A Better Cleaner BBQ

Next week is the Fourth of July and that means that the BBQ season is in full swing. Those fun filled get-togethers with tons of food and friends are a fantastic way to celebrate the great weather and spend time with family and friends, but they can really do damage to your waist-line.

Two weekends ago, my husband Nate and I went to a BBQ on Friday night, Saturday night and Sunday night…totally fun, but challenging to eat right. For instance, a typical plate can be well over 1,700 calories, 86 grams of fat (26 of them being saturated), 357 mg of cholesterol and 3,508 mg of sodium. This is what that plate would look like: a hamburger on a bun, a bratwurst on the side, a brownie, potato salad and baked beans. Now separately, those things are not the worst foods in the world, but pile them all high on a plate and devour them in one sitting, and it’s a calorie catastrophe.

So what’s a BBQ goer to do? Just follow these simple tricks to keep your heart and waistline healthy throughout the summer.

1. Choose the right meat. If you have a choice, choose grilled chicken or very lean turkey burger hamburger (93% lean). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.


2. Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.


3. Fill up on grilled or fresh veggies. They are low calorie, fiber-filled and nutrient packed.


4. Satisfy your sweet tooth with fruit salad. Again, it’s nutrient packed and much lower in calories than the typical baked goods.


5. Only eat what you really really want to eat. If you LOVE baked beans, have a little bit…not spoonful after spoonful…but get a nice little taste (like ¼ cup) and be satisfied. If it’s brats that you drool over, have a half of one for your “meat” and call it a day.


6. If you’re staying away from carbs all together, a BBQ should be easy for you...meat and veggies…make it your mantra!


7. Bring something to the party that you can nosh on without guilt: think veggie tray, fresh fruit or yummy salad! Or this-which looks fancy but it's oh so easy!

Go fourth (hehe)and enjoy your next BBQ!

My fresh and "fancy" favorite side to bring to a BBQ

This is one of my favorite things to bring to a BBQ-it's fresh and on my low carb days, it's just the best. All you do is skewer grape tomatoes, fresh mozzarella pearls and fresh basil on a large toothpick stick thing and have a side of balsamic vinegar. I put these together in less than 5 minutes-boom. Done.

Weekend Sticky-note Workout

Need something super fast and intense to start your weekend off right? Look no further than this calorie scorching 10 minute workout...that's right. 10 minutes. Let me know how it feels (I'm drenched in sweat from it-it felt amazing!)

Grab a stop watch or use the one on your phone. At the beginning of the minute, complete the following group of exercises. If you get done before the minute is up, rest until the top of the next minute. Repeat for a total of 10 minutes.

It's not an easy workout, so work up to 10 minutes if you need to.

Enjoy!

Playlist for your weekend sweat session

Cauliflower Rice, I love you...let me count the ways...

If you haven't heard of cauliflower rice, it is going to change your life. Okay...maybe that's an exaggeration, but it's really amazing. Cauliflower rice is simply cauliflower chopped into tiny, rice sized pieces that can be used in the place of rice for just about anything. I love it so much because instead of rice when I'm eating lower carb, I can use this veggie and still get the "I'm-eating-rice-feeling." Cauliflower is one of those foods that absorbs the flavors in sauce and broth (much like rice), plus it's simply a vegetable loaded with fiber and vitamins. You can totally make your own with a food processor or grating it with a cheese grater, but it's super cheap and convenient in the frozen food sections at Trader Joe's ($1.99) and other stores ($4). I use this stuff all the time (at least 3 times a week). Let me share some of the uses-you probably have some creative ones too...feel free to comment!)

1. For taco night I use cauliflower as my base with lettuce, shredded chicken, avocado and salsa

2. I use it in almost all soups...especially this feel-better-soup

3. In the place of rice in stir-fry or any Asian dishes (I even put it with my Chinese take-out)

4. Put it in salads for some extra veggie fiber and texture

5. In the place of quinoa in this fast and delish protein on-the-go recipe of mine.

6. You can back with it too...check out these yummy sounding recipes. 

Eat your veggies!

Easy protein for those crazy busy days

So I am always on the go, and sometimes it doesn't work to grill a chicken breast or make some eggs and veggies. Sometimes I have one minute to get something to eat and to stay on track, planning is key. I love to have hard boiled eggs on hand (try this fool proof, easy peel way), but it's also nice to have something with a bit more flavor, right?!

Here are two things that are almost always in my freezer for a quick meal or snack: Meatloaf Muffins and Egg Muffins. I should say they are "muffins" as they are just baked in muffin tins, but you get the picture. Both recipes are super adaptable-in fact, I make them two different ways each time so I have a low carb/high fat day option as well as a high carb/lower fat option when carb cycling. That sounds like a lot of work but it's not, before you add the carbs into the mix (the quinoa or oatmeal), spoon out half the mixture into muffin tins and those are your low carb options, then add the carbs in and make the rest-your high carb option (super simple!)

Check it out.

Meatloaf Muffins:

Super duper easy and delicious. I've simply adapted Ina Garten's amazing meatloaf recipe to be gluten free and lower carb for low carb days.

What you need: 

• 2 smallish white onions, finely chopped
• 2 lbs ground turkey (I love turkey but you could totally go with beef)
• 1 tbsp tomato paste
• 1/2 cup quick oats (for your higher carb muffins)
• 1 tsp thyme
• 2 tsp salt
• 1 tsp ground pepper
• 2 tbsp Worcestershire sauce
• 1/4 cup chicken broth
• 2 eggs (if you don't do eggs...applesauce would work well too...or you can just leave them out)
• 2 tbsp olive oil

What you do:

1. Heat the olive oil on medium heat
2. Saute onions for a few minutes until they turn a bit translucent but not brown
3. Remove the onions from the heat to let cool a bit and then add the thyme, salt, ground pepper, Worcestershire sauce and chicken broth-stir together.
4. In a separate bowl, mix the meat and eggs. I prefer to use my hands, but a fork will do too. Add the onion mixture.
5. In a muffin tin either lined with parchment paper muffin liners (I get mine at Target) or lightly greased, put half the mixture in...they aren't going to rise so feel free to fill up the cups.
6. Mix the oats in and repeat for your high carb muffins.
7. Bake for 30-40 minutes at 325...I also recommend putting a oven safe pan of water in your oven when you bake them too...so they don't dry out!

These freeze well and are delicious after a minute in the microwave.

On-the-go Veggie and Quinoa Frittatas

What you need: 

• 3/4 cup uncooked pre-rinsed quinoa
• 1.5 cup vegetable broth
• 1 large zucchini either finely chopped (or I just spiralized mine and ran a knife through the strings to make them super small pieces)
• 1/2 cup crumbled feta cheese
• 1 small onion finely chopped
• 1 cup chopped broccoli (I just used frozen) 
• 1 tsp minced garlic
• dash of cayenne pepper or red pepper flakes (to enhance taste)
• Salt and pepper to taste (I am generous with both)
• 7 eggs lightly beaten
• 18 parchment paper muffin tin liners (I get mine at Target)

What you do:

1. Pre-heat oven to 375 degrees
2. Place muffin tin liners into a muffin tin
3. Cook quinoa as package directs in the vegetable broth (let cool)
4. Combine feta, onion, broccoli, zucchini, garlic, cayenne, salt, pepper and eggs and mix well
5. Spoon the low carb mixture into the lined muffin tin (you can fill the tin right up to the top-ends up being like a 1/3 cup)
6. Add cooled quinoa to the rest of the mixture and repeat the last step for your higher carb muffins
7. Bake for 25 minute and let cool a bit before diving in

These freeze super well...just pop a frozen muffin in the microwave for 1 minute and let cool.

Obsessed with this low carb, high flavor, totally clean dish: Chicken pesto "pasta"

                                                         

I can not get enough of this dish. For someone that tries to eat clean and doesn't eat dairy or wheat, I miss comforting pasta dishes like crazy. This might just be my savior-I've made it three times in the past week and can't get enough. It's totally clean, low carb, high protein and perfect. The pesto is so good apparently one might want to lick the spatula like it's brownie batter. 

                                                               

So here's the deal-you can make the "noodles" with spaghetti squash (easiest way ever here) or zucchini noodles (I use this way or simply take a carrot peeler to the zucchini or yellow squash). For the rest, I used leftover grilled chicken and this amazingly simple pesto recipe:

What you need:

(serves 4)

• 1 cup fresh basil leaves
• 1 ripe avocado
• 1/4 cup olive oil
• 1/4 cup shelled pistachios
• 2 tsp minced garlic
• 1 tablespoon lemon jiuce
• 1/4 tsp salt
• 1/4 tsp ground pepper

What you do:

1. Put all the ingredients into a food processor and blend until smooth
2. Stir your pesto into your "noodle" of choice and add the chicken

I hope you all enjoy this as much as I do. I've tried it with different squash noodles and the spaghetti squash is by far my fav!

No gym? No problem! Do this workout to get stronger and leaner with your own body weight!

This is one of my go-to workouts when I'm on the road or don't have time to get to the gym. Hope you love it as much as I do! 

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing, strength gaining circuit workout. Repeat all exercises for 1 minute (except for the cardio-it’s 30 seconds) before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest (less than 30 seconds) between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. 

Warm up for with 1 minute of jumping jacks and then get started. 

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

30 second Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

30 second Cardio Burst — Stair runs: Go as fast as you can up and down the stairs (or high knees)

BONUS MOVE: Plank for as long as you can on your forearms.

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Summer Meltdown with E.H. Fitness

Are you ready for a wellness challenge that is simple, supported and without any supplements? I've got one for you. If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. The challenge begins Monday, June 12 and ends July 3 and is just $29 flat*. The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
• Food lists 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, June 12. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I will invoice you via PayPal and add you to the group as soon as I get confirmation of payment :)