Stay Slim This Summer: BBQ Survival Guide + Bonus Bootcamp Workout

Summer barbeques are a great American tradition: lazy summer days and warm summer nights packed full of fun with friends and family…and of course, the food.  Here are some tips and tactics for navigating the nutritional obstacles of this summertime fare so those BBQs don’t turn into LBs!   

Obstacle 1: Burgers + Buns

·         Go Grass Fed: Not only are grass fed cows happier, but they are also packed with more omega-3s, they contain 1/3 less fat, and are “green” – literally they are better for the environment. Another option is to eat bison, the leanest cut of beef found on the range.

·         Fungi Filler: Slash calories while ensuring a juicy patty by adding diced mushrooms to your beef before grilling.

·         Poultry Blunders: While many people believe poultry is the healthy choice, ground turkey is often more fatty than beef patties, so always go for the lean or extra-lean variety and avoid anything fried or breaded.

·         Veggie Lovers: Vegetarians beware: there is not always a meatless option so come prepared with your box of veggie burgers.

·         Grab Your Buns: When choosing your buns opt for the thinner option when it comes to wrapping your patties. Try the new whole-wheat sandwich thins for only 100 calories versus the bigger buns that can have 200+ calories.

·         Toppers Galore: Lettuce, tomato, and onions…have it all! But avoid mayo and go easy on sugar-laden ketchups and BBQ sauce and opt for light dressings like mustard, salsas, and even a little layer of avocado. Opt out on cheese, bacon, and all the other fattening toppers that only camouflage the taste of the burger.

Obstacle 2: Side Dish Stand-Off

·         Veg It Up: Veggie platters are an easy healthy option for a side dish and they are great to snack on before digging into your main dish. Instead of ranch dip, try adding a pack of powdered ranch seasoning to non-fat Greek yogurt which is a healthy dose of protein while cutting calories and fat, but not sacrificing the creamy taste of sour cream.

·         Beans Beans…:  This protein and fiber-packed side dish is a great choice, just watch out for little calorie-creepers like bacon, cheese, and sour cream.

·         Mayo May-Day: You know the culprits- coleslaw, potato salad, and veggie pasta salads.  A good rule of thumb, if there’s a hint of white creaminess to the dressing, skip it! One option to enjoy is a delightful devil(ed) egg which has very little mayo and has only 140 calories and 7g of protein in 2 halves.

·         Grill ‘Em: Toss some veggies in olive oil and a dash of salt and pepper and they are a healthy and easy side dish - asparagus, corn, squash, tomatoes, onions, red potatoes, all will work great! Try fruit too - peaches, pineapple, and even bananas are tasty picks.

Obstacle 3: Dessert Dilemma

·         Fresh ‘n’ Fruity: Summer is the best time to enjoy all the fruits in season. So whether it is sliced cantaloupe and watermelon, or a fruit salad of peaches, kiwis, and blueberries tossed in some lemon juice, enjoy nature’s dessert. However, avoid calorie-laden fruit pies - or enjoy in moderation!

·         Go Frozen: Whether you like fruity popsicles or low-cal ice cream sandwiches (like Skinny Cow), these single-serving lighter options clock in at only 100-150 calories which is much better than ice cream which can pack in 400-500 calories per cup!

·         Dip It:  Strawberries dipped in chocolate are so easy! 1) Melt a bar of dark chocolate in a sauce pan, 2) dip the big, juicy strawberries, and 3) cool on wax paper. Enjoy 3 dipped strawberries for only around 120 calories.

·         Sip It: Tipping back a light brew, sipping some wine, or any other summer beverage is fine - just don’t have your cake and it too.  Literally - choose between dessert and drinks. Alcoholic or not, enjoy all beverages in moderation to avoid taking in too many calories that can be hidden in cocktails, punch, and soda. Also stay hydrated in the summer heat with plenty of H2O.

After enjoying this (lighter) BBQ fare, burn some of those calories with some fun activities during a hot summer day. Did you know that playing beach volleyball for an hour burns 544 calories and a game of Frisbee burns up to 204 calories/hour of play? And when the high temps become too hot to handle, hit the water and burn 476 calories swimming laps, 408 waterskiing, and 304 surfing the waves. (Calorie burn based on 150-lb person per hour, compliments of www.caloriesperhour.com)

BONUS: Bootcamp WorkoutIf you want to burn more calories, try this do-anywhere work out that will torch 300+ calories in just a half-hour. No access to the gym? No problem you can do this work out in your backyard, the beach, a local park, or even in your living room.  Come equipped with a jump rope, resistance band, and a stopwatch - then perform this bootcamp-style circuit three times totaling a 30 minutes workout.

1. Speed Rope (60s): no skipping 1-legged horsey-style, 2 legs and fast!

2. Drop and Give Me 20 (pushups): if you can’t do them on your toes, knees are fine, but use good form.

3. Walking Lunges (15/leg): add a glute lift with your back leg before stepping into your next lunge if you want to feel the burn.

4. Bicep Curl w/Resistance Band (15): work those guns!

5. Squat Thrust/Burpee (15): 1) hands to the floor, 2) pop legs out behind you into plank position, 3) hop feet back in by hands, 4) explode and jump up…repeat.  Advanced option: add a push-up while you’re in the plank position before jumping back up!

6. Tricep Dips (15): find a park bench or stair case - bend legs to make it easier or extend straight out to make it tougher.

7. Jumping Jacks (20): get that heart rate up!

8. Row w/Resistance Band (15): step on the band, bend at the waist, and row back like you’re starting the lawnmower.

9. Wall Sits (60s): with your back flush against a wall, drop your booty so your legs are parallel to the ground and hold.

10. Military Planks (60s): elbows on the floor, legs straight out behind you…and perfectly flat body to work that core, if that is too tough try starting on your knees.

Now you’re armed and ready to enjoy a summer of fun, with an arsenal of knowledge to brave the barbeques and sport the swimsuit.  For more workouts and recipes, check out 12-Weeks To a Summer Bod and sign-up for free fit tips and more at www.getfitbook.com.