Etiquette -- 2 days ago
Your Summer BBQ survival guide
Every year, summer BBQ season tempts us with numerous tasty, albeit fatty foods. If you want to stay in shape though, it’s best to avoid these completely and replace them with healthy, nutritious food. Here’s how.
AVOID: KETCHUP AND MAYO, These two dips seem to be everywhere in the summer and tend to be used more like sauces. Although they make a fried chip taste great, they are packed with sugars and fats, meaning the chip you are eating won’t be the worst thing about your meal. Make your own dressings using healthy fats and proteins like olive oil, hummus, cottage cheese and home made guacamole. They’re much tastier and are actually healthy.
AVOID: BBQ RIBS, Full rack or half, thick or thin, ribs come in all shapes and sizes, but no matter how you cut them, they need to stay off your summer menu. Even if you only ate 125grams of ribs (and lets be honest, who in the history of ‘rib eaters’ has ever stopped there…), this still adds up to almost 300 calories, all loaded with saturated fat. When you add a sticky and sweet barbeque sauce on top of that it all adds up to a bad decision for those abs you’ve been trying to bring to the surface!
AVOID: FRUITY COCKTAILS , Those deliciously tempting summer cocktails sound light and refreshing, but their nutritional profile is big and bloated. Often, one 8-ounce drink will have more calories than a hamburger and all those calories are empty!
AVOID: POTATO SALAD, Every summer BBQ I go to seems to have a giant bowl of potato salad there to offer me a faster way to destroy the work I’ve done in the gym. Drowning a high GI carb in fatty mayo may taste great, but you don’t need to be a genius to work out that this ‘salad’ is like a tranquilizer dart to your metabolism. A better option is to swap in low-fat mayo or heart-healthy unsaturated fats, like olive oil over a quinoa salad.
AVOID: MARSHMALLOWS OVER A FIRE, Marshmallows are delicious and super sweet for a reason, so how about next time you are sitting around a fire this summer, wrap a banana in tin foil and stick it on the fire for 5-8 minutes. When this caramelizes, you will have yourself natured melted marshmallow…trust me!
Now that we’ve dealt with the foods to avoid, lets get on to the good stuff.
TRY: WATERMELON , Popping some watermelon into your mouth is a great way to rehydrate after a long day in the sun because, as the name would suggest, they are over 90% water. Watermelon also contains more of the cancer fighting chemical, lycopene, than raw tomatoes and in a nice large slice there is less than 50 calories.
TRY: FRESH ICED GREEN TEA, Tea has zero calories, loads of antioxidants, and even has a metabolic booster to help you loose weight. Forget about store bought and make your own, then stick it in a giant jug and chuck in a load of ice. My personal favorites are black or green teas as they help burn fat, however, they’re also a fantastic way to stay cool and hydrated, so try your favorite flavors and just add ice!
TRY: GRILLED CHICKEN KEBOBS, Chicken kabobs are easy to make, a great source of protein and (if you include vegetables) micronutrients. Make them up the night before a BBQ and then just throw them on the fire. They couldn’t be simpler and I guarantee you that they get eaten before the burger and hot dogs at your next summer party. If at the end of all that flavor, you are still looking for a dip, try using Tahiti or hummus.
TRY: HUGE PLATES OF FRESH FOOD, The summer is the best time to eat your fill of fresh salads. Top your plate up with a huge mound of spinach, chuck chicken, turkey or steak on top and finish that with fresh veggies, a slice or two or mango and some roasted mixed seeds. That plate of food is enormous yet it’s just for you, and what makes it even better is that it doesn’t need any dressing. Dig in!
TRY: FRESH FISH, Now that the weather is good and we are cooking outdoors like our ancestors, take a step back from the heavy grilled meats and mince patties. Instead, try a salmon fillet, tuna steak, mackerel loin or a side of sole to surprise your taste buds. The fish option will also be great for helping you maintain a low body fat, high lean muscle percentage. Whether you throw flakes into a quinoa salad or have them along side some stir fired veggies, having more fish will help you maintain a lean physique without ever feeling hungry!
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