BBQ diet strategies

While most of us associate 4th of July weekend with family, friends, and fun, it can, unfortunately, also be a time when many of us end up feeling guilty over getting off track when it comes to our diet. Presented with one unhealthy option after the next, it’s no surprise that weight gain is a common occurrence after this festive holiday weekend. Here is your guide to avoiding the dreaded post-BBQ bloat.


Possible Calorie Bomb: Hamburgers/Hot Dogs

Easy Swaps:
-Pass on a bun, saving yourself anywhere from 100-300 calories. Or compromise and make an open-faced burger using half of the bun. Maybe your health-conscious BBQ host will even have bun-alternatives, like Oroweat Sandwich Thins, clocking in at only 100 calories, and providing you with 5 grams of filling fiber. Check with your host—if these won’t be at the BBQ, why not bring them yourself!
-Avoid high-calorie condiments and topping, like mayonnaise, cheese, and bacon. Replacing these with more waist-friendly options like avocado, fresh or grilled veggies, spicy or sweet mustard, and low-fat cheeses.
-You can always opt for burgers and dogs made with lean beef, or replace hamburger patties with turkey burgers (make sure to choose extra lean ground turkey as the regular has just as much fat as beef in many cases), portabella mushrooms, or lean fish. Veggie burgers can be good options too, but be careful! They can pack on the calories just like their meaty counterparts. I’m a big fan of Harmony Valley vegetarian mix and they are currently running contest on their website to build the best ‘burger’ – The Great Grill Challenge. Check it out if you are feeling creative at the grill.

Potential Diet Wrecker: Chili

Easy Changes:
-Offer to make the chili, so you know what goes into it!
-When cooking, you can replace high-fat ground beef with leaner ground-beef or extra lean ground-turkey.
-Chili can be a great chance to rack up your veggie points for the day. I double the vegetables in all my chili recipes. Try adding chunky tomatoes, onions, or carrots. Maybe you could even shake things up with some squash. Vegetables can allow you to cut calories without cutting portions, a key component to successful weight loss.
-Go vegetarian—add lean protein by tossing in any variety of beans.

Mega Offender: Potato/Macaroni Salad

- It’s not a bad idea to avoid these side items entirely. They tend to be packed with high-fat mayonnaise, and can be a major contributor to the calories you consume. Some alternative side items that won’t break the calorie bank include fruit salad, whole wheat pasta salad, baked beans, or colorful mixed green salads—just watch that dressing.
-If you plan to make potato or macaroni salads, try using less mayonnaise or light mayo. Also, add more non-starchy vegetables like broccoli and carrots for flavor and crunch!


Calorie Contributor: Pie

-Make pie crusts lighter by reducing butter and substituting some other high-cal ingredients. Or check out this low fat pie crust recipe from cooks.com.
-Fill your pies with fresh, seasonal fruit if it is available to you, avoiding the high-sugar, syrupy pie fillings.
-If you’re tempted by the pie at your hosts weekend bash, enjoy a small slice—cutting your portions in half can decrease your calorie intake by as much as a few hundred calories. You can also cut the crust off the end and shave 50-100 calories while still enjoying some of the crust and the flavorful filling.
-Skip the whip cream (or use whipped topping spray – only 15 calories for 2 tbsp) and save about 100 calories!

Waistline Woe: Alcohol

-Alcohol—often in abundance at holiday BBQs—can contribute more than just calories from the drinks themselves. These drinks also lower your inhibitions, so you are less likely to make wise decisions when serving yourself and more likely to munch mindlessly on chips and dip all afternoon.
-If you’re craving summery cocktails, such as pina coladas, try making a “mocktail,” or a low calorie, alcohol free version of your favorite blended beverage. Check out this recipe from my pal Lisa Lillien (aka Hungry Girl)
-Cut calories (and alcohol) by diluting white wine with sparkling water for a deliciously satisfying spritzer.
-If you are drinking alcohol, make sure to alternate a large glass of water or calorie free beverage with each drink to keep calories and inhibitions under control.

And perhaps the most important thing that you can do is to get right back on track Tuesday morning. Don’t let one slightly indulgent weekend turn into a week or two or poor eating.

April Giveaway Product Details

I’m really happy that all of the companies below agreed to participate in my April gift box giveaway. It’s been a great success so far and you still have time to enter to win by ‘liking’ me on facebook (www.drmelina.com/facebook). I found all of these companies at the Expo West show in Anaheim in March and liked their products so I asked them to participate. Here is a little bit about each one.

The Newest Superfruit

Nutrition Powder and Nutrition Bars from Baobab Foods deliver unprecedented nutrition. Baobab fruit has greater antioxidant capacity than acai and is a veritable cornucopia of vitamins and minerals – potassium, calcium, iron, magnesium and vitamin C. The fruit also offers high levels of naturally occurring fiber, including 25% soluble fiber. The baobab fruit grows naturally in the wilds of Africa, Madagascar and Australia on the iconic baobab tree, often referred to as the “tree of life.” Toss a scoop of the powder in your morning or pre-workout smoothie to take it to the next level! www.baobabfoods.com

Healthy Indulgence

HALO is a delicious dessert-themed indulgent snack that you can feel good about. With flavors like S'mores, HALO satisfies the most intense sweet-treat cravings. However, HALO is not a candy bar: rather, HALO is QAI-certified organic, dairy-free/Vegan, low-in-sugar, just 150 calories, a good source of Omegas, and built from all-natural oats, flax seeds, hemp seeds, peanuts and other wholesome ingredients. I’m a dessert person and if I can enjoy a product with the flavor ‘S’mores’ and not feel guilty that’s a good thing in my opinion. http://theprobar.com/products/halo/smores/

One of the Best Fish Oil Products

Purity is a significant concern among fish oil consumers; third-party tests have documented that Nordic Naturals fish oils are completely pure from heavy metals and environmental toxins. The oils are tested three times during manufacturing to show that each soft gel is at least 750 times purer than the source fish, which provides all the benefits of omega-3 essential fatty acids without the risk of toxicity. To ensure consistent quality, Nordic Naturals adheres to and exceeds the stringent Norwegian Medicinal Standard (NMS) and the European Pharmacopoeia Standard (EPS) as well as the voluntary standards set by the Council for Responsible Nutrition (CRN) and the Global Organization for EPA and DHA Omega-3s (GOED) for all of our products. These standards guarantee quality products by setting maximum allowances on peroxides, heavy metals, dioxins, and PCBs. By now we all know the benefits of omega 3s. They should be a part of any healthy lifestyle plan! www. Nordicnaturals.com

My New Favorite (& super healthy) Teas

Pu∙erh (pu-er) is an ancient healing tea picked from 500-year-old organic, wild tea trees in the mountains of Yunnan, China. Pu∙erh tea leaves are piled, dampened and turned in a unique 60-day fermentation process. This results in Black Pu∙erh’s deep, earthy flavor and many health benefits that have been touted for thousands of years. Pu∙erh contains more antioxidants than most green teas. I’m completely addicted to this product and I find that it really helps me feel better when I drink it throughout the day. It may even help boost fat loss and drop cholesterol too. www.numitea.com

Chocolate Pu∙erh —This velvety infusion combines black Pu∙erh tea and organic cocoa. Accented by whole vanilla beans and sweet orange peel, this decadent blend is rounded off with nutmeg and cinnamon for a spicy finish. (Certified Organic)

Emperors Pu∙erh — Pu∙erh boasts a deep bold body that is smooth and earthy with hints of malt. This rich, energizing tea is deeply satisfying as a coffee alternative. Numi is proud to reveal the centuries old tradition of Pu∙erh. (Certified Organic)

Jasmine Green —I know you’re already a fan of green tea but a bit of extra info on Jasmine Green… it recently won Best Tea from Prevention.com. Jasmine Green undergoes a natural scenting process where organic jasmine flowers are laid atop organic green tea leaves as their scent is naturally embraced. This natural scenting process happens three times. (Certified Organic and Fair Trade Certified).

A Really Healthy (and tasty) Snack Chip

With unmatched flavor, Falafel Chips™ are USDA Organic, Certified Gluten Free, GMO Free, vegan, and kosher. A good source of protein and fiber, containing no cholesterol, trans fat, dairy, nuts, MSG, or artificial flavors, colors, and preservatives, each chip is full of crunchy, satisfying flavor. Available in Original and Spicy. These chips are one of the few that contain NATURALLY occurring fiber, a real plus in my book. And they taste terrific. www.flamousbrands.com

Fruit Made Easy & Delicious

"Yogavive™ nutritious fruit snacks are Organic, Non GMO, Kosher, Halal, Vegan
and Gluten Free. Best of all though they are super tasty, full of natural apple goodness and only 35 calories! Yogavive™ are available by mail order from our website www.yogavive.net and also from www.amazon.com. Follow Yogavive™ on twitter http://twitter.com/#!/Yogavive and Facebook http://www.facebook.com/Yogavive." Lets face it, we don’t always have time to shop for fresh fruit so this product is a terrific, low calorie, delicious option.

7 F's for decreasing your risk of heart disease

Since February was national heart month and I forgot to publish this handout, I thought I would publish this anyways as heart health should be a concern every month!! Remember that living heart healthy is not an all or nothing – small changes/additions/substitutions on a daily basis can really make a difference. Being active, not smoking, maintaining a healthy weight, exercising regularly, and following a healthy diet can decrease your risk of heart disease, stroke and diabetes by up to 87%!!! So commit today to building these suggestions into your life, and you will reap the benefits.

1. Fish intake. Research has shown that fatty fish and fish oil, which are high in the omega 3 fatty acids EPA and DHA (the best fat for the heart), can significantly decrease the risk of dying of a heart attack, especially sudden death heart attacks. Aim for at least two servings of fatty fish per week (salmon, albacore tuna, mackerel, sardines) or a 500 mg capsule of fish oil daily if you don’t currently have heart disease (you may need to take more than this if you have had a heart attack or have very high triglycerides). Talk to your doctor about your daily recommended intake.

2. Fiber Intake. Fiber, especially soluble fiber found in whole grains like oats and
barley, can help lower cholesterol. Read food labels to increase your intake and focus on whole grain foods (cereal, whole wheat bread/pasta/crackers, brown rice, healthy grains like bulgur/quinoa/cracked wheat, popcorn), a variety of veggies (be sure to include cruciferous vegetables like broccoli, cauliflower, cabbage, eggplant and okra to help lower cholesterol), and high fiber fruits like apples, oranges, pears and berries. Beans (kidney, lima, black) are one of the best sources of soluble fiber and nuts and seeds are also a good source. Don’t rely on foods with added fiber (like ice cream, cakes, cookies, chips, etc.) for heart healthy fiber as this type of fiber has not been shown to help lower cholesterol or decrease your risk of heart disease.

3. Fitness. Make exercise a priority. Aim for a minimum of 30 minutes of walking daily. Exercise helps lower your risk of heart disease or stroke even if you aren't overweight. Every little bit adds up so if you don't have time for 30 minutes all at once, walking 10 minutes 3 times daily is just as good (or just 10 minutes total if that is all that you have time for). And don’t forget strength training (weights) a couple of times a week to increase muscle which can help you maintain your weight and help control blood sugar better even if you don’t lose weight.

4. Flavonoids. Fill up on Phytochemicals. These are plant chemicals which are excellent anti-oxidants and may lower the risk of heart disease by protecting bad cholesterol from damage and helping to relax your bloods vessels. Top sources of flavonoids include blueberries, bananas, green and black tea, citrus fruits, fresh and dried parsley, and onions.

5. Fun. Depression and anxiety have been associated with an increased risk of heart disease. It is important to build in some relaxation time into your heart healthy lifestyle. Yoga, Thai Chi, or simply taking a nice walk on a sunny day can help relieve stress and
improve your mood. If you feel like you have signs of depression such as change in appetite, problems sleeping, decreased motivation, crying or fatigue, you may want to talk to your doctor about the possibility of medication or counseling.

6. Fats the right way. Good fats such as nuts and seeds, olive oil, canola oil, avocado and flaxseeds have been shown to decrease risk of heart disease (especially when substituted for saturated fat or refined carbohydrates). Try adding small amounts to meals throughout the day. And limit saturated fat. Try fat free/low-fat dairy products and substitute chicken and fish for red meat and other higher fat meats. Go easy on creams, butter, mayonnaise, salad dressings, and margarine and stay away from trans fats (partially hydrogenated) altogether as these are the worst for your heart.

7. Add in Phytosterols. (ok it's not an F technically but it sounds like F!) Phytosterols are plant based phytochemicals that lower bad cholesterol by interfering with dietary cholesterol absorption in your gut. If your goal is lowering cholesterol, national guidelines recommend 2 grams per day (usually in divided doses).While they exist in small amounts naturally in soybeans, nuts, grains and oils, it’s hard to get enough from food to make a difference. There are lots of new products containing plant sterols including butter spreads and milk products (Smart balance), orange juice (Minute Maid Heartwise), supplements (Cholest-off by Nature Made is a good example), and even tortilla chips and snack bars (Corazones is a relatively new company that makes tasty chips and snack bars). ). For general health, include these foods whenever you can, especially in place of less healthy foods.

Small Changes = Big Weight Loss

If you don't want to 'go on a diet' again this year, try implimenting these small changes that I discussed on Regis & Kelly last week to lose weight slowly and painlessly. Just make sure not to add back any extra food or beverage calories. These changes only work if you take things out of your diet without adding anything back in. And you don't have to do all of these things. Choose the ones that work best for you and be consistent!

BREAKFAST
•Downsize your morning latte 5 x week - switch from large to medium and save calories a day = 40 calories day = 10400 calories year = 3 pounds
•Eat eggs instead of a bagel 2 x week = save up to 27456 calories at subsequent meals = lose up to 8 pounds/year
•Go for flakes (1 cup) over granola (1/2 cup) - 5 x week = save 26000 calories = lose up to 7.5 pounds

LUNCH
•Eat your sandwich open faced 3 x week = save 100 calories (3 x week) = 300 cal wk = 15600 calories = 4 ½ pounds
•Eat 1-2 cups veggie soup before lunch 3 x week = eat 134 calories less per lunch = 20904 calories = 6 pounds (could also do this with an apple before lunch and lose even more - 29172 calories = over 8 pounds)
•Switch to baked or popped chips 3 x week = 7800 calories = 2 pounds

SNACK
•Downsize the portion size - a study last year showed that eating 100 calorie pack snacks resulted in eating 840 fewer calories per week, which would be 43,000 fewer calories per year or 12 pounds lost. Even after going back to normal size snacking, you'll still eat less because you'll train yourself to get used to smaller portions.

DRINKS
•Drink out of taller, thinner glasses as studies show that people drink 25-30% less. Anything you choose, you could consume even fewer calories.
•Go for a spritzer (white wine or apple juice) 3 x week - pour ½ wine or juice, ½ sparkling water = save 60 calories = 9360 calories = lose over 2 ½ pounds.


DINNER
•Switch from beef or chicken to fish 2 x week
-beef calories saved = 16640 = about 5 pounds
-chicken = 7280 = 2 pounds
•Dilute the calories in dishes with veggies whenever possible. Aim for 3 x week = 15600 calories = 4.5 pounds
-Chili recipes - double the tomatoes in your recipe, cut up to 50 calories per cup. Use extra lean ground turkey instead of lean ground beef and cut another 50-100 calories per cup.
-Skinny guacamole - add 1 cup of salsa to one cup of guacamole and cut calories almost save 50 calories per %frac14 cup serving
-Make burgers with ½ ground beef (90% lean) and ½ ground mushrooms - save 100 calories per 4 ounce burger

Burritos - ditch the tortilla and eat or order in a bowl instead once month and save 3600 = 1 pound

Total potential weight lost = 46 pounds!!!


--------------------------------------------------------------------------------