Issue #044

Grilling Tastes Great and Helps Keep You Lean

Grilling is one of our most popular Summer pass times; the food always tastes great and cookouts are a great way to relax and visit with friends and family. However did you know that the average barbeque meal exceeds 1500 calories? Wow!! Think about it,that's almost an entire day's worth of calories in just one meal. That type of eating will do some serious damage to your waist over the course of the summer.

The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss. So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.

On the Grill:

Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren't the healthiest. Try the following at your next cookout:

Choose lean cuts of beef, pork or poultry

Marinade with low fat dressing

Make hamburgers with extra-lean ground beef

Take the skin off chicken before grilling

Replace beef patties with ground turkey patties

Grill up salmon or cod

Forego the meat and grill veggie burgers

Side Dishes:

This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:

Make veggie kabobs and grill them

Grill bok choy (see recipe below)

Replace the mayo in your salads with low-fat mayo

Serve fresh salad with light vinaigrette

Try whole-grain macaroni for your pasta salad

Grill up corn on the cob (pass on the butter)

Put out a veggie tray with low fat dip


Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda, sweet tea, and punch all contain lots of empty calories. Try the following:

Drink water, it is always your healthiest option

Stick with light beer

If you have to have a soda stick with diet

Brew unsweetened ice tea and serve with lemon


Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

Grill mango, banana and pineapple on kabobs

Stick with sorbet instead of ice cream

Replace peach pie with grilled peach halves

Choose light ice cream over regular

There you have it some ideas to enjoy the barbaque and still stay lean. Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

If you have any questions or if I can be of help, please feel free to contact me. That's why I'm here. Until next time, remember "Stay Fit You'll Feel Better."



Ready to grill? Throw some bok choy on the BBQ! Bok Choy is packed with vitamins A, C and K, as well as beta carotene. Grilled Bok Choy has tender stems and crispy leaf edges. You'll love it.

Servings: 6


  • 2 lbs bok choy
  • 1 Tablespoons olive oil
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper
  • 1 teaspoon seasoned salt


Preheat grill and lightly oil the grate.

In a small bowl combine the oil and seasonings. Mix well.

Slice the bottom off the head of bok choy, and wash each stem.

Lay the Bok Choy on the prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.

Transfer to platter and serve.


One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.