Surviving Summer Cookouts —Burgers, Desserts, Oh My!
Summer is here – bring on the fun, sun and cookouts! As we celebrate our nation’s birthday, exercise your right to stay healthy and sneak in dessert (who can pass up pie?). Avoiding July 4th cookouts and all their glory may not be easy, but steering clear from BBQ extras (and weight) can be.
Here are 6 Healthy BBQ Eating Tips to help you stick to your workout goals.
1. Don’t Go Hungry
Here’s a typical scenario: you wait all day to eat, you’re starving and immediately beeline for the chips, hot dogs and cold soda. When you’re hungry, everything looks good and choosing healthy options is much harder.
Save room by eating a meal before with fewer calories, so you don’t hit the barbecue with an empty stomach.
2. Find the Fruits and Veggies
Ever notice the fruit and veggie platters always go quick? Everyone loves fresh fruit, especially on a gorgeous day. Celebrate the freshest fruits and veggies of the season; and feel good about what you’re eating.
If you are hosting a BBQ, make sure you include at least one low-calorie option for guests. Get creative with your sides, try grilling out vegetables, offer turkey burgers or whip up fresh strawberries and cream for dessert.
3. Use a Smaller Plate — Take Control
For round one, go small — you can always go back for seconds. You may be surprised that a smaller portion satisfies your appetite. If you think you want to go back for more, wait a couple minutes after eating and see if you’re still hungry, or just mindlessly munching.
4. Watch the Sauces
So you’ve got your turkey burger with half the bun, salad and fruit – you’re proud and feeling good, but what about dressing and sauces? You’ve come this far, hold the mayo, heavy dressings and “special sauce.” Instead, try adding a healthy salsa for a kick and some extra veggies!
Go for a clear dressing, like balsamic vinaigrette, instead of creamy, high-calorie ones. Keep the salad dressing on the side and dip your fork in it.
Also, watch out for mayo-filled salads, like potato or macaroni salad. They’re typically filled with calories, so manage your portions.
5. Stay Active — “No Linger Zone” at Buffet Table
Pick a spot far away from the buffet table and curb temptations to go fill your plate. If you’re prone to snacking, engage in activities such as a group walk or tossing the football. You don’t need to work up a sweat, but you’ll get the blood pumping and muscles moving! Every calorie you burn helps, plus it keeps you away from the food.
6. Beware of Beverages
When getting together with friends, it’s easy to kick back and drink sodas or alcoholic beverages (which are both loaded with calories). Try and drink a glass of water in between every soda or alcoholic beverage, it keeps you hydrated and the calories down.
Best bet, limit to 1 or 2 drinks, and stick with water.
When grandma’s chocolate cake is calling, remember, so is your fit! Practice these healthy tips and you’ll be a cookout survivor. Want more wiggle room with your calories? Burn the calories BEFORE you go with a quick workout!
*With info from HeartHealthyTips.com.
About this LFF Blogger – Amy Alexander is an ACSM certified Personal Trainer and RPM instructor at the North Meridian Lifestyle Family Fitness in Indianapolis, IN. Have questions for Amy? Email her at aalexander1@lff.com.
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