5 Easy Tips for the BBQ Although summer time is winding down it is certainly one of my favorite seasons. What makes it my favorite is the opportunity to spend time with friends and family, while doing some good old-fashioned barbequing on the grill. The weight loss journey has its peaks and valleys. Therefore, a family barbeque can throw us for a loop; but there are ways to decrease the damage of social eating at a BBQ: 1. Eat before you go. You may be considered rude and slightly offensive, but eating before you go will curb the temptation of you digging into dishes that are obviously detrimental to your health. Force people to understand that you are currently changing your lifestyle and that you would rather just pass on their world famousand highly fatteningpotato salad and macaroni and cheese. 2. Dress up your meals. Dress your meals with tons of vegetables and skip the unhealthy condiments such as mayonnaise or creamy dressings. 3. When all else fails, stick with the vegetable tray. If you are feeling uncomfortable and worried about how a dish has been prepared, stick with eating raw fruits and veggies only (most people have veggie and fruit trays at BBQs). 4. No buns please. Ask for your meat without the bun. White, starchy breads loaded with enriched bleached flour and high fructose corn syrup. Its better just to skip the bread. 5. Participate in physical activities. We all know those people who go to BBQs just to eat and play a hand of cards. Poker may be fun, but participating in more physical activities is best. Try badminton, volleyball, or a nice walk around the neighborhood after eating.

Plan ahead: Creating daily menus (Click on the image below to print a daily menu you can fill in yourself.) You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting. Incorporate the seven Heart Healthy Diet Tips into your life, and you’ll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind. Reminder: Click on the image aboveto print a daily menu you can fill in yourself.

Practice moderation In addition to knowing which foods to eat, you’ll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat and use proper serving sizes to help control your portions. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment. A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains. Allow yourself an indulgence every now and then. Don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

Reduce the salt in your food Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon). You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don’t forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium. Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly. CHOOSE: Herbs and spices Salt substitutes Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce AVOID: Table salt Canned soups and prepared foods, like frozen dinners Soy sauce

Select whole grains Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home. Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal. CHOOSE: Whole-wheat flour Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread High-fiber cereal with 5 or more grams of fiber per serving Brown rice Whole-grain pasta Oatmeal (steel-cut or regular) Ground flaxseed AVOID: Muffins Frozen waffles Corn bread Doughnuts Biscuits Quick breads Granola bars Cakes Pies Egg noodles Buttered popcorn High-fat snack crackers Potato chips

Osteoporosis Osteoporosis is a very painful disease that makes the bones porous and brittle and can lead to fractures that are hard to heal, especially in women over the age of 65. Last year a survey taken by the National Osteoporosis Foundation found that over 50 percent of women do not think that they are risk for this disease. While it is true the disease is most likely to develop in women over 50, younger women need to take measures to slow the process down in their 20s and 30s. Remember, women who are pre-menopausal need about 1,000 milligrams of calcium daily, while women who are post-menopausal need about 1,200 milligrams. Here are some things you can do to prevent bone loss: Exercise - While cardio exercise such as swimming, cycling and even Pilates are great for your body and can tone you up, that is not enough to build your infrastructure. You need weight bearing exercise. Strength training, running and low-impact exercises have all been shown to stimulate bone formation. This helps your body adapt to the pressure of gravity and builds more bone cells. Bone density check - Right now the screening tests call for bone scans at age 65. However, with more and more women going through menopause in their 40s, the recommendation now is to get tested in your 50s. I had my first bone density scan 4 years ago and that gave me piece of mind. It is a very easy, non-invasive test. Eat foods to strengthen bones - Although low fat dairy gets high marks for its calcium content, your body needs more nutrients to stay strong. Studies show women who consumed the most Vitamin C had much higher bone density than those who did not. Make sure you stock up on Vitamin C rich foods such as broccoli, peppers and citrus fruits like oranges and grapefruits. Veggies, such as kale and spinach, are also high in Vitamin K, which boosts production of osteocalcina, the protein that binds calcium to bone tissue. Vitamin D is responsible for the actual deposit of calcium in your bones. Vitamin D foods include orange juice, fish, like salmon, mackerel and tuna, fortified milk, cheese and egg yolks. Avoid foods that increase bone loss Some foods actually rob the body of calcium. Caffeine, meat and alcohol are all on this list as well as processed foods. Processed foods are usually very high in sodium and when your kidneys excrete excess sodium some calcium is usually swept along with it. Limit your intake of sodium to less than 2,000 milligrams a day. Excessive amounts of alcohol actually slow or destroys the cells responsible for building bone. Take supplements – Calcium, a co-dependent mineral, is totally reliant on Vitamin D to strengthen the bones. Without sufficient levels of Vitamin D, very little of the calcium will be useful to your body. It is important to get about 1,000-1,200 milligrams of calcium a day and at least 400-800 units of Vitamin D with it. There are other factors that impact bone loss. Smoking is definitely one of them. By embracing a healthier lifestyle now, you can avoid this debilitating disease. Its never too early to start, and never too late to make improvements.

Eat more vegetables and fruits… Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and veggies, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you’ll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don’t have lots of added sodium or sugar. Don’t smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes. CHOOSE: Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water AVOID: Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup

Choose Low Fat Protein Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties. Fish is another good alternative to high-fat meats. Some types of fish such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes beans, peas and lentils also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein for example, a soy burger for a hamburger will reduce your fat and cholesterol intake. Best Sources of Protein: Skim or low-fat (1 percent) milk Fat-free or low-fat dairy products, such as yogurt and cheese Egg whites or egg substitutes Fish, especially fatty, cold-water fish, such as salmon Skinless poultry Legumes Soybeans and soy products, for example, soy burgers Lean ground meats Poor Sources of Protein: Full-fat milk and other dairy products Organ meats, such as liver Egg yolks Fatty and marbled meats Spareribs Cold cuts Frankfurters, hot dogs and sausages Bacon Fried, breaded or canned meats

A healthy heart We all want to have a healthy heart. Its now clearer than ever that our lifestyle choices food in particular can have a major impact on coronary health. The following list was suggested by the Mayo Clinic for heart healthy eating: 1. Limit unhealthy fats and cholesterol. The number one thing you can do for your heart is limiting your intake of saturated fat, trans fat and cholesterol. These fats can build plaques in the bloodstream that can cause life threatening blood clots. The American Heart Association recommends: Saturated fat Less than 7% of your daily caloric intake Trans fat – Less than 1% of your total daily calories Cholesterol – Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or “bad,” cholesterol or those who are taking cholesterol-lowering medication The best way to cut down on saturated and transfat is to reduce the amount of butter, margarine, shortening you use. These are the kind of fats that harden when they are chilled. A good way to recognize trans fats in your food is to look for the term partially hydrogenated. Also, dont assume because something says it has reduced fat that it automatically has healthier fat. Sometimes the fat theyre reducing is the kind you should avoid altogether. The best kind of fats to use in your diet are mono-saturated fats like olive and canola oil. These fats include the so called good cholesterol that can lower your bad cholesterol. Substitute olive oil for butter when you can and use other tasty condiments to add flavor, like salsa, while avoiding fat. Parts 2-7 to follow……

The Magical Jersey Tomato Tomatoes have gotten a bad rap this year. There were the salmonella poisonings, when most of us were frightened off eating tomatoes for safety reasons. Then the problem was blamed on jalapenos then they just werent sure. The good news is that they have been cleared once and for all by the FDA just in time for locally vine ripened tomatoes. For my money you cant beat the taste of the Jersey tomato. Its meaty and full of flavor. You can tell a good tomato by the smell. If the scent is good the taste will be too. One of my favorite summer meals is a large beefsteak tomato scored with a big X so that it opens far enough to stuff it with a nice scoop of crab meat. Delicious! Not only do tomatoes taste great but they are packed with nutrition. They are high in Vitamin C, potassium, B-vitamins, and an important anti-oxidant called lycopene. Not only do fresh tomatoes contain lycopene, but tomato products like spaghetti sauce, ketchup, tomato juice and soup have even higher concentrates of lycopene. The best way to store tomatoes is on the counter putting them in the fridge can make them less tasty. Make a great summer salsa with chopped tomato, cooked corn, Vidalia onion, cilantro, lime juice and garlic.