Slim Down by Slowing Your Eating Speed

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

Do the words “inhale,” “scarf,” and “wolf” describe the way you eat, even when you are making healthy changes? And are you wondering why you’re not losing weight? It might be because of how quickly you are eating. Dieters often ask whether their eating speed can affect their weight loss. The answer, says nutritionist Molly Gee, RD, MEd, Baylor College of Medicine, Houston, Texas, is yes.
 
Your Eating Speed: Too Fast Means You Overeat
“Olympic speed eaters will usually eat until they feel full,” says Gee, who isn’t talking about culinary athletes, but rather, with humor, the average Joe and Jane who shovel in their food every night.
“It takes approximately 15 to 20 minutes for the signal of [fullness] to reach the brain,” explains Gee. “This is where portion control goes out the window.”
In other words, it takes some time for your stomach to talk to your brain, and speed eaters are taking in too much too fast before the message can be received. Eating more slowly could give that all-important message the time to register before you undermine your best calorie-counting intentions with an extra scoop of mac ’n’ cheese.
Your basic goal: “Try not to be the first person finished at the table,” advises Gee.
 
Your Eating Speed: Chew Slowly for Comfort and Control
Your eating habits and your digestion begin with good chewing habits. “Chewing your food is the first step in digestion, and skipping this step makes it harder for proper digestion,” says Gee.
Taking time to chew not only slows your eating speed, but can also help you feel better after a meal. “Many of my patients tell me how surprised they are that they have less heartburn as a result of chewing more and slowing down. They do not use antacids anymore.”
Also, chewing slowly allows you to better enjoy your food, a tasty benefit for people who are trying to appreciate the value of smaller portions.
Your Eating Speed: Fast, Slow, or Moderate?
Dinner isn’t a speed race, but you might wonder where your eating speed rates in comparison to friends and family. There are no standard measures of eating speed, and how fast or slow you eat depends a lot on what the food is, your utensils, and how much there is of it. But you know you are a slow eater if you are the last one still eating at the table. On the other hand, says Gee, “Fast eaters are the first ones finished, usually in five to six minutes.” You want to clock yourself somewhere in between, with the moderate eaters.
 
Your Eating Speed: Enjoying What You Eat
Another benefit to chewing slowly: Food tastes better.
"We see higher [taste] ratings at the slower rate," says dietitian Kathleen Melanson, RD, PhD, assistant professor of nutrition and food at the University of Rhode Island. Melanson and colleagues tested the relationship between the rate of eating and factors such as how many calories are consumed and participants’ reported levels of satisfaction. Volunteers ate certain types of meals, first slowly and then, later, fast. The study found that, calorie for calorie, you will experience greater palatability at the slower rate, explains Melanson.
She has also demonstrated that people who slowly eat low-calorie foods eat nearly half as many calories as those who quickly eat high-calorie foods. "Conventionally, slow eating has been presented as just taking more time to eat,” Melanson says, but her research shows that what really matters is how many calories you eat per minute.
 
Your Eating Speed: Tips for Slowing Down
Melanson's method combines slow eating with being aware of the taste of food and when you feel full. She recommends:

• Take small bites.
• Chew each bite 15 to 20 times.
• Savor the food as you chew.
• Swallow before taking the next bite.
• Pause between bites and take a sip of a no-calorie beverage, if you like.
• Between bites, be aware of how your hunger is being sated.

For people who have limited time to eat lunch at school or work, Melanson suggests you eat the main part of your meal slowly and keep additional food items, such as an apple, to be eaten later when you have time.
Gee recommends setting your fork or spoon down between bites. “I assign chopsticks to really difficult cases,” she adds.
By trying these methods, you may steal a little time from other activities, but you’ll also lose more weight — and that’s a good trade-off.

What the Heck are You Eating? Sugar Substitutes

Acorn squash with cranberry apple stuffing

The fall season is upon us and with the colder weather I bring out my arsenal of recipes for soups, crockpot meals and lots of squash.  Here is one of my favorites from Elanas' Pantry.  Pair this with a chicken breast and big green salad for a fulfilling dinner. 

1 acorn squash
boiling water
1 apple, peeled, cored and chopped into ¼ inch pieces
2 tablespoons dried cranberries (use low or no sugar ones)
1 teaspoon cinnamon
1 tablespoons oil of your choice

1. Cut squash in half and with a spoon, remove pulp and seeds
2. In a 9x13 baking dish place squash cut-side down
3. Pour ¼-inch boiling water into baking dish (or use ¼ inch room temperature apple juice for extra sweetness)
4. Place dish in oven and bake squash for 30 minutes at 350°
5. In a large bowl, combine apples, cranberries, cinnamon and oil to make stuffing
6. Remove squash from the oven after 30 minutes
7. Turn halves over and stuff center of each squash half with apple mixture
8. Return to oven and bake for 30-35 minutes (or longer) until squash and apples are tender

Serves 4

Calories Per Serving: 171

Protein Per Serving: 2g

Carbohydrates Per Serving: 34g

Fat Per Serving: 3g

Sugar Per Serving: 9g

Sodium Per Serving: 6mg

Fiber Per Serving: 7g

Shoppers with a list lose more weight.

A study recently published in Nutrition and Diabetes found people who prepare shopping lists before hitting the supermarket lost additional weight.   

The studies lead researcher, 

Dr. Nicole Au found that a predetermined grocery list committed shoppers to buy only the foods that were on that list thereby helping them avoid the temptations of unhealthy food purchases.  “We found because the planning of meals and writing of the shopping list could be carried out relatively cheaply, it was a cost-effective weightloss tool when compared to the alternative of doing nothing.  Shopping with a list means that you have engaged in some level of planning about your food choices for the time period before you next go grocery shopping – so that can be helpful in ensuring you will have available the foods that will enable you to prepare the meals you have planned, which are hopefully healthy choices.”

Todays Words of Wisdom....

Spicy Sweet Potato Chips

Ingredients:

2 tablespoons olive oil 2 tablespoons maple syrup 1/4 teaspoon cayenne pepper

3 large sweet potato, peeled and cut into 1/4-inch slices salt and pepper to taste

Directions:

1.	Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil or lightly grease a cookie sheet.
2.	Stir together olive oil, maple syrup, and cayenne pepper in a small bowl. Brush the sweet potato slices with the maple mixture and place onto the prepared baking sheet. Sprinkle with salt and pepper to taste.
3.	Bake in preheated oven for 8 minutes, then turn the potato slices over, brush with any remaining maple mixture, and continue baking until tender in the middle, and crispy on the edges, about 7 minutes more.

ALL RIGHTS RESERVED © 2013 Allrecipes.com

Printed from Allrecipes.com 9/16/2013

How to Make Stress Your Friend - A TED Talk

Watch this intriguing video of Kelly McGonigal, a health psychologist, discussing the latest research on our thought processes and stress. 

Stress may only be detrimental if you think it is.

 

 

 

 

Know Your Beef and Choose Wisely

This article, from Spark People, really spells out the different cuts of meat and helps you make informed decisions to support yourself in reaching your goals.  For those who eat it, meat provides protein and other nutrients, too, including iron, thiamine, and zinc. But many sources of meat can also be high in fat, especially saturated fat, which has been linked to high cholesterol and heart disease. And any food that is high in fat is also higher in calories, which can make it tough to reach your weight management goals. To assist consumers in meat selection, the government developed the following definitions, based on a cooked, 3-ounce portion of meat.

• Extra lean meat contains less than 5 grams of total fat and less than 2 grams of saturated fat.
• Lean meat contains less than 10 grams of total fat and less than 4.5 grams of saturated fat.

This guide will help you to navigate the meat department and make the best choices for health, calories, and flavor. <pagebreak>

Beef

Once considered a health no-no, red meat is making its way back to the plates of dieters and health-conscious eaters alike. But not every cut of red meat is a winner. Here are some considerations to make when selecting beef.

Grade: Grade refers to the amount of marbling, or fat, found in the cut of meat. It has nothing to do with the safety of the meat or how it was raised—it's all about the fat content. Meat that has a higher grade has more fat, and therefore greater tenderness. The three most common grades are:

1. Prime (the fattiest cut, most often found in restaurants)
2. Choice (moderate in fat)
3. Select (the leanest grade).

Cut: Cut refers to the part of the animal the meat has been taken from. Most of the leaner cuts come from the animal’s hip or hindquarter region. "Round" or "loin" are keywords to look for when you want the leanest cut of meat (think top round, sirloin, top loin, tenderloin, eye round, etc.). When selecting ground beef, look at the percentages: 80/20% lean means the meat is 80% lean and 20% fat. Look for ground beef labeled 90/10% (or leaner). To assist with the nutritional analysis of your ground beef selection, check out this calculator developed by the USDA. See the chart below for a nutritional comparison of various cuts of beef.

Color: Color is another way to tell how much fat red meat contains. Visible marbling (fat streaks) indicates higher fat meats; less marbling means it's lower in fat. For ground meat, the darker the meat, the lower its fat content and vice versa.

A Note on Grass-Fed Beef

Most cattle in the U.S. are fed a grain-based diet comprised of corn, soy and other byproducts despite the fact that cattle are natural grazers of grass and other greens. Some research indicates that grass-fed beef may be lower in overall fat and higher in heart-healthy omega-3 fatty acids than its conventional counterparts. Grass-fed beef should be labeled as such, and if it doesn't have that label, you can assume it was grain-fed. Many traditional supermarkets now offer some grass-fed beef, but the best place to purchase is at your local farmers market or health food store. If your local grocer does not carry grass-fed beef, ask the butcher if they would be able to get it in for you. If they know there is a demand for a product, then they will try harder to supply the product to meet consumer demands.

See the chart below for a nutritional comparison of various types of beef. These values are for a single cooked, 3-ounce serving (85 grams) of meat with fat trimmed, unless otherwise specified.

Beef Cut	Calories	Total Fat (g)	Sat Fat (g)	Cholesterol (mg)
Eye round roast	138	3.5	1.2	63
Ground beef (95/5%)	145	5.6	2.5	65
Top sirloin steak	156	4.9	1.9	70
Bottom round roast	157	6.5	2.7	66
Flank steak	158	6.3	2.6	66
T-Bone steak	161	7.4	2.6	47
Tenderloin steak	164	6.7	2.5	69
Chuck shoulder pot roast	167	6.6	2.4	83
Round steak, top	169	4.3	1.5	76
Top round roast	169	4.3	1.4	76
Brisket flat half	174	5.9	2.3	85
Round steak, bottom	182	6.5	2.3	79
Porterhouse steak	184	9.5	3.3	53
Ground beef (90/10%)	184	10	3.9	72
Beef brisket	185	8.6	3.1	79
Beef ribs	202	11	4.5	69
Ground beef (80/20%)	230	15	5.7	77

Beef vs. Bison

Bison (or the American Buffalo) has a similar taste and texture as beef, but is leaner in fat and lower in calories. For example, a cooked serving of ground bison contains 152 calories, 7 grams of fat and 3 grams of saturated fat, compared to ground beef, which provides 210 calories, 13 grams of fat, 5 grams of saturated fat on average. While there is a lot of variety in the diets of most American cattle, bison are generally grass-fed and are not given antibiotics or hormones. However, inspection is mandatory for beef, but not for bison. Bison is also not graded by the USDA, which is voluntary for beef.

More Motivation - Exercise lowers cancer risk

If all you had to do to lower your cancer risk was a brisk walk, would you take 30 minutes out of your day?

According to one cancer researcher, physical activity can curb your obesity risk, which in turn can reduce your odds of a life-threatening cancer.

About 35.7 percent of U.S. adults are obese, according to the Centers for Disease Control and Prevention. Obesity has been linked to increased risk of chronic diseases including heart disease, stroke and Type 2 diabetes.

In addition, the National Cancer Institute reports that obesity raises risk for cancers of the esophagus, pancreas, colon, breast (after menopause), endometrium (lining of the uterus), kidney, thyroid and gallbladder, with recent studies reporting increased rates of obesity-related cancers among Americans.

There are several reasons why obesity is such a major risk factor for cancer. Dr. Karen Basen-Engquist, director of MD Anderson's Center for Energy Balance in Cancer Prevention and Survivorship in Houston, Texas, told CBSNews.com that obesity can cause metabolic dysfunction, or disrupt how your body uses the energy from the foods that you eat. Obesity is also known to increase inflammation by interrupting the process of cytokines, which are small molecules that help cells send signals to each other.

In addition, obesity can affect sex hormones. In the case of estrogen-receptor-positive breast cancer, having more fat tissue may increase the amount of estrogen, which in turn can fuel the growth of these tumors, she added.

The CDC recommends that adults get a minimum of 150 minutes of moderate-intensity workouts or 75 minutes of vigorous-intensity exercise each week, in addition to strength-training exercises. Basen-Engquist said studies show that a good benchmark to aim for is 30 to 60 minutes a day -- and all you might have to do is walk.

"When we're talking about moderate-intensity exercise, we're talking about doing exercise kind of at the level of a brisk walk," Basen-Engquist explained. "So, your heart rate goes up, you're breathing a little bit faster, but you're not doing an all-out run."

One simple way to tell if you're exercising hard enough is that you should be able to talk to the person next to you during moderate-intensity exercise, but you won't be able to sing, Basen-Engquist said. If you are exercising vigorously, you'll be able to chat, but it will probably be two or three words at a time.

Also, you don't have to work out all at once. Studies show breaking up your workouts into manageable time chunks still may provide health benefits.

"It's important to know even if you do (exercise) in 10 minute bouts throughout the day you can still benefit from that," she said.

Studies show that time may pay off: Women who worked out 10 hours or more a week reduced their breast cancer risk by 30 percent according to a 2012 study in Cancer.

What may be most important is you don't stay sedentary all day. A July 2012 study showed that sitting less than three hours a day may add up to two years to your life. Long periods of sitting has been tied to increased risk of weight gain, diabetes, heart disease and certain forms of cancer including colorectal, ovarian and endometrial, Basen-Engquist said.

"We've been finding out that independent of that time you spend exercising, there's also are negative effects of the time we spent sitting," she said.
© 2013 CBS Interactive Inc. All Rights Reserved.

Workout at Home

Exercise 1: Bodyweight Squat

Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor [A]. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees [B]. Pause, then push yourself back to the starting position. That's one repetition. Do 15 to 20 repetitions.

Exercise 2: Incline Push-up

Assume a push-up position, but place your hands placed on a raised surface—such as a box, bench, ottoman or one of the steps of your stairs—instead of the floor. Your body should form a straight line from your ankles to your head [A]. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible [B]. (The higher the surface on which you place your hands, the easier the exercise becomes—you can even lean against a wall if you need to.) If the incline push-up is too easy, do it the old-fashioned way, with your hands on the floor. Do 12 to 15 repetitions.

Exercise 3: Hip Raise

 

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. That's the starting position [A]. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position [B]. Do 10 repetitions.

Exercise 4: Side Plank 

Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
If the side plank is too difficult, hold for five seconds, rest for five seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.

If that's still too hard, bend your knees 90 degrees and allow your lower legs to rest on the floor as you do the exercise. (Your body will now form a straight line from your knees to your shoulders.)

Last week in my Farm share from ten lakes farm in eureka I had zucchini, eggplant and tomatoes.  This was the perfect recipe to use them up in one dish and it was yummy.  Enjoy!!     Ingredients: 2 tablespoons olive oil 3 cloves garlic, minced 2 teaspoons dried parsley 1 eggplant, cut into 1/2 inch cubes 1 cup grated Parmesan cheese (optional) 2 zucchini, sliced 1 large onion, sliced into rings 2 cups sliced fresh mushrooms 1 green bell pepper, sliced 2 large tomatoes, chopped

Directions:

1.	Preheat oven to 350 degrees F (175 degrees C). Coat bottom and sides of a 1 1/2 quart casserole dish with 1 tablespoon olive oil.
2.	Heat remaining 1 tablespoon olive oil in a medium skillet over medium heat. Cook and stir garlic until lightly browned. Mix in parsley and eggplant. Cook and stir until eggplant is soft, about 10 minutes.
3.	Spread eggplant mixture evenly across bottom of prepared casserole dish. Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of cheese.
4.	Bake in preheated oven for 45 minutes.

Cabbage Fruit Salad

This is one of my favorite, light summer recipes.  Enjoy!!

2 each – Medium Apples 4 cup – Green and/or Red cabbage, raw 0.25 cup – Currants or raisins 1 cup – Red or Green Grapes 1 tbsp  - Honey 1 tbsp – Lemon Juice 2 each - Oranges 1/4 cup almond milk, or milk of your choice 1/2 cup – Grapeseed Veganaise, light mayo or plain yogurt 1/4 cup Walnuts, chopped

Chop oranges and apples. Cut grapes in half. In a large bowl, toss cabbage, oranges, apples, grapes and currants. Cover and refrigerate.  In a small bowl, combine the veganaise or yogurt, almond milk, lemon juice and honey; cover and refrigerate.  Just before serving, stir dressing and walnuts into salad.

4 Easy Tips to Burn More Fat Today

While the concept of burning fat might feel elusive, reaching your goals could be easier than you think. Boosting your metabolism plays an essential role in the process, and these techniques are all specifically linked to burning fat. Take these four tips to heart to see big results.

Go for the big burn: When it comes to the workout that truly blasts the most fat, Len Kravitz, Ph.D., puts it simply: "To burn more fat, burn more calories." Your lengthy leisurely walk or restorative yoga class is a great start, but they're not necessarily going to help you take off weight. If you're not sure where to start, then check out the exercises below that burn the most calories in 15 minutes to have an idea of what you should be looking for when choosing a new workout.
Drink green tea: Green tea does more than calm you down and prevent sickness. According to a study from American Journal of Clinical Nutrition, drinking tea may have fat-fighting effects. The combination of green tea's high content of caffeine and catechins stops the body from absorbing carbohydrates and helps burn more fat. The warm weather doesn't suit a hot cup of tea, so enjoy green tea's benefits in this refreshing iced green tea cooler. The addition of citrus ups the antioxidants in your cup and gives the drink a pleasant flavor.
Keep reading for two more ways you can burn more fat.
Stand up: We've heard the claims that sitting is just as bad as smoking, and your 9-to-5 gig might also be hindering your body's ability to burn fat. Scientists have determined that after an hour or more of sitting, the production of enzymes that burn fat in the body declines by as much as 90 percent. Stand up for a stretch break, or take a brisk walk outside — do whatever you can to get up and help your body out of your chair.
Work out with intervals: Not only are intervals awesome for breaking up the monotony of a long workout, but also, a study in the International Journal of Obesity revealed that women who for 20 minutes alternated cycling as fast as possible for eight seconds with 12-second rest periods dropped 9.5 percent of their belly fat, while those who cycled steadily for 40 minutes gained. But alternating between periods of pushing your body to the max with rest periods does more than burn belly fat. In another study from the journal Cell Metabolism, researchers found that periods of intense cardio can fire up certain genes that initiate the fat-burning process. Try this one-hour walk-run interval playlist for the treadmill or an outdoor run. Or if the elliptical is more your speed, then get moving with this 35-minute plan.

Calories burned in 15 minutes:
Biking at a pace of 14 to 16 mph: 135Elliptical: 122
High-impact aerobics: 95
Indoor cycling class: 103
Jumping rope: 165
Swimming (crawl): 148
Running at a pace of 10 minutes per mile: 135
Rock climbing: 164
Rowing machine, vigorous: 115
Vinyasa yoga: 67

*All calculations are based on a 130-pound woman.
*Article written by Lizzie Fuhr at Popsugar Fitness

Roasted Spiced Salmon Fillets with Tomato Mint Salsa

Spiced Salmon Ingredients:

§ 4 thick fillets of wild, organic salmon
§ 1 clove of garlic, crushed
§ 3 tablespoons olive oil
§ Juice of 1 lemon
§ 1 teaspoon cumin
§ ½ teaspoon cinnamon
§ A pinch of nutmeg

For the salsa:
§ 6 cherry tomatoes
§ 1 tbsp fresh mint, finely chopped
§ 1 tbsp fresh parsley, finely chopped
§ 1 tsp honey
§ 2 tsp balsamic vinegar
§ 1 tbsp olive oil

Spiced Salmon How To:

1)     Chop the tomatoes in half and scoop out the seeds. Roughly chop, then combine with the mint and parsley. Drizzle over the honey, balsamic and olive oil, and whizz together. Set in the fridge to chill.

2)     Preheat the oven to 200C / 400F / gas mark 6. Add the oil and lemon juice to a roasting dish, stir, and allow to heat up with the oven.

3)     When the oven reaches the desired temperature, remove the roasting dish from the pan. Add the crushed garlic and spices, and whizz together to create a fragrant oil. Whilst the oil is still hot, throw in the salmon, tossing it in the oil to evenly coat. Return to the oven skin side down, and roast for 10 minutes.

4)     Remove the salmon from the oven – the outside should be nice and crisp, but the inside still moist. Serve with the salsa.

Recipe adapted from The Paleo Network

Maximize Your Treadmill Workout

Have You Planked Today?

 

Enjoy this great video detailing a proper plank progression

from Jonathan Ross and ACE Fitness

 

 

Are You Addicted to Sugar and Refined Carbohydrates with Dr. Mark Hyman

This is a great video of Dr. Mark Hyman discussing the latest research on blood sugar and addiciton centers of the brain. Worthwhile to watch!

 

 

Top 10 Summer Eating Pitfalls

Written by Paul Kriegler - Corporate Registered Dietitian with Lifetime Fitness

Saturday, June 29, 2013
   

For the unmatched supply of fresh produce and good meat sales, summer also offers plenty of dietary pitfalls to avoid. With 4th of July celebrations just around the corner, we figured it was a timely conversation. Some of the top 10 food traps are unfortunately typical go-to summer fare: the barbecue basics, the buffet staples, the traditional standbys. The idea here isn’t to rain on anyone’s 4th of July parade. Trust me--the best of summer is still there to be enjoyed! A few adjustments here, some savvy substitutions there can go a long way in making a great summer meal a healthy one, too. How many of these top 10 do you recognize in your summer diet?

Any food you didn’t put effort into

“I’m just going to stop at the store on the way to the party to pick something up.” How often do we find ourselves saying that? What could be wrong with that? A lot, potentially. Many of the picnic or BBQ-friendly convenience foods we pick up on short notice will be highly processed, preserved, nutrient-poor, and/or designed for mindless, easy overconsumption. That said, we can come away with the real goods on one of those quick trips. How many of us, having taken on the Healthy Way of Eating, have chosen instead a pre-cut veggie tray, fruit tray, or even roasted or grilled veggies from the grocery store deli counter? Hands? Other creative solutions to the necessity for quick and convenient?

Chips, Pretzels, & Snack Mixes

Here’s where convenience can get us in trouble.... These salty, crispy, grab-able snacks are everywhere at summer social gatherings. Besides offering tantalizing tastes and endless varieties, snack chips and mixes are literally designed to be eaten by the handful or to scoop more food into our mouths--quickly. So how do you stop, once you’ve popped? It’s nearly impossible. To counter the temptations, I’d suggest subversively filling up the buffet tables with healthier “snacky” foods with a crunch. Some suggestions could be salty kale chips or strips of bell peppers to dip in spicy hummus, guacamole, or sour cream. Other simple ideas would be pre-cut broccoli florets, carrots, jicama, cherry tomatoes, baby cucumbers, or any other prep-free produce. Although these too qualify as ‘zero effort’ foods, they certainly offer more nourishment to share with your loved ones.

Sodas or other Sugared beverages

How many of us stock the cooler for a party or the refrigerator for just a hot day with these guys? I remember the days of youth sports and family picnics when it was a special occasion to get a 6 or 8 ounce juice box or root beer in a glass bottle. (It was a real treat and it certainly didn’t happen daily.) Now it seems like most drink coolers are filled with a variety of sugared beverages whether it be juice, soda, sweetened teas, or some franken-food masquerading as a “sports beverage” that’s supposed to hydrate you better than water while you’re expending all that energy--barbecuing? Many of these are now made with high fructose corn syrup and may contain brominated vegetable oil, which can wreak havoc on our bodies. These liquid calories simply do not satisfy our appetite or provide any essential nutrients that can’t be easily found in other foods. Instead, pack your coolers with sparkling mineral water, unsweetened tea, or offer a water cooler filled with chilled cucumber – mint or berry/citrus-infused water. You can offer tons of flavor options without the added sugars!

White (refined) hot dog or hamburger buns

We’ve warned about processed and refined carbohydrate foods plenty of times in the past. At this point, it’s probably common knowledge that we should minimize our intakes of white hotdog and hamburger buns if we want to stay lean. Despite the fact that bread products raise our blood sugar as quickly and as high as eating two tablespoons of pure sugar, we still seem to fill these picnic staples with anything we can throw on the grill. The blood sugar roller coaster these fluffy white buns conjure make for a fun few hours of energy usually followed by crave-inducing crashes just in time for a last dash through the buffet for cookies, chips, or other sugar hits to keep the party going. Try going bun-less by eating with a fork and knife to slow down your eating. Use a lettuce-wrap approach to put some color into your meal. Or just toss your grilled goods on top of a plate of hearty salad greens. Fair warning: you may be singled out as the “healthy” one of the bunch. You can handle that label, can’t you? You just might gain some followers.

Whole wheat hot dog or hamburger buns

Hey, wait! You’re taking away the whole wheat buns, too! They’re “made with” whole grains! That’s good, isn’t it? Well, it’s more like this: think of them as just the same product as the white breads from above – only with a tan. If you have a sensitive stomach or IBS, you should try avoiding just about anything grain-based to see if you feel better. With the bun alternatives listed above, what do you really have to lose (except more weight and unwanted symptoms)?

Processed or preserved meats

It’s tough to go to a picnic or barbecue without seeing copious amounts of meat sizzling away on the grill. The smell alone wafting through the neighborhood conjures memories of summer. Many of our nostalgic char-grilled favorites, however, are heavily processed or preserved with nitrates, nitrites, BHT (butylated hydroxytoluene), BHA (butylated hydroxyanisole), or the notorious pink slime that hit the news waves last year. Now, whether or not these ingredients directly cause immediate or lasting disease is beside the point. There are better options to grill for your family and friends. Whenever you can, opt for 100% grass-fed beef, pasture-raised chickens, wild-caught fish. Explore options in your neighborhood for cheaper direct-from-the-farmer meat (and produce) through EatWild.com.   You (and your guests) won’t believe how amazing fresh, unprocessed meat and seafood tastes!

Condiments & dips made with sugars, industrial vegetable oils, and/or artificial colorings

Quality meat that’s cooked well doesn’t need much for optimum flavor. Depending on who does the grilling, however, you may need a significant dose of your favorite sauce to help out the end result. Beware that most condiments are packed with rather unsavory additives to enhance flavor, shelf life, texture, or appearance. It’s shocking to see how many non-health-promoting ingredients are used in popular sauces and condiments like high fructose corn syrup, soybean oil, hydrolyzed soy protein, artificial flavors, sodium benzoate, caramel color. Yum--no?

Many people don’t realize these inflammatory ingredients make it into their picnic additions! Often, proper seasoning with fresh or dried herbs & seasonings (as well as gentler cooking) will allow food to come off the grill absolutely loaded with fresh flavor and moisture. Rather than slathering on store-bought sauces, try dry rubs for chicken & ribs, pack some fresh herbs and spices into your grass-fed burger patties, or marinate your poultry or seafood in some good olive oil, citrus, and herbs before searing them on the grill. Fresh salsa, guacamole, sour cream, or hearty mustard are great toppings for your bun-less burger, chicken, or brats! Your taste buds and blood sugars will thank you.

Potato “Salad”, Macaroni “Salad”, & Pasta “Salad”

I’ll admit I’ve never been drawn to these, given I dislike mayonnaise. But there are plenty of other reasons to steer clear of the faux “salads.” It seems when we combine starchy food with loads of fat, we become fat-storing machines! These deli standards may fill up space on paper plates and in stomachs, but what nourishment do these truly offer? What about replacing these sides with some roasted vegetable salads or crisp, lightly-dressed coleslaw?

Chemically colored treats

Sure, the backyard barbecue is generally overrun with desserts as a whole, but I'd call chemically colored treats "double winners" in this top 10. Have you ever seen a bowl full of neon-colored gelatin labeled “salad”? How about a brood of kids sticking out blue, red, purple, or green tongues after their frozen summertime treats? It’s amazing we voluntarily eat these artificial coloring agents that could just as easily dye our hair, clothing, or crafts! This summer, choose to naturally sweeten up your party with fruit kabobs, frozen berries with heavy cream, or homemade real-fruit popsicles. You’ll be fine without chasing down the ice cream man for the latest version of tri-colored bomb-pops.

Alcohol

“Drinking beer doesn’t make you fat; it makes you lean… against bars, tables, chairs, and poles.” – Anonymous. All kidding aside, if you choose to drink at parties or barbecues this summer, there are a few ways you can minimize the potential negatives of the social drinking environment. Many people like to enjoy a drink or two, but it doesn’t always jive with fat-loss goals. Is it a good idea to include alcohol in your healthy way of life? If you imbibe, you’ll limit calories and carbs by sticking to clear, distilled liquors like vodka, gin, or tequila combined with club soda and some citrus fruit or mint leaves. Dry wine can also be a healthier option for those who don’t like hard liquor. Of course, we encourage everyone to drink responsibly as well as healthily.