Healthy Grilling Tips for the Summer

Summertime is near! The warmer weather usually brings eating outdoors. But that should not mean abandoning your healthy eating habits. Grilling is a signature for summer eating entertainment. Make sure you follow these tips to help ensure a healthy grilling season:

1) Choose lean cuts of meat and trim any excess fat. Use lean cuts of meat (90 percent lean or higher). Usually cuts with “loin” or “round” in the name indicate leaner choices. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke.

2) Line the grill with foil and poke small holes in it so the fat can still drip off, but the amount of smoke coming back onto the meat is less.

3) Try using rubs instead of marinades. A rub takes less time and you get all the flavor without the oil (calories) in a marinade. Spray the grill with oil to get an even coating, instead of brushing it on. Grill at lower temperatures to reduce the potential carcinogenic compounds.

4) Always marinate raw meats, fish, or poultry in the refrigerator, never on the counter. Set aside a portion of the marinade before adding raw meat or poultry to use later as a dip or basting sauce. Do not reuse the marinade the raw meat was soaked in. You can boil the marinade for five minutes to be sure to kill any bacteria from the raw meat.

5) Pre-cook meats ahead of time in the microwave or oven so they do not have to sit on the grill as long. You can still get that great grilled taste but cut down on carcinogens that can form when protein is cooked at high temperatures. The food should go directly to the grill from the microwave, range, or oven. Be sure the meat is cooked thoroughly.

6) Make sure the grill is ready. For safety and quality, check that the coals are very hot before cooking food. This can take 30 minutes or longer. Coals should have a light coating of grey ash for optimal heat.

7) Avoid charring meat or eating parts that are especially burned and black. Recent studies have found that eating charred meat may increase risk of certain cancers, such as pancreatic cancer.

8) Add some colorful vegetables and fruit to the grill to get plenty of dietary fiber and antioxidants. Red, yellow and green peppers, yellow squash, mushrooms, red onions, pineapple…all of this produce grills well and makes a delicious, colorful and healthy addition to your meal.

Source: American Cancer Society

Spring into Good Health!

It's spring! The theme of this season is always rebirth. Now is the time to shed bad eating and exercise habits and begin healthy habits.

Begin with these simple changes to help you create a healthier eating and exercise lifestyle:

1) Plan ahead: Think about your current eating and exercise behaviors. What would you like to change? Write these goals down. Think about the short term health goals first and what you need to day each day to reach your long term health goals.

2) Go grocery shopping regularly in order to have healthy food around: Restock your refrigerator and pantry with more fresh foods/ingredients to replace your processed, packaged foods. If you keep healthy foods on hand regularly, you are more likely to eat them daily.

3) Spend less time in front of the computer/TV and more time moving: Exercise plays a key role in metabolism and weight management. Assess how much time you spend being sedentary. Limit the time you spend on the computer or in front of the television and increase the time you spend on physical activity.

4) Think positive: Everyone is their own worst critic. Stop judging yourself daily and start feeling better about yourself. The more positive you are, the more successful you will be.

5) Hydrate yourself: Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Hydrating yourself with water throughout the day may help with weight management.

6) Limit eating out and try more home-cooked meals: Food is essential, but watch out if you often view food as a 'reward'. Eating out is often a treat for families, but you must be prepared to choose healthy dishes to avoid weight gain since most of the meals are high in calories, sodium, and fat. By preparing more meals at home, you can control what goes into your body.

7) Cut your portions in half: Bigger is not better, smaller is smarter. Use smaller plates, glasses, and utensils. If you buy in bulk, repackage your food into smaller bags or containers once you get home from grocery shopping.

8) Eat small, frequent meals: By eating every 3-4 hours, you can help control your blood sugar levels and avoid overeating when mealtime comes around. You are more likely to make healthy choices when you are not starving. Keep healthy snacks on hand to have between meals.

Good luck! Don't forget to smile more this spring...happiness is contagious!