Even though summer is almost over we can still talk about BBQ's, we BBQ all winter long at my house:
Having BBQ's are fun but they can pack on the calories, here are some tips to help have a healthier BBQ:
One of the biggest things you can do it watch your portions sizes
The second is making healthier choices, we forgo the regular hamburger now and as a tasty healthier alternative we eat turkey burgers (we get ours from Costco, Kirkland signature ones) they are a 1/3 lb, 200 calories, 6g fat, 35g protein, and gluten free. (you need to still be careful and read your labels not all turkey burger are the same, some are still pretty high in fat and calories, and don’t taste very good, we really like these Costco ones) We now use Oroweat sandwich thins 100% whole wheat or multi grain for buns instead of regular buns, these are only 100 calories, opposed to around 200 calories or more for regular hamburger buns. (they are a great source of your daily fiber intake also)
We also love Morning Star chipotle black bean burger again we get these from Costco they are 1/4lb 210 calories, 7g fat, 17g protein, these are really good! (regular ground beef hamburger can run 310 calories and a whooping 25g of fat opposed to 6 to 7g of fat in either the turkey or black bean burgers!!!!
If you want a hot dog for your bbq, again you can choose other healthier alternatives. We now eat Yves meatless jumbo dogs (these are not for everyone, Roy likes these more than I do but some people probably wont like them) they are 110 calories 3g fat, 16g protein, again we dont use regular hot dog buns, we use sandwiches thins fill'ems they are hoagie style buns, for 100 calories opposed to a regular hoagies style bun at 200 or more calories, or a regular hot dog bun is 110 so that's not bad, same as the other we use but our jumbo dogs wont fit on reg hot dog buns, but the polish style hot dogs can range from 210 calories & 16g fat, to 360 calories & a whooping 33g fat.
Bone less skinless chicken breast is always a good BBQ option also
condiments you also have to watch, Roy uses light mayonnaise, I now forgo the mayonnaise and just use catchup & mustard, I also found a good flavored mustard at Wallmart (their brand) it's called southwest spicy mustard, there are different spices or different flavored mustard’s to perk up your foods for little extra calories, but watch out for the different flavored mayonnaise, mayonnaise has a butt load of calories, so again just read your labels. I sometimes will use The laughing cow light spreadable cheese wedges for a condiments on sandwiches or burgers. Make sure you are getting the light ones and they are only 35 calories per wedge (it's like cream cheese) they come in lots of good flavores.
Side dishes are always good at a BBQ,
Salads:
Potato salad: I now make my potato salad with potatoes, 4 to 5 hard boiled eggs whites, (egg whites are only 17 calories per egg, opposed to the whole egg at 70 calories, & the whites are much better for you then the yoke) and one whole hard boiled egg, I measure out 2T of light mayonnaise, (I don’t just take a spoon full & throw that in because you end up putting in way more than you think you are that way, so yes I use a measuring spoon) mustard, and then if you like it more wet I put some fat free Italian dressing on it, & then I add in pickles, garlic, salt, pepper, or whatever you like in your potato salad.
Noodle salads:
I use whole wheat noodles, and or the tofu noodles I have talked about before. I either will use a whole wheat elbow noodle and add some veggies, and a couple tablespoon of light mayonnaise, and fat free Italian dressing if you want it more moist. Or I make a noodle salad with the tofu noodles, top roman seasoning packets, only the seasoning NOT the noodles (yes I know this has a butt load of salt, but I love the flavor), carrots, green onion, skinless cooked chicken pieces, fat free Italian dressing and a splash of soya sauce, (again if you are on a salt restriction diet this may not be the best salad for you lol)
Fruit salads: I just cut up into bite size pieces a bunch of fresh fruit, no sauces at all, it is very good this way.
Baked beans, I just use canned ones, but you do have to be cautious these have a lot of sugar in them.
Potato chips, we only eat baked chips now, or Sun chips ( you get more for less calories and much less fat)
Fresh veggies sticks, with out the fatty dips, unless you make a fat free dip. I make a great ranch type vegetable dip with Tofu, it is delicious and low fat
Deserts:
there is some great no sugar added ice creams, Pillsbury makes a good 50% less sugar cakes mix and frosting, and we have just found they now make a sugar free cake mix and frosting, when I make these I use only egg whites, and I substitute natural no sugar added apple sauce for the oil, if it calls for a ½ cup oil I just use ½ cup apple sauce instead, these are great and no one knows the difference . Sherries and Marie Callender's both make good no sugar added pies.
If your eating out at a BBQ at someone else house where you didn’t cook the foods, your main thing will be to watch your serving sizes, you can eat foods that are not so healthy just be careful how much your eating. Even when your eating healthier food choice you still have to be careful not to eat the whole pie LOL. I would assume when you out at someone else house at a BBQ you will not actually be measuring out your food so a good rule of thumb is 3 oz of meat will look like a deck of card, or the size of 2 stacked Orbitz gum packs. Salads or baked beans the serving size is usually ½ of a cup which isn’t much, so try to eye ball that, try it at home first so you have an idea when it should look like on your plate.
Get out there and enjoy your BBQ and still be healthy about it
Monday, September 27, 2010
Monday, September 20, 2010
Another great reason to eat healthy and exercise
My mom was diagnosed with angina on Thursday (Sept 9th), she was scheduled for a Angiogram on Sept 14th, but her body had a different idea. My dad took her the hospital Saturday night at 2am (Sept 11th) because she thought she was having a heart attack. They did the Angiogram Sunday and ended up putting a stint at that time in her main artery of her heart because it was 95 to 99% blocked, the doctor said she was lucky because she was a heart beat away from a heart attack. She came home Monday & doing good now thank God!! That was so stressful!!
So with all this said, I want to stress again how important it is to eat healthy, my mom has never had a weight problem, she has always been relativity skinny, but she has not always eaten healthy foods, for her it clearly didn’t show up as fat on her body but what it was doing is what Dr. Oz refers to as silent killers, unbeknownst to her it was clogging her artery’s. I am not saying hers was solely caused my unhealthy eating, but she also dint have really any other than age of the other main causes for this. You can help prevent angina (Coronary Artery Disease) by not smoking, monitoring & controlling other health conditions, such as high blood pressure, high cholesterol and diabetes, eating a healthy diet, increasing your physical activity, with your doctor's OK, maintaining a healthy weight, & reducing your stress level.
This was a rude waking for all of us, especially my mom and dad, we all thought she was in very good health, none of us knew her arteries were 95 to 99% blocked, and in her doctors own words “she was a heart beat away from a heart attack”. That is my point you just don’t know what is going on inside your body because of the choices your making!! Luckily for my mom this was caught in the nick of time before something worst happened, and or things were not repairable. Again this is why it is soooooooooo important to start eating healthy foods and exercising, (whether you are over weight or not) as I have said many many times before just walking 30 minutes 5 days a week is a great for your health. If for some reason you don’t want to do this for yourself, then for God sakes do it for your family and friends that love you and will be left behind grieving if you die!!!
So with all this said, I want to stress again how important it is to eat healthy, my mom has never had a weight problem, she has always been relativity skinny, but she has not always eaten healthy foods, for her it clearly didn’t show up as fat on her body but what it was doing is what Dr. Oz refers to as silent killers, unbeknownst to her it was clogging her artery’s. I am not saying hers was solely caused my unhealthy eating, but she also dint have really any other than age of the other main causes for this. You can help prevent angina (Coronary Artery Disease) by not smoking, monitoring & controlling other health conditions, such as high blood pressure, high cholesterol and diabetes, eating a healthy diet, increasing your physical activity, with your doctor's OK, maintaining a healthy weight, & reducing your stress level.
This was a rude waking for all of us, especially my mom and dad, we all thought she was in very good health, none of us knew her arteries were 95 to 99% blocked, and in her doctors own words “she was a heart beat away from a heart attack”. That is my point you just don’t know what is going on inside your body because of the choices your making!! Luckily for my mom this was caught in the nick of time before something worst happened, and or things were not repairable. Again this is why it is soooooooooo important to start eating healthy foods and exercising, (whether you are over weight or not) as I have said many many times before just walking 30 minutes 5 days a week is a great for your health. If for some reason you don’t want to do this for yourself, then for God sakes do it for your family and friends that love you and will be left behind grieving if you die!!!
Monday, September 13, 2010
Are you addicted to sugar?
~~I found this article online, so again I did write it myself I just copied it~~
Addiction to sugar is stronger for some people than others, but the truth is sugar is a powerfully addictive substance. If you've overindulged in cookies, candy, cake, or ice cream and who hasn't, at some point you know its seductive pull.
THE DETAILS: Addiction to sugar is probably more common than you think. Americans consume an average of 20 to 30 teaspoons (about ½ cup!) daily of this substance, which has been linked to a variety of health problems, including obesity, hypertension, heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression. Every month a new study comes out adding to the list of dangers posed by consuming sugar and its cousins, high-fructose corn syrup, maltose, and dextrose. Despite the risks, we continue to eat sugar because it is so addictive.
In fact, sugar meets all the criteria for an addictive substance:
It stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse.
People eat it compulsively, despite negative consequences and the intention to stop.
With continued use, people develop a tolerance to its effects.
Heavy sugar consumers have trouble functioning without it.
When consumption ceases, withdrawal symptoms occur.
WHAT IT MEANS: Breaking free from a dependency on sugar is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever.
These 10 recommendations will make it easier to get a sugar problem under control.
#1: Keep sugar and sugar products out of your house. This includes white and brown sugar, corn syrup, and maple syrup.
#2: Eat enough healthy food to satisfy your hunger. Eat healthy, whole food snacks like fruit, drink plenty of water. Once you have cleared sugar from your system, your taste buds will become more sensitive, and these whole natural foods will taste sweeter and more satisfying.
#3: Eat three regular meals each day that combine complex carbohydrates (vegetables, whole grains, and fruits), lean protein (poultry, fish, meat, dairy, tofu) and healthy fats (milk, cheese, omega-3's, olive oil and other cold-pressed oils).
#4: Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine help to reduce cravings for some people.
#5: When you go out, make sure you are not ravenously hungry, especially if sugary sweets will be the only food available. Bring your own healthy snacks with you, or eat before going out.
#6: Get regular exercise, plenty of sunlight, and adequate sleep to reduce sugar cravings.
#7: Learn to identify and manage cravings that are not a result of physical hunger, but instead are rooted in stress or anxiety.
#8: If you have turned to sugar to deal with uncomfortable feelings, learn to identify the specific feelings and respond appropriately to them. If you are tired, take a break or rest, if you are bored, find something stimulating to do.
#9: If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible. Let go of the guilt and shame.
#10: Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings. The best sugar substitute is genuine self-acceptance.
Side notes: I have changed up my exercising again, it is to dark in the morning right now for me to feel comfortable to walk at 6am, so now I get up at 5:10am and have been going to the gym again. I do 30min on the cross trainer machine, then 30 minutes of weights, and if I have enough motivation in the evenings I will walk 2 miles.
Addiction to sugar is stronger for some people than others, but the truth is sugar is a powerfully addictive substance. If you've overindulged in cookies, candy, cake, or ice cream and who hasn't, at some point you know its seductive pull.
THE DETAILS: Addiction to sugar is probably more common than you think. Americans consume an average of 20 to 30 teaspoons (about ½ cup!) daily of this substance, which has been linked to a variety of health problems, including obesity, hypertension, heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression. Every month a new study comes out adding to the list of dangers posed by consuming sugar and its cousins, high-fructose corn syrup, maltose, and dextrose. Despite the risks, we continue to eat sugar because it is so addictive.
In fact, sugar meets all the criteria for an addictive substance:
It stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse.
People eat it compulsively, despite negative consequences and the intention to stop.
With continued use, people develop a tolerance to its effects.
Heavy sugar consumers have trouble functioning without it.
When consumption ceases, withdrawal symptoms occur.
WHAT IT MEANS: Breaking free from a dependency on sugar is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever.
These 10 recommendations will make it easier to get a sugar problem under control.
#1: Keep sugar and sugar products out of your house. This includes white and brown sugar, corn syrup, and maple syrup.
#2: Eat enough healthy food to satisfy your hunger. Eat healthy, whole food snacks like fruit, drink plenty of water. Once you have cleared sugar from your system, your taste buds will become more sensitive, and these whole natural foods will taste sweeter and more satisfying.
#3: Eat three regular meals each day that combine complex carbohydrates (vegetables, whole grains, and fruits), lean protein (poultry, fish, meat, dairy, tofu) and healthy fats (milk, cheese, omega-3's, olive oil and other cold-pressed oils).
#4: Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine help to reduce cravings for some people.
#5: When you go out, make sure you are not ravenously hungry, especially if sugary sweets will be the only food available. Bring your own healthy snacks with you, or eat before going out.
#6: Get regular exercise, plenty of sunlight, and adequate sleep to reduce sugar cravings.
#7: Learn to identify and manage cravings that are not a result of physical hunger, but instead are rooted in stress or anxiety.
#8: If you have turned to sugar to deal with uncomfortable feelings, learn to identify the specific feelings and respond appropriately to them. If you are tired, take a break or rest, if you are bored, find something stimulating to do.
#9: If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible. Let go of the guilt and shame.
#10: Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings. The best sugar substitute is genuine self-acceptance.
Side notes: I have changed up my exercising again, it is to dark in the morning right now for me to feel comfortable to walk at 6am, so now I get up at 5:10am and have been going to the gym again. I do 30min on the cross trainer machine, then 30 minutes of weights, and if I have enough motivation in the evenings I will walk 2 miles.
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