The Better 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, turkey burger or very lean 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.

The lighter way to eat at a BBQ.

Check out this tasty, healthy and very full plate!

• Grilled chicken breast


• Grilled asparagus (10 spears)


• Fruit Salad (1/2 cup)


• Baked beans (1/4 cup)


• Coleslaw (1/4 cup)


• Chocolate chip cookies (1 cookie)

For all of that…including a cookie treat…it’s only about 550 calories, 15 grams of fat (5 saturated), 159 mg cholesterol, 509 mg sodium.

So go forth and enjoy your next BBQ!

Best time of day to work out

So what time of the day should you work out to get the most out of exercise? There isn’t an easy answer. Some people are morning people, some are night owls, but consider the pros and cons of morning, afternoon and evening workouts and then decide when works for you and do it!



The perks of morning workouts

• Working out in the morning can jumpstart your day and fill you with energy
• Research has shown that people that workout in the morning stick with their exercise routine more so than people who work out later in the day
• Working out before work/meetings/school/the kids are up means more time for the family and evening activities
• You don’t have to worry about “something coming up” and not make it to the gym later…you workout is done!
• Starting the day off right with exercise sets you up for a day of good healthy decisions

The challenge of the morning workout

• The snooze button…need I say more?
• Getting enough sleep is very important to your health, so if you aren’t able to get to bed early enough to get at least 6 hours of sleep before you get up to work out, you might want to consider another workout time.
• Your body temperature is at it’s lowest, so you need to warm up a bit longer than usual (10 minutes or so) to prevent injury

The perks of lunch workouts

• Working out before you eat lunch revs up your metabolism and can set you up to succeed with healthy choices during those heavy craving hours between 2 and 4 in the afternoon.
• Getting work friends to work out with you can help you be accountable

The challenge of the lunch workout

• Work gets busy…so sometimes the workout gets put on the back burner along with your lunch break

The perks of an afternoon workout

• Research has shown that you have between 4-5% more strength and endurance during the hours of 4 and 5 p.m. This can mean that you can workout harder and longer at that time
• Injuries are less likely to happen in the afternoon because your body temperature is at it’s highest and your muscles are already warm

The challenge of the afternoon workout

• Unless you stay at home, have a flexible work schedule or don’t work the typical 9-5 job, working out at this time may be impossible

The perks of a night time workout

• Some people are just more energized at night and so working out is more conducive after dinner

The challenge of night time workouts

• Working out 4 hours or less before bed time can disrupt your sleep
• Life happens and you might not be able to workout in the evenings because of family commitments or unexpected plans

Basically, you know yourself and what will work for you body and your schedule. Get into a habit that is right for you so that you will stick with it! Put it on your calendar and get your body moving!