Is it Memorial Day already? Where did the time go? A friend recently said something to me that truly hit home: "days feel like years and years feel like minutes" and I agree!
With the holiday weekend upon us, I'm guess many of you are planning on hitting or hosting a BBQ and I don't blame you! The weather is supposed to be beautiful and I know I for one am itching to get out of the city and onto some green grass (what's that!)! So, how do you dig in and fully enjoy a BBQ with out pigging out and feeling guilty afterwards? Easy, just follow my tips below to ensure you don't blow your calorie budget. After all bathing suit filled weekends are on the horizon.
1. Fill up on veggies! High in fiber and low in calories, they'll keep you full without the fat! When it comes to vegetables, nothing tastes better than fresh, seasonal veggies cooked on the grill. Toss some asparagus, summer squash (ie. zucchini), portobello mushrooms and artichokes on the grill, sprinkle with olive oil, lemon juice, salt and pepper and you've got a nutrient rich, low calorie dish you can dig into guilt free. Is salad more your thing? Instead of mayo infused macaroni or potato salad (over 350 calories per cup!!!), grab a bowl, toss in your favorite greens, top with tomatoes, cucumbers, celery, pumpkin seeds, dried cranberries and feta cheese, drizzle with aged balsamic vinegar and a splash of extra virgin olive oil and voila, you've got yourself a crunchy, healthy and satisfying dish full of nutrients instead of fat! Aim to fill at least 1/2 of your plate with vegetables to instill instant portion control.
2. Stick to lean proteins: Although you might be tempted with hot dogs (150 calories & 15 grams of fat EACH), sausage and fatty cuts of steak there are many other delicious foods out there that taste great (if not better) and are much healthier for you! Your best bets include: grilled marinated chicken breast, shrimp skewers, grilled fish, lean cuts of beef (think sirloin and filet mignon) or white meat turkey and chicken burgers (WATCH OUT: dark meat turkey and chicken burgers often contain as much fat and calories and a regular burger, don't be fooled).
3. Carb count: It's easy to eat your burger on a bun (150 calories each), with chips on the side (160 calories per serving and that's only 10), pick on some pasta salad (160 calories per 1/2 cup) and follow that all off with a cookie (150 calories per large cookie) and/or a cupcake (400 calories each) right? Well before you know it you've consumed over 1000 calories (including the meat sandwiched between the bun and those lovely summery cocktails you've been sipping on)! Cut those calories in half without feeling deprived by removing the top piece of the bun, eating veggies instead of chips, enjoying green salad in place of the pasta salad and sticking to 2 or 3 bites of dessert or opting for fresh fruit salad instead. When you leave the BBQ without feeling heavy and bloated you'll thank me!
4. Sip your way slim: Tempted by margaritas (400 calories each), sangria (200 calories per 5 oz) or a refreshing vodka and cranberry juice (150 calories)? Avoid excess calories by sticking to wine, light beer or vodka with calorie free mixers including club soda, Crystal Light lemonade, Fresca or even Vitamin Water Zero (over here at AWS Nutrition we get creative)! And don't forget to drink water too, to prevent dehydration and intoxication which can cause you to lose your willpower and eat more than you planned on (...among other things).
Happy holiday and happy eating! See you soon, back in the city!
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