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Tips for a Safe and Healthy Barbecue

6/29/2017

Summer is the perfect time to fire up your grill! Whether you are grilling meat, vegetables, pizza, or fruit, the smoky flavor you get by grilling is like nothing else. Here are tips for a safe, healthy and tasty barbeque.
Food Safety Tips:
Follow these simple tips to significantly decrease your risk of food poisoning.

Heat up your grill: Allow your grill to heat up sufficiently to kill harmful bacteria.
Use a thermometer: Relying on color of meat alone DOES NOT ensure that the meat is fully cooked. Using a thermometer is the only way to ensure that food is cooked to a safe temperature. Don’t know what temperature your meat should reach? Here is a simple guide:
1. Poultry, ground meats, and pre-cooked food products: 165 degrees Fahrenheit
2. Beef: 155 degrees Fahrenheit
3. Fish: 145 degrees Fahrenheit
4. Pork: 145 degrees Fahrenheit.
Avoid cross-contamination: It is important to use separate plates and utensils: one set for raw meat, poultry and seafood and the other set for cooked and ready-to-eat foods. The same rule of separation applies when marinating foods. Do not use the same brush to baste raw meat as you do for cooked foods, as doing so can contaminate the cooked foods and result in food poisoning.

The Menu
Start building your healthy barbecue around fruits and vegetables, which are low in calories, high in fiber and packed with nutrients. Look no further than your local grocery store or farmer's' market for fresh, seasonal fruits and vegetables. Here are a few ideas for a creating a healthy barbecue without sacrificing flavor.

Go lean: Eating lean meats can decrease your risk for heart disease. Lean meats include turkey, chicken, fish, Try making turkey burgers on whole grain buns with avocado yogurt spread, serving grilled chicken fajitas with grilled bell peppers, low fat cheese and avocados, or grilling fish on a cedar plank and serving it with homemade tzatziki sauce. Be sure to cook all meat, poultry and fish to a safe temperature using a food thermometer. See the recipes tab for a salmon recipe.
Marinate: Marinating is not only great for flavor, but adds tenderness to meat as well. Marinating breaks down collagen, which is the part of the meat that contributes to its tough texture. Marinating does not need to be limited to only meat either; try marinating vegetables for added flavor.
Add color with veggies: Just about all your favorite veggies can be grilled, alone or in kebabs, giving them delicious flavor that will win just about anyone over. The trick is to cut them into pieces that will cook quickly and evenly. Toss veggies in cooking oil and season with garlic powder, salt, pepper and fresh herbs and cook directly on the grill, in foil, or in a grill basket. Some favorites include asparagus, avocado, bell peppers, corn, eggplant, mushrooms, onions, potatoes, squash and zucchini.
Grill fruits for dessert: Not many people think to grill fruits, but it adds a unique and delicious flavor. Grilling fruits such as peaches, watermelon, or pineapple is very simple. Place fruit kabobs, watermelon slices, or peach halves on the grill on low heat for about 30 seconds each side. Serve with a dollop of yogurt and a drizzle of honey.
Change up traditional spreads: Instead of traditional spreads, such as mayo and ketchup, change it up with something new. Try an avocado-yogurt spread, hummus, tzatziki sauce, or herb spread such as pesto. These spreads will give burgers and sandwiches a fresh taste packed full of flavor, and be lower in saturated fat and sodium.

Comment below with tasty items you enjoy cooking on your grill!

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6 Tips for Exercising in the Summer Heat

6/2/2017

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When the weather is hot and humid, exercising is probably the last thing that you feel like doing. Exercising in the heat can be hot, sticky, and downright uncomfortable when done during the heat of the day. What does this mean for those of us without a membership to an air conditioned gym? It is still important for all of us to find ways to exercise, even in the heat of summer. Getting our heart rate up has many benefits that you do not want to miss out on. Some benefits include: lower risk of developing diabetes and heart disease, improved digestion, improved mental health and mood, and lower risk for developing cancer. So, how can we beat the heat during the hot and humid summer months? Here are some tips:

Find coolest time of day: Check the weather to see what time of the day is the coolest. Usually this is early in the morning or after the sun goes down. Exercising during these times can be fun and will help prevent you from overheating or getting dehydrated.
Find shady areas to work out: There are many shaded trails around St. Louis you can try. Check out Castlewood State Park, Rockwoods Reservation, and even Tower Grove Park for shady trails..
Stay Hydrated: Drink plenty of fluids all day long to help prevent you from getting dehydrated. It's always a good idea to have water during your workout. This will also help you stay cool during your workout.
Embrace the rain: Don’t be afraid to exercise in the rain (unless it is lightening/thundering of course). Exercising in the rain can also help keep you cool throughout your workout.
Find cool ways to exercise: Take advantage of different forms of exercise that naturally keep you cool, such as swimming in a pool or a lake, or exercising in the rain as suggested above.
Check heat index: When the temperature is over 90 degrees and humidity is high, forget about exercising outdoors! For those who do not have a gym membership, here are some indoor exercise ideas: fitness dvd’s/videos, speed walking at a local mall (leave your credit cards at home), or strength training workouts (using your own bodyweight).

Also, for more indoor exercising ideas, check out our previous blog post on exercising at home: http://www.letsmovestl.org/blog/exercise-at-home. For indoor activity ideas for kids, check out a post on our website in the lifestyle section: http://www.letsmovestl.org/massage-options.html

Written by: Vanessa Winegar, RD, LD

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