Happy summer! Here in the Hudson Valley, there’s perhaps no better time than now to enjoy get-togethers and barbeques. With those gatherings come food like burgers, chicken, potato salad, corn smothered in butter and salt, potato chips and dip, plus all those tasty desserts like cookies, cakes, ice cream—you name it!
So how do you celebrate summer and outdoor eating while staying healthy? It’s not as hard as some people think. In fact, we can enjoy our most beloved summer foods by just making some basic, small changes to the way we cook.
Hamburgers
You don’t have to give up those juicy, char-broiled fan favorites to stay healthy. Simply swap the high fat burgers for 90% lean (or an even higher percentage) meat. Chances are, nobody will even notice the difference. And limit the portion size to about 4 ounces. These little changes can support your cardiovascular system, improve blood sugar stability and even improve your digestion. You can also try turkey, salmon, or mushroom burgers for lighter options. When it comes to the bun, make it even more delicious by replacing ultra-processed white buns with tasty whole grain buns or pita. Put them on the grill to get them nice and crunchy, and your guests will love it.*
Rubs and marinades
Barbeque sauce is losing its popularity! That’s because so many people have turned to rubs and marinades, which are typically free of the sodium and high fructose corn syrup found in most sauces. Those additives that you barely realize are there can cause weight gain, type 2 diabetes, heart disease, high blood pressure, and more. Rubs and marinades not only taste great, they also help tenderize the meat, and enable spices to infuse more deeply.**
Cooking methods
Here’s something important that most people aren’t aware of: When you grill your meats and vegetables, try to avoid grilling over the open flame and at very high temperatures. Why? Because it produces chemicals on the meat that, when eaten, can lead to health problems like high blood pressure. The same holds true for overdone or burnt meat. Better to simply keep the heat moderate, and trim away excess skin that can cause the grill to produce super high flames.
Cole slaw and potato salad
You don’t have to give up these popular side dishes to stay healthy. Traditional coleslaw and potato salad often have sugar added, and are made with mayonnaise, which is high in calories and saturated fats. Try leaving out the sugar and using Greek yogurt as your base instead. Greek yogurt is creamy, high in protein, and low in fat. But for some of us, it’s just plain delicious. Some people choose to use sweet potatoes instead of russets as the base, which is even healthier. If you want to serve something a little different and tasty, think about adding broccoli into your coleslaw. Cabbage is good, but broccoli in your coleslaw has even more flavor, and you get the added benefits of fiber, iron and vitamins A, E, and K.
Lighten it up
Did you know that eating light during the dog days of summer can help you stay cool and maintain energy levels? That’s because in hot weather, our digestive system slows down to conserve energy. So, eating heavy, spicy, sugary, or greasy foods can make you feel sluggish and tired. Great foods to eat during a heat wave include dairy, fruits and veggies, whole grains, and lean proteins such as fish, chicken, and tofu, all of which provide amino acids without overheating our bodies.
Hydrate, hydrate, hydrate
During summer, we can experience excessive sweating which increases the risk of dehydration. Water plays a critical role in regulating body temperature, flushing out toxins, and keeping our organs functioning at their best. That’s why it’s important to replenish those fluids we might not even be aware we’re losing. But you don’t have to just drink water. Think about foods that are high in fluids such as watermelon, cucumber, oranges, and celery.
Electrolytes are important
We hear a lot about electrolytes, but what are they, and why are they so important? Electrolytes are minerals such as sodium, potassium, calcium, magnesium, phosphorus, and chloride. Our bodies make some of these electrolytes naturally, but we also get them from foods such as spinach, nuts, bananas and avocadoes. Electrolytes do many things to keep our bodies functioning normally, such as maintaining the proper fluid levels in and outside of cells, regulating blood pressure, keeping our nerves and muscles functioning properly, strengthening our bones and teeth, plus so much more. But when it’s excessively hot out, or our bodies get overheated, we can lose these important minerals, which can be dangerous. The good news is that fruit, leafy greens, beans, dairy products, dark chocolate, olives, bone broth, nuts and seeds are all great sources of electrolytes.***
6 Super Foods for Summer
Here are some delicious and simple surprises that most people don’t know about eating healthy.
- Tart cherries are nature’s recovery food. This secret superfruit is often eaten by athletes to help recover after exercise. That’s because they contain compounds that can help reduce inflammation and support muscle recovery.****
- Tomatoes are better when cooked. We hear a lot about the health benefits of eating raw foods, but when it comes to tomatoes, cooking them might be even better. Why? Cooking them can increase the availability of lycopene, an antioxidant linked to heart and prostate health.
- Watermelon is more than just water. It also contains lycopene and acid citrulline, which can support healthy circulation. Interestingly, it’s one of the few fruits that are naturally rich in citrulline.
- Corn is underrated. We know corn is delicious at the barbeque, but it’s also full of fiber, B vitamins and the antioxidants lutein and zeaxanthin which support eye health.
- Kiwis are keepers, especially if you want to improve your sleep. Kiwi includes serotonin and antioxidants, which may help support your nighttime slumber.*****
- Sardines are small but mighty. Sardines are one of the most nutrient-rich seafood choices available because they’re packed with Omega-3s, protein, Vitamin D and calcium.
Want more information on how to make this summer full of healthy choices? Call us at any time to make an appointment with your Primary Care Provider, who can help you navigate healthy food options to support your wellbeing. Simply visit us at https://www.premiermedicalhv.com/ or reach us at 1-888-632-6099
*https://thelivinglook.com/kitchen-hacks/hamburgers-on-the-grill
**https://thekitchenpursuits.com/how-bad-is-bbq-sauce-for-you/