10 Tips for a Healthy Home Cookout

Enjoy a healthy cookout in the comfort of your own home! Memorial Day is here and warm weather has arrived. Head to the backyard and whip up some nutritious and delicious food that fits into your Nutrisystem plan.

With the right recipes and meal ideas, you can stay on track with your weight loss goals this holiday. We put together these 10 tips for making your at-home cookout a healthy occasion.

Here are 10 easy tips for a healthy backyard barbecue:

1. Don’t starve yourself before the cookout.

We’ve all done it—skipping meals before a big event to “save up” calories for the party spread. But when you’re trying to lose weight, this can backfire. You can get so hungry that you wind up eating even more than your planned “splurge.”

Keep yourself from going so far overboard—and from showing up hangry—by keeping your blood sugar stable. Eat your Nutrisystem meals and snacks before the party and save any SmartCarbs or PowerFuels to go with your cookout meal. The fiber, protein and healthy fats in your normal meals will keep you from being too hungry, so you can measure portions of your cookout favorites and stay on track.

2. Start by filling half of your plate with veggies.

Less than 10 percent of Americans get their recommended daily servings of vegetables, says the Centers for Disease Control and Prevention (CDC). They explain that eating two to three cups per day can reduce your risk for heart disease, diabetes, cancer, and yes, obesity.

By eating an abundance of vegetables, you’re getting a lot of water with your food. Eating water-rich foods means that you can have more volume for less calories. This can ultimately help you lose weight. According to Science Daily, Penn State research discovered that “women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets.”

So, start with the veggies and use the grill to make them even more delicious! Get some Leaf-approved tips for grilling tomatoes, mushrooms and greens for even more flavor by clicking here! >

3. Find tasty, low-calorie side dish recipes on the Leaf.

A “healthy” cookout doesn’t mean the food is boring—it should be just the opposite! The Leaf Weight Loss Blog is your source for keeping things deliciously diet-friendly. Spice up your coleslaw game with sweet options like this Broccoli Slaw with Cranberries and Lime or a fiery, crunchy bowl of this Spicy Peanut Slaw. Or go cucumber crazy: Whip up some of this five-star rated Cucumber Dill Dip or a bowl of this Zesty Cucumber and Dill Salad.

Find more recipes like these healthy cookout sides right here! >

4. Tackle your cravings head-on.

Now that your plate features some veggies, get down to business. Identify the cookout food you’re craving most and dish out a healthy, measured portion. That’s advice straight from our Nutrisystem registered dietitians: If you’re really craving a food, you should eat it. Denying yourself a small piece of a favorite pie or a slice of cheese on your burger won’t make the craving go away—it will more than likely lead you to graze on other fare, unsatisfied. It’s better to have a portion you can measure and enjoy, so you can calm your cravings and stay on track.

Click here for more surprising weight loss tips from our health experts! >

5. Keep the calories on your plate, not in your glass.

Sugary beverages are thought to be a big part of the obesity epidemic in America: From 1977 to the year 2001, Americans increased their daily consumption of sweetened beverages from 50 to 144 calories per day, says The American Journal of Clinical Nutrition. Over the course of a year, that could add up to over 50,000 extra calories!

Keep your calories down and the flavor up with something summery and fun that features fruit: Try one of these refreshing summer mocktails! > If you’re a beer drinker, choose one that satisfies for fewer calories—like one of these 10 low-calorie beers that actually taste good. >

6. No grill? No problem! Pan sear your meat for a crisp crust worthy of the grill.

If your go-to grill move typically involves heading to a local park, you may not have a grill in your backyard. However, you can get the same flavors you love inside by pan searing your meat to perfection.

Brush a cast iron skillet with oil and turn the burner on high. Make sure to turn on the exhaust fan so your smoke alarm doesn’t go off! Brush a small amount of olive oil on each side of the steak and season liberally with salt and pepper. Once the pan is hot, cook the steak for 90 seconds to two minutes on each side. Then transfer the steak—in the pan—to the oven to bake at 325 degrees for five to seven minutes until medium-rare.

7. Marinate meat to fight cancer.

When you grill meat, compounds called heterocyclic amines (HCAs) are created, according to Natural Medicine Journal. HCAs are considered carcinogens and are said to increase the risk of cancer. However, marinating your meat in herb-infused mixtures, especially ones including rosemary, can decrease the formation of HCAs on your grill by up to 70 percent.

Try this simple, rosemary marinade for beef: Mix a half-cup of red wine vinegar, two tablespoons olive oil, a quarter-cup of chopped rosemary, two crushed garlic cloves and salt and pepper to taste. Marinate the meat for at least an hour, then drain and cook.

8. Grill some fruit for a sweet, surprising dessert.

Grilled watermelon, pineapple, peaches and plums are bursting with flavor: The grilling caramelizes their natural sugar, so the foods taste even sweeter. These delicious and refreshing fruits are packed with fiber and immunity-boosting vitamins. Plus, they are much lower in calories than the sad, melting fare you’ll usually find at a cookout’s dessert table.

Get grilling tips for a variety of different fruits right here on The Leaf! Check out this guide for 10 fruits that taste even better grilled. >

9. Don’t focus just on the food!

Sure, it’s a “cookout” and burgers and dogs are delicious. However, it’s not the reason everyone’s together. We’re finally able to get together. So, have a plate and make sure it satisfies. Sit down, take your time and concentrate on the flavors and textures of these delicious cookout foods. In a recent study, published in the International Journal of Obesity, researchers looked at the eating habits of 60,000 people. They found that eating slowly can decrease the risk of obesity.

When you’re finished eating your healthy barbecue meal, put your focus on those around you. We’ve all been apart so long that this could be easier than ever. But make a point of remembering: This event is about food, yes, but it’s really about being together. So be present and be together!

10. Have a plan for the food and the leftovers.

If you cook up a smorgasbord, have a plan in place for the aftermath. Before guests arrive, figure out how many portions of each type of dish you can plan to add to your eating schedule in the following days. If there’s a favorite dessert, salad or entrée you’re making, think about when it can fit into your plan. Keep the correct number of pre-measured portions for yourself and your family when guests leave. Then have containers ready for others to take the rest of the leftovers home with them. You’ll have pre-measured treats that fit your lifestyle, and less temptation to pull you off your plan in the days following the cookout.

The post 10 Tips for a Healthy Home Cookout appeared first on The Leaf.

Frequently Asked Questions

Are there natural alternatives for prescription drugs like Phentermine to suppress your appetite?

Green tea extract is the most popular option for those who want to lose weight and avoid side effects from prescription diet pills. Green tea extract is rich in caffeine, which stimulates metabolism and epigallocatechin Gallate (EGCG), that helps to burn fat through thermogenesis.

Green tea contains antioxidants, which fight free radicals and protect against damage due to stress and oxidation.

But, green tea does NOT cause weight loss. Green tea simply improves your body’s ability to burn calories.

So yes, green tea does help with weight loss, but it won’t make you lose weight unless you follow a calorie-controlled diet.

L-Carnitine is another option. L-Carnitine is an amino acid that increases energy and promotes muscle growth. It doesn’t suppress your appetite so you need to continue eating regular meals.

What is African Mango Extract?

Vitamin C in this product is high, which boosts immunity. It is great for people who have the flu or are at risk of getting sick.

African mango extract is also rich in antioxidants, which help to lower the risk of developing cancer. This reduces the risk of heart disease and cancer.

African mango also contains vitamins A and B6, which support healthy skin and hair growth.

African Mango active ingredients provide an effective supplement that will keep you looking young and feeling great!

How do I slim down naturally

You should try to eat healthy foods as often as possible. When you do have unhealthy snacks, make sure they are low-calorie. Avoid eating too many processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Sugary drinks can be dangerous because they can contain high amounts of calories and sugar. You can lose weight by limiting the amount of soda pop and juice you drink. At least eight glasses of fluids a day is a good goal.

Another tip is to rise early. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. To help with this, set an alarm clock so that you don’t end up snoozing through the morning hours.

Exercise is important, too. Aerobic activities such as running, walking, biking and swimming are all good options. Aerobic exercise burns fat more quickly than strength training. Try to include aerobic activity in your life.

Do smoothies help you lose weight?

Smoothies are high in vitamins, fiber, antioxidants, and nutrients that will help you stay healthy.

They’re also low calorie and contain very little fat. They are perfect for breakfast, lunch, and even as an after-dinner snack. These can be eaten anytime, but they are best when they are fresh out the blender.

Smoothies are fast and simple to make. You just need to add fruit, milk, ice, and water. Add nuts, seeds, flaxseed or any other flavor you desire. Your choice! This diet can be tried by anyone who has a smoothiemaker.

You may be surprised how quickly your body will begin to burn more calories than usual. And with the right combination of ingredients, you could even start to see results in as little as 4 weeks.

This is the place to go if you want the best natural weight loss products. We review the best natural weight loss products on Amazon.

Are green leafy vegetable daily worth the effort?

The answer will vary depending on what you mean with “worth.” However, if you’re talking about cost-effectiveness, then probably not.

It is not clear that they are beneficial for you if you take into account the long-term costs (e.g. can I save money over 10 years).

You can also look at short-term expenses (e.g. Does it make me feel better? I think it is.

I find this question interesting as it focuses on two key aspects of nutrition – cost-effectiveness, and health benefits. We have strong evidence that regular fruit and vegetable consumption can reduce the risk of certain cancers. However, there is less evidence that cost-effectiveness can be proven.

Consider both of these factors together to decide if eating healthy food is worth it. This is known as the Health Economic Assessment (HEA). It is the process of assessing the expected health outcomes for different food types, and the associated costs to purchase these foods.

How can I lose weight in 7 Days at Home?

Eat less, drink lots of water, and get active regularly. It’s so simple! It is tempting to skip meals. This is not a good idea. Skipping meals will make you hungry later.

Do not starve yourself. Do not forget to track how many calories your body is consuming. Slowly increase your intake. For example, if your average daily intake is 2,000 calories, you can increase this number by 500 calories per days. This means that you will be adding 1,500 calories per day to your daily diet.

Many online resources are available to provide more details and advice on how to lose weight. Google is a good place to start. Just type in “how to lose weight quickly” and you’ll see hundreds of results.

You might consider visiting your local library to learn more about the topic. You can often find free weekly seminars that feature diet experts discussing various topics related to weight reduction.

Statistics

• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)

External Links

healthline.com

• Glucomannan – Is it an effective weight loss supplement?
  

webmd.com

• African Mango: What is Irvingia Gabonesis?
  
• Goji Berries: Side Effects and Health Benefits
  

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131). A proprietary extract of Irvingia Gabonensis seeds is shown to be effective in reducing body fat and improving metabolic conditions in overweight individuals – PubMed
  

ods.od.nih.gov

• Ephedra Office of Dietary Supplments – Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements to Weight Loss
  

How To

Review of 3 Top Weight Loss Supplements and Pills

Many people are turning to weight loss pills and other supplements for their weight loss goals. However, many different types of products are available, making choosing one difficult. This article reviews the most effective weight loss products and supplements available.

Healthful eating and exercise are the best ways of losing weight. These aren’t always sufficient. There will be times when you feel like not exercising, or healthy food isn’t always readily available. Supplements and weight loss pills are becoming increasingly popular. They help get rid of extra pounds quickly and easily.

There are many different weight loss pills and supplements, so here are our top picks. We have reviewed them, collected customer reviews and compared their effectiveness to others. The top three items were chosen by consumers as the most effective and best-recommended. Check out our detailed review of these three products for more information.

1. PhenQ – PhenQ is a great choice for improving energy levels and boosting metabolism. This product contains L-Carnitine Fumarate and Green Coffee Extract. It also includes Chromium Picolinate. Mucuna Pruriens seed Powder, Nettle Root Extract, and Chromium Picolinate. This product helps to burn fat quicker than traditional diets, and is great for anyone trying to slim down fast.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus Hoodia Gordonii Plus are great weight loss supplements. It is rich in powerful nutrients such as Garcinia Cambogia Fruit extract, Gymnema Sylvestre leaf Extract, Bitter Melon Extract and Chromium Picolinates. This supplement will increase your metabolism, decrease hunger pangs and boost energy levels. It also improves your mood.
3. Hydroxycut – Hydroxycut helps people lose weight. It is an all natural weight loss pill. It is made up of 100% natural ingredients including green tea extract and chromium picolinate as well as caffeine and yohimbineHCL. Although it may not be as efficient as other products on the list, it has a low incidence of side effects.

Other benefits include

• Energy Boosting- Many diet pills offer a temporary energy booster. This can lead to increased cravings for junk foods and sweets. Hydroxycut isn’t likely to cause any crash or jitters.
• Blood Sugar Balance – Diet pills may cause blood sugar imbalance. If you want to control your blood sugar, try using Hydroxycut.
• Increased Metabolism -It’s no secret that diet pills can increase your metabolism. Most diet pills will raise your resting metabolic rate (RMR) by about 5%-10%. Hydroxycut raises your RMR even further, boosting metabolism by 15%-25%.
• Better Sleep – You probably know how important it is to get enough sleep in order to lose weight. Sleeping easier can be made possible by diet pills that reduce stress and anxiety.

The best part? The best part is that none of these benefits have adverse side effects.