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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Back to the Beverage Basics

This week, I am going back to some basics. While I love writing about all the cool, new nutrition research I learn at work and at school, I sometimes forget that many people have a tough time making basic healthy choices – especially when it comes to what they are drinking.

In many of my rotations at the hospital, people overlook drinks as a source of nutrition. I have seen overweight patients who just can’t figure out why they aren’t losing weight while eating eggs for breakfast, a salad, for lunch, and grilled chicken for dinner. Guess what? These people also drink crazy chocolate-y, sugary Starbucks drinks, several glasses of orange juice per day, and bottle on bottles of pop/soda. I even had one patient who admitted to drinking over 2 liters of orange juice every day – that’s about 946 calories and 176 grams of sugar!! I know this is an extreme scenario, but it is so easy to lose sight of how easily those fluid calories can add up.

When I am working with patients who want to lose weight, my number one piece of advice is to switch to zero calorie beverages with no artificial sweeteners. Yes, diet coke is zero calories, but all the artificial sweeteners wreak havoc on your digestion and bacteria in your gut (more on this in a future post, but for now, avoid all artificial sweeteners).

So what type of beverages do I recommend?

Number 1 is always water! Hot, cold, with lemon, berries, or cucumbers…water is always the best option. I love mine ice cold with a wedge of lemon, of course!

If you aren’t a fan of water, try the unsweetened, flavored, sparking waters that are all over Instagram and Facebook, like LaCroix or Bubly. While these are all better options than pop or sugary drinks, I still encourage people to stick with fluids that aren’t sparkling. There is some newer research showing that all the carbonation can acid reflux and increase ghrelin levels (the hormone that makes you feel hungry).

You can also pick up a cup of coffee. No, not a double chocolate Frappuccino with umpteen pumps of flavor or even a cup with some Splenda…just a plain old cup of black coffee (maybe with a splash of milk). Two to three, 8 ounce cups of coffee per day has been found to decrease risk of many diseases and help you live longer. Unsweetened tea, hot or cold, is also a good option.

Ultimately, my top beverage recommendations are:
1. Water
2. Unsweetened tea
3. Black coffee
4. Zero-calorie flavored water
*1-2 glasses of milk each day (any variety) is also okay. There is lots of new and controversial research about milk, but I’ll save that topic for another day.

Stay away from:
1. Pop/Soda (diet and regular)
2. Juice (even the 100% natural kind)
3. Fancy, sugary coffee drink
4. Gatorade and other sports drinks (unless you are a competitive athlete)

I challenge you to cut out all fluid calories – that could add up to a few hundred calories per day or ½ pound per week!