June 2016 Newsletter

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5 Healthy BBQ Tips For Your Best Grilling Yet


It’s easy to get carried away with tradition, but your average barbecue cheeseburger is loaded with saturated fat and calories. And a single hot dog has nearly 300 calories and 17 grams of fat — and that’s without all the fixings. What’s more, processed meats like hot dogs and sausages contain preservatives called nitrates that have been linked to colorectal cancer in studies. And cardiovascular research shows that a diet heavy in these meats, which tend to have a high sodium load, are also associated with high blood pressure and heart attack risk.

The fix: Try alternative proteins like lean turkey burgers, veggie burgers, fatty fishes like salmon or tuna, or grill-friendly extra firm tofu.


There are reasons not to char your food that go far beyond culinary concerns: two compounds found in charred and overcooked meats, heterocyclic amine and polycyclic aromatic hydrocarbons, are known carcinogens. Research shows that those carcinogens have a real effect, including one study that found that people who regularly consumed well-done meats were 60 percent more likely to be diagnosed with pancreatic cancer, reported.

The fix: Make sure to clean your grill to rid it of preexisting charred food bits before you begin cooking anew. Not only is that sanitary, it can cut down on the carcinogenic load. Further, marinate your food before you grill it. Many spices, including red pepper and other marinade ingredients, such as alcohol, have been shown to reduce the presence of hydrocarbons.


It’s easy to mindlessly pop finger foods and grilled items into your mouth throughout the course of a cookout, so counteract the calorie devastation by preparing high volume, low density foods. Grills are especially great for bell peppers, zucchini, cherry tomatoes, onions, bok choy, radicchio and more.

The fix: One easy way to incorporate more veggies into your BBQ repertoire
is to switch from burger-based cooking to kebabs, which naturally allow for a
heavy veg load.


If you’re headed to someone else’s house and you can’t set the menu, it’s often harder to keep your health priorities. In this scenario, the best plan of attack may be to eat before you head to the party.

The fix: Eat a combination of protein and carbohydrates to stay satiated — for example, a handful of nuts and dried fruit or a piece of toast with canned tuna or salmon. Once you get to the party, it will help you exercise control and eat a small amount.


Cookouts are often characterized not just by their abundance of food, but their abundance of beer and cocktails. In the summer sun, a refreshing fizzy beer can seem like a logical hydration choice, but it’s easy to overindulge in terms of calories.

The fix: Alternate each alcoholic beverage with a glass of sparkling or still water. Doing so will keep you stay truly hydrated, help  preventdrunkenness and keep the liquid calories down. If cocktails are more your style, the same principle applies.


Cool Down: Low-Calorie Summer Cocktails

Strawberry-Citrus Vodka Cocktail – This sweet-tart beverage may become your favourite way to enjoy summer’s best fruit. Muddle a pitcher’s worth of strawberries and mint in advance to quench thirsty crowds without breaking a sweat.

Frozen Lime Margaritas – Using store-bought limeade makes these margaritas a cinch to make; the extra ice keeps things light. With only 120 calories per drink, feel free to have a second — we are!

Spiked Pomegranate Lemonade – Club soda adds a welcome fizz and cuts the sweetness of this summer sipper. Add the antioxidant-rich pomegranate juice and you could practically call this a health tonic!

Mojito Fresco – This lightened-up version of the Cuban classic will keep the heat — and weight gain — at bay. Save even more calories by swapping in a sugar substitute.

Sangria Sparkler  Perfect for summer entertaining, sangria can stretch a (cheap) bottle of wine into a party-ready pitcher. Add extra club soda for a practically guilt-free libation.



Tips for working out in the Summer Heat

Beat the heat and hit your workout hard with these summertime tips. Warmer, sunny days are finally here, but after exercising in cooler Spring temps, hot and humid days can feel overwhelming. Running, biking, hiking, even walking feels harder in the heat, so here are some tips to help you get through your Summer workouts:

1. Invest in some wicking clothes:

Lightweight, breathable, wicking clothes are a must. They’ll pull moisture away from your skin, so you really do feel cooler. Wearing a hat to keep the hot sun off your head and face also helps.

2. Change up the type of workout to fit the temps:

On super-hot and humid days, choose cooler cardio activities like biking in the wind or swimming in cold water.

3. Exercise in cooler places:

Hit the trails in shady woods or along a breezy beach shoreline. It can be 10 or more degrees cooler than the sunny streets in your neighbourhood.

4. Exercise in the rain:

It’s so exhilarating to feel a little sprinkle on your skin while out for a run or bike ride. If it’s thundering and lightening, head home quick; you don’t want to be out running in an electrical storm.

5. Slow down your pace:

If you’re set on getting in a 30-minute workout, move with less intensity or do intervals to avoid overheating. Remember it’s OK to take breaks too.

6. Head indoors:

Now is a good time to take advantage of a monthly membership at an air conditioned gym.

7. Drink water all day, not just before or after your workout:

Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches.

For more on recipes:

Healthy Transformations

Quinoa Tabbouleh – Vegan
Quinoa Tabbouleh


•1 cup Quinoa
• ½ cup parsley, raw
• medium tomato
• cup cucumber
• 2 tsp lemon juice
• cup carrots
• cup scallions
• 2 tsp oil, olive


• ¼ tsp salt, lite


In a saucepan bring water to a boil. Add quinoa and a pinch of salt (Cook Quinoa according to instructions on package).

Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to
room temperature, fluff with a fork.

Meanwhile, dice tomatoes, onions and cucumbers, grate carrots and chop
parsley and combine in a large bowl with olive oil, salt, lemon juice.

Stir in cooled quinoa.

Per serving: 306 calories, 23g protein, 10g total fat, 31g carbohydrates.

Source: Healthy Transformations Recipes

International Fitness Revolution