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07/01/2008 Archived Entry: "Real Exercise Newsletter: Summer Fun without the Fat!"
Real Exercise Newsletter: Summer Fun without the Fat!
By Glen Peavey
Co-Owner of Real Exercise Gym
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
Summer time means one thing – it's barbecue time!
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That can really added unwanted inches to your waist line 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 sun screen and fire up your grill, read the following tips to lighten up 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, though they aren't the healthiest. Try the following:
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 one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving.
Try the following:
Make veggie kabobs and grill them
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
Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
Drink water, it is always your healthiest option
Stick with light beer (if you really want to drink beer)
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. 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
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.
Want to shape up even more this summer? Call to discuss your fitness goals and schedule your 2 FREE training sessions.
This Is What It's All About !
Dear Glen,
A year ago I finally convinced my husband to take 6 weeks of personal training with Real Exercise, although he was very skeptical. He has always been thin and strong, but with his age and a disease that adversely affects bone density, he needed weight-bearing exercise.
I tried to convince him to go for the bone density issue, for his health, and for the education he would get about weight lifting in six weeks; but the winning argument turned out to be "to improve your golf game." Six weeks later he signed up for another 12 workouts, then another 12, and another....
One year later he is still one of your consistent clients, twice a week, and is a changed man. Yes, his golf buddies have all noticed his greatly improved golf game. Yes, his doctor is impressed by his 40-point drop in cholesterol (attributed to diet and exercise), and yes, I am glad to see him healthier and happier. BUT THOSE BICEPS! THOSE PECS! THOSE LEG MUSCLES! THE DEFINITION of HIS DELTOIDS! WOW! We are on our way to Maui for our 25th wedding anniversary next week, and he is going to be one hot body walking around the pool and the beaches. Of course, he doesn't care about that, but he is confident that he will look impressive on the 18th hole (600-yards!) of the Kapalua Plantation Golf Course.
Thanks from both of us!
Cathy & David C.
* * *
Sunny Day Grilled Chicken
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6
Here's what you need...
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer. Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.
For more info, click on the following link:
Real Exercise Newsletter: Summer Fun without the Fat!
