Healthy BBQ Hacks
We are in full swing of Summer which means attending and enjoying all the BBQ’s this Season!
Other than outdoor fun with friends and family, grilling good food is the next best thing during this time of year, am I right?
While BBQ favs can be calorically dense, light on nutrients there are still ways that we can incorporate more healthy alternatives to attend and enjoy without feeling the guilt and/or losing sight of any health and fitness goals.
To help you stay on ROUTE the rest of this Summer Season, read through these Healthy BBQ Hacks below:
Prioritize Protein
To ensure you are supporting your health and fitness goals, managing your weight and promoting overall health; prioritizing protein is something we should always be doing, no matter the season!
CHOOSE Lean Protein Sources:
Lean Meats (90% or leaner, 88% in moderation is OK (BBQ times) *Be cautious of the % meat in which you’re consuming. Most BBQ/ Restaurant meats are 75% because its cheap and much easier to source fatty meat than lean meat when buying in larger quantities for cheaper price.
**WE LOVE & Recommend Certified Piedmontese; lean grass-fed, grass finished right to your door step… FREE 2-Day Shipping!
Seafood: Incorporate grilled fish like; salmon & trout *We love to opt. into bringing a tray of shrimp knowing its packed with protein and something we can enjoy in volume while low in calories!
No Meat for you? Protein still must be a priority on your health & fitness Route... Plant- Based Proteins: Veggie Burgers, Tofu, Tempeh
Macro Friendly Marinates
Fact: Marinades can be high in sugar, sodium and add unnecessary calories. Try creating your own marinated using lemon juice, olive oil, apple cider vinegar mixed with garlic, citrus and other fresh herbs.
GRILL a RAINBOW of Veggies!
The foods we eat contain different vitamins, minerals, depending on their specific color which explains the term: “Eat the Rainbow”
Throw on some skewers with different types of veggies, with a bit of olive oil and salt. Talk about volume and micronutrient feeding. *Our favs rich in vitamins AND FIBER are asparagus, zucchini, bell peppers.
Fresh Fruit— “Orange you glad its BBQ Season?” HA!
Slices of oranges can be refreshing on a HOTT Summer day, or a slice with an iced beverage.
We like to choose fruit and veggies based on what’s in for the current season. Summer Seasonal Fruits: Berries, Melons, Peaches, Pineapples; to name a few.
Don’t underestimate grilled fruit: Pineapple, watermelon, mangos, peaches for dessert or as a side. When traveled to Hawaii, most restaurants finished each meal with pineapple because it aids in digestion. Pineapple and mangos are tropical fruits, these provide digestive enzymes helping us break down food in our microbiomes.
DELICIOUS Side Dishes
Fresh Salads served with plenty of greens, veggies, fruit, nuts and seeds for added nutrients and texture.
Whole grains such as quinoa salad over a pasta salad or a favorite is mixing in chic peas/ beans with cucumbers, tomatoes and other chopped veggies/spices.
Grilled Fruit shared above can count too!
CAUTION of Condiments
Like those marinades up above, make your own by using ingredients like tomato paste, mustard, vinegar... to name a few.
Our MAIN Condiments are salsa, avocado to make guacamole, Greek yogurt instead of sour cream and two-name brand favs: Bolthouse (we love ranch) and G Hughes (We love honey mustard & BBQ)
Another VERY popular one is to mix Greek yogurt in with the Ranch powder seasoning to create your own dip. Pair with Carrots, Cucumbers, Peppers
Stay Hydrated
We spoke a lot about food, but we cannot forget about hydration. Think more than just water win, but those electrolytes too. Gatorade and Crystal Lite don’t count. Those make great alternatives when we are in search of something outside of plain water for taste, other than that, they carry no other benefits.
The two main brands we use for electrolytes are Hydration Sticks and Liquid IV (have you tried the NEW liquid IV Rocket pop flavor? Sipping on one as I type this!)
Liquid IV good to replenish on a hot sweaty summer day
Or for your everyday replenishing; hydration sticks are the go to containing many vitamins and minerals.
250mg Sodium
366 mg Chloride
500 mg Potassium
125 mg Magnesium
90mg Vit c
100mg Calcium
3mg Zinc
100mg Ionic trace minerals
Portion Control
Use your hands as tools to help choose a good portion size for all foods using this guide.
Create “rules” for yourself like the one plate rule: Fill up one plate with the foods you want to enjoy and then leave it at that. This means no seconds. *This rule works significant on appetizers... so instead of just picking with your hands and losing sight and track of everything that entered your mouth. Get a plate, fill it up to your liking; enjoy guilt free and then forget about the food! YOU aren’t there ENTIRELY for the food 😉
Mindful & Moderation
CHOOSE everything in moderation and eat slowly to catch yourself what your eating is it your “worth it”.