breaking the calorie bank.
  2. Cut the carbs in half – Yep, I’m talking about the (whole grain!) bun. This one is tricky if you are having a hot dog, but if you go for a hamburger, go open face so you only get half the bun’s carbs and calories. Or, if you are feeling super healthy, try two big pieces of lettuce for your bun.
  3. Water, water, water! – I know pop, lemonade, and iced tea are BBQ classics, but you can easily save 200+ calories by only drinking water. And an extra bonus – water will help keep you hydrated with all the extra salt you might be getting from that hot dog and side of potato chips.
  4. Choose fruit for dessert – ‘Tis the season of nice, juicy watermelons and delicious fruit salads. Take advantage of natures candy and munch on some nutrient filled grapes and berries instead of reaching for the bag of marshmallows.
  5. Get moving – Go for a walk and enjoy the weather after dinner, or play with the kids in the back yard. Planning an activity for after the meal can help prevent overeating (since nobody wants to run around on an overly full stomach). Exercise also helps your food digest better – not to mention you burn a few extra calories in the process.

Happy Grilling, Happy Summer, and Happy (early) 4th!

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Kodiak Cakes

Since school is out and I have plenty of time in the mornings to make a big breakfast, I thought I would share one of my favorite grocery finds: Kodiak cakes.

Kodiak Cakes is a company that makes all sorts of pancake & waffle mixes, dessert mixes, oatmeals and granolas. While I haven’t tried many of the products, the two pancakes and waffle mixes I have tried are delicious!Screen Shot 2017-05-10 at 11.35.10 PM

The two I have tried are the Protein Packed Flapjack Mix and the Protein Packed Peanut Butter Flapjack Mix. Why Kodiak Cakes over the other pancake mixes?

  • The protein packed kind I buy has 14g of protein per serving!
  • The mix only has whole wheat grains (including whole grain wheat flour and whole grain oat flour).
  • I can read and pronounce every single ingredient in the mix (and there are only 7 of them).
  • There is no bleached white flour or artificial additives in the mix.
  • They only have 3g of sugar per serving.

In order to have a healthy and balanced meal, we need a mix of carbohydrates, protein, and fat at each meal. Because pancakes are typically all carbs, they can get a bad wrap for being too much like dessert for breakfast. That is why I love this protein packed mix. It takes care of the protein that is typically missing in pancakes.

Now, since Kodiak Cakes has our carb and protein needs covered, all we need is a little healthy fat. That’s where I turn to my beloved nut butter collection. Just drizzle some nut butter on your pancakes and you are good to go with a balanced breakfast.

Still aren’t convinced these pancakes can be healthy?

Lets take oatmeal, for example. Many times, the little instant packets of oatmeal have just as many (if not more) carbs than a serving of regular pancakes mix, with no fat or protein. We often make oatmeal out to be some much healthier than pancakes when really they have almost the exact same nutrients (almost all carbs).

I will say that oatmeal typically has more fiber than regular, white flour pancakes, but neither makes for a very balanced meal because there is no fat or protein. Now, oatmeal can be made into a balanced meal by added protein (egg whites or greek yogurt) and healthy fat (nut butter, flax seeds, chia seeds, almonds, etc.) just the same way that protein and fat can be added to pancakes.

My point is that we just have to be aware of what is in our food. Oatmeal may seem healthier than pancakes, but they are really quite similar. By adding protein and fat to either oatmeal or pancakes, you will have equally healthy and balanced meals.

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My Protein Packed Kodiak Cakes with banana slices and cashew butter

I happen to love mixing up my typical morning oatmeal with a big plate of pancakes every now and then so I always turn to my Protein Packed Kodiak Cakes for a balanced breakfast.

Want more info on Kodiak Cakes? http://www.kodiakcakes.com/

Black Bean Pasta

Pasta. It is a staple in many diets. I grew up eating buttered noodles and my love for pasta never really went away. Unfortunately, pasta is filled with tons on empty calories (calories that have little or no nutritional value). All of the simple carbohydrates that are quickly and easily digested make blood sugar spike and then drop. This is what causes you to be hungry an hour or two after a big bowl of spaghetti.

Black bean pasta have become my favorite alternatives to regular, nutrient poor pasta. The only two ingredients are black beans and water, meaning no crazy additives or chemical preservatives. They are high in protein and fiber packing in almost 50% of your daily value of fiber per serving.

Also, compared to an equal amount of regular white pasta, black bean pasta have less than half the amount of carbs. For people who are on a low carb diet or have diabetes, this makes black bean pasta a great option.

Black Bean Noodles

Aside for all the great nutrients in black bean pasta, guess what the best part is? They taste great! I even like the black bean pasta better than regular pasta. They are cooked the same way and can be enjoyed in the same ways too. My favorite is with a drizzle of olive oil and grilled vegetables.

I use the “Explore Asian” brand. They are a little hard to find but you can buy them on their website. I have also recently discovered edamame pasta by the same brand and am looking forward to trying them!