Summer is primetime for backyard socializing, complete with plenty to munch on. I have many clients that find these months to be the most challenging time to “go light” and maintain (let alone lose) weight. However, barbecues don’t have to wreak havoc on your diet. Follow these tips and tricks to enjoy your summer parties AND fit into your bikini the next day!
- Have a filling food before you go: “Ruin your appetite” and have a snack before you go to a BBQ or pool party so you don’t arrive starving. Also, avoid NOT eating all day before the event, not only does this slow your metabolism, but you may end up eating significantly more at the BBQ than if you had eaten regularly throughout the day. Try snacking on 2 slices of turkey, 15 almonds, or an apple with 1 tablespoon on peanut butter to curb appetite and combat party-time overeating.
- Assess the situation: Be patient and hone in on healthy options once you arrive at the BBQ rather than heading straight for the artichoke dip! Take a moment to pause, breathe and assess the eating situation before you instantly decide this is going to be a diet-disaster day.
- Hold out on the first drink of the night: Wait until the party has started and you’ve eaten a little bit before consuming alcohol, which may lower your discipline and lead you to make unhealthy choices. Alternate between water and alcoholic drinks to stay hydrated and keep calories in check.
- Fill your plate one time: Make sure to fill your plate only once with a serving of lean protein (grilled chicken, turkey burger, salmon), loads of veggies (salads, grilled vegetables, crudités) and other healthy extras like roasted corn, pickles, and fresh fruit. Enjoy what you have and then make sure to enjoy the party and the people!
If you’re on chef duty at the BBQ this year, here are some recipe ideas to help you fire up the menu without your weight loss goals going up in flames:
- Make your own chips. Thinly slice beets, purple potatoes, and parsnips. Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy.
- Create a dip with a kick. Dip blue corn tortilla chips in plain, non-fat Greek yogurt mixed with ½ teaspoon red pepper flakes.
- Whip up a festive fruit salad. Combine sliced strawberries, blueberries, sliced apple & fresh mint, or try pomegranates, blueberries & sliced dragon fruit.
- Slice up some crunchy veggies. Serve sliced peppers, cucumbers, carrots, cherry tomatoes and jicama with chunky, homemade salsa.
- Fire up the grill. Grill a lean beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. And don’t think the grill is just for meat. Try grilling fresh fruit like melon and pineapple or vegetables like carrots and eggplant.
- Add color to your salad. Sick of the same old salad? Spice up the salad options by throwing in fun items like avocado, pomegranates or grapefruit slices. Or whip up a new dressing like a homemade blueberry or cilantro lime vinaigrette. The more creative the salad, the more you will eat!
- Mix and match colorful kebabs. Mix and match your favorite lean proteins and veggies like chicken, pork, scallops, red peppers, eggplant, cherry tomatoes, and cubed blue potatoes. A kebab is a great way to try a bit of everything in one portion-controlled dish.
- Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.
Join Keri for her latest member meeting, Deliciously Healthy Barbeque, on Tuesday, July 26th at 2pm and 9pm ET. See you in the chat room!
Nationally recognized nutrition expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness. She has dedicated her career to creating services and promoting education through her “Nutritious Life” brand.
She has authored two books; the most recent is The O2 Diet. The Cutting Edge, Antioxidant-Based Program That Will Make You Healthy, Thin and Beautiful. (Rodale, December 2009.) This book translates complex scientific research on antioxidants and the ORAC scale into useful and useable tools that everyone can benefit from. It empowers people to live a more Nutritious Life by combining a nutrient dense, high antioxidant diet with the other components of the Nutritious Life Cycle. The O2 Diet follows the Snack Factor Diet, (Crown, 2007.)
Keri is a contributing editor and advisory board member for Women’s Health Magazine, and was the first registered dietitian to create a real food based snack bar, KeriBar. Additionally, Keri is the Nutrition and Health contributor for NBC’s LX New York, and is regularly featured on national television programs including The View, Dr. Oz, The Doctor’s, The Wendy Williams Show, NBC The Today Show, ABC Good Morning America, MSNBC and The Fox News Channel. Keri has a blog on AOL Health/That’s Fit, and writes a monthly newsletter for Ediets.com.
Keri resides in New York City with her husband Brett and their children, Rex and Maizy.
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