How To Completely Change Your Backyard BBQ Game

How To Completely Change Your Backyard BBQ Game

Summer is upon us, and it’s time to enjoy outdoor dining! For holidays, game days, beach days or good ol’ fun, people like barbeque . But plain old burgers and potato salad just don’t cut it for health or hosting. Why not upgrade your grill menu with newer flavors and lighter fare? Here are our top picks for something new and different this grilling season.

 

Seafood

Pesto shrimp skewers with sliced lemon.

Try lemon pepper marinade for fish fillets, then individually wrap the fillet in foil ‘pouches’ with vegetables – tightly fold in edges to seal in moisture.

 

Miso ginger glazed salmon fillets.

Meats

Grilled flank steak strips with chimichurri.

Grilled pork tenderloin with lime juice, garlic and chipotle powder to serve thin-sliced for fajitas.

 

If you must have sausage, cut into chunks and skewer with onion and peppers!

Poultry

Chicken drumsticks brushed with honey mustard.

Serve grilled bone-in, skin on chicken thighs with tangy white (horseradish/mayo) BBQ sauce.

To give turkey burgers a little more flavor, try adding Worcestershire or crushed red pepper flakes to your patties.

 

Chicken breasts drizzled with balsamic reduction, and sliced zucchini and yellow squash.

Vegetables & Legumes

Be sure to include a bean salad*, baked beans, or Texas caviar side dish.

Soak corn for cooking right on the grill, husks optional. For serving, mix margarine with cumin, paprika or your favorite seasoning.

 

Upgrade your coleslaw with these combos that dress up shredded cabbage and carrot: mango/cantaloupe; lime/cilantro; red pepper/peanuts with soy ginger dressing.

Fruit & Dessert

Add sliced avocado and grilled pineapple rings to your burger topping line-up.

Upgrade your fruit salad with fresh mint and coconut meat.

 

Try making your own popsicles with fresh fruit and juice or yogurt.

Additional Tips

  • Spray the unheated grill with cooking oil first.
  • If you’re going with traditional BBQ sauce, choose one with less than 6 grams of sugar per 2 tablespoons.
  • Cut down on sodium by using an herb & spice rub that’s salt-free.

*Tasty Bean, Feta and Dill Salad adapted from Cooking with Wholefoods, Ross Dobson, 2012:

Ingredients

  • 3 cups canned broad/fava beans (rinse well, slip off skins & discard)
  • 1/4 cup extra virgin olive oil
  • 1 small red onion, finely diced
  • 2 garlic cloves, finely diced
  • small bunch fresh dill, finely chopped
  • handful fresh flat leaf parsley leaves
  • handful small fresh mint leaves
  • 2 tablespoons lemon juice
  • 4 oz. feta cheese, roughly crumbled
  • ground black pepper

Directions

  1. Heat 1 Tbsp of the oil in a small frying pan over medium heat.
  2. Add the onion and garlic and cook for 2-3 minutes, until just softened. Remove from heat.
  3. Put the broad/fava beans and herbs in a serving bowl. Whisk together the lemon juice and remaining oil in a small bowl and pour over the salad.
  4. Stir to combine.
  5. Add the onion/garlic mixture and feta, stir again, and season well with black pepper before serving.

Serves 4

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I Can’t Believe It’s Not…Bad For Me? | Q+A

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Question:

I use “I Can’t Believe It’s Not Butter”. Is this product safe as it relates to heart health? Is this a bad fat or fat substitute?

– Hazel M.

Answer:

Before I get into nutritional analysis, let me say that in regards to any substitutes (for fat, sugar, or salt) I always mention that their risks and benefits depend on how much and how often you consume them. If you use less than a teaspoon only once per week, the difference between the substitute and the real thing is probably negligible. However, heavier daily use may mean a significant change in overall fat, sugar or sodium intake. So you can decide how important the following is for you.

The butter substitute you speak of has 50% less fat than real butter with the following breakdown for a tablespoon; 6 gm total fat, 2 gm Saturated, 0 Trans, 3 gm Polyunsaturated, 1.5 Monounsaturated. Compare that to a tablespoon of butter: 12 gm total fat, 7 gm Saturated, 0.5 gm Trans, 0.4 gm Polyunsaturated, 3 gm Monounsaturated. The substitute has less of the harmful saturated and trans fat with more of the heart-healthy unsaturated fats. In addition it has alpha-linolenic acid, a precursor to omega-3 fat which provides a couple of heart benefits, namely a lower risk of coronary heart disease and improvement in cholesterol.

Yes, used as a spread, the product is safe for your arteries. If you are cooking with it in a pan, I’d suggest using straight oil instead, as margarine and the like are not intended for high heat.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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The First Day of Forever 

There comes a moment in most of our lives, when suddenly something causes us to want to make a change for the better. For Bryson I. of Anaheim Hills, CA, it was when he weighed in at 280 lbs. It was the heaviest he had ever been in his life. His waist measured 42 inches, and he was noticing that his body’s health was beginning to take a toll. Bryson was told he was borderline diabetic, and with those words, something triggered inside of him – sparking a fitness crave that would ultimately change his life.

“This is the best part; best part of anything is the moment before it starts! Life is beautiful – keep it going at LA Fitness!”

– Bryson I.

It was about a year and five months ago when Bryson walked through the front doors of the Anaheim Hills LA Fitness club. He met with Abed, the General Manager, and signed up for a membership that day. He was determined to take back control of his health. However, this headstrong determination would come as no surprise to those who know Bryson.

Growing up, Bryson had always been involved in sports. In fact, sports were ingrained into his family’s lifestyle. However, 13 years had since passed since Bryson was actively engaged on a sports team, and now he missed playing. He chose LA Fitness because his father had been an avid member his entire life. Bryson wanted to choose a place that not only felt like family, but where he could train with them as well.

Focus, Family & Food

Knowing that it would take a total lifestyle change in order to reap both physical and health benefits, Bryson cut out soda, fast food, energy drinks, and alcohol for 6 months. This wasn’t necessarily an easy thing for Bryson to do, considering he is a professional in the restaurant industry working as a marketing and sales executive. His position allows him the privilege to work with all types of famous and talented chefs, making food a constant staple in his life. However, he had made up his mind that he had to change his diet to obtain the results he desired.

“When I started to see a change in my body, that’s what got me hooked, that’s when I got addicted to change my entire life for the better and share my process with others on social media, and “Bryson 2.0” was born.”

– Bryson I.

Since starting on his fitness journey, Bryson has lost 80 lbs. and gained a growing number of fitness followers on his social media channels. He chalks up his 80-pound loss to a healthy change in diet, as well as making working out a priority. Bryson shared that most of his inspiration stems from his father and sister. His father, Kimo, has been lifting at LA Fitness since Bryson was 5 years old. Kimo had, and continues to act, as a type of fitness coach to his son, which Bryson describes as being “truly an honor”. Because of his father’s years of lifting experience, he was able to help guide his son into the world of lifting. His sister, Malia, has also been dedicated throughout the years by working out daily and meal prepping. Bryson describes his family as being “a big inspiration to me when I lift at LA Fitness, it’s what keeps me going.”

“When you lift, intentionally focus on you, set short and long term goals and don’t give up until you meet them. Also, remember that at LA Fitness you are part of a team, a family. Together, we are all gonna make it!”

– Bryson I.

Where is he now?

Bryson has been asked to compete in his first NPC (National Physique Committee) national qualifier in Hawaii and Olympia, which he is very excited about. And perhaps even greater news is what he heard from his doctor, a year after first starting on his fitness journey. Bryson shared that “he was so impressed to see my body change and health exponentially improve. Because of my LA Fitness family, I have a new life with a new body.” Bryson hopes that his transformation will inspire others to do the same.


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Follow @LAFitness on Instagram to check out our new #BetterBodSquad video series!

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Whether you’re at a beginner, intermediate or advanced fitness level, #BetterBodSquad has helpful instructional videos for you! Complete with step-by-step moves, easily broken down for you, you’ll be able to watch & learn at your own pace. Each video runs within 60 seconds and features fitness moves from Yoga, Zumba® & Bodyworks, which may better help prepare you for your next Group Fitness class.

The #BetterBodSquad series is here to help you reach new fitness heights – are you ready? It’s fitness made easy!

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The #BetterBodSquad series features instructional tips and techniques taught by top LA Fitness instructors to help guide you through Group Fitness classes available at LA Fitness Clubs.

#BetterBodSquad features:

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With new helpful videos added regularly, you’ll be ready to conquer your next Group Fitness workout with confidence!

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Brown Rice vs. White Rice – Which is Healthier? | Q+A

Brown Rice vs. White Rice – Which is Healthier? | Q+A

Question:

I have read an article in Korean newspaper saying that brown rice is not good for you. I thought brown rice is much healthier than white (regular rice) is it true?

– Caroline

Answer:

Below are the nutritional values of brown rice compared to enriched white rice for 100 grams cooked rice. Overall, the brown rice offers more of the nutrients that we need (fiber, magnesium, potassium, zinc) with slightly fewer calories. Because it is enriched, white rice does offer more folate and iron. Neither have Vitamin A, Vitamin B-12, Vitamin D, or cholesterol.

Nutrient values as per standard reference (non-branded) in the USDA Food Comparison Database, (release 28), some values rounded.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

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