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6 Sure-Fire Ways to Eat Healthy At A BBQ [Tips From Fitness Experts]

6 Sure-Fire Ways to Eat Healthy At A BBQ [Tips From Fitness Experts]

It’s summertime and BBQs are a summer tradition. We all love having a good time with friends, family, and all of the food that is usually available. The problem is that many of us end up going overboard with our eating. It all looks so yummy, and we tend to forget about all of the healthy eating we’ve been doing for weeks, months or even years.

To help all of us stay on track while having a good time during a BBQ, here are some tips from nutritional experts.

#1: Remember the 80/20 Rule

Jillian Michaels recommends, “Make 80 percent of the food you eat healthy and take 20 percent of your daily calories and make them fun.” We love this idea because it’s easy. For every meal, simply make most of your plate healthy and then have small portion of not-so-healthy food. This is easily achieved at a barbeque. You can load up on some salad, raw veggies and fruits, a hamburger, and then a cupcake. By the time you get to the cupcake, you’ll likely be stuffed and you wouldn’t have gone overboard.

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#2: Calorie Count It

We usually throw out the calorie counting when we go to a BBQ because we figure there’s no point. However, there is a point to it – you’ll eat less. Kim Dolanleto is the Director of Family Health and Wellness for the International Sports Sciences Association (ISSA) and she recommends, “Learn the math behind your weight loss goal. Educate yourself on what portions should look like. Count your calories until you are familiar with them.”

So, pay attention to the number of calories you’re putting on your plate. The average calorie count for a hamburger is 200 calories, and a cup of salad is just 11 calories. Pay attention to the amount of salad dressing you put on the salad keeping it at about a tablespoon and you’re at about 300 calories for all of it. Research the calories for other traditional BBQ foods before you go and have a plan for what you’ll eat, so you can remain within your calorie goal for the day.

#3: Choose Smaller Plates

If possible, we should always choose smaller plates because it will keep us from consuming too many calories. Studies show people who use smaller plates, bowls, and cups will serve themselves 20 to 40% less food. It’s all about how much we put on that plate. A big plate will look bare if we don’t fill it up, but that same bare amount will look like a lot on a smaller plate. So yes, we do eat with our eyes!

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If the BBQ doesn’t have a smaller plate, try a bowl instead. If there is no bowl, you will have to use what is available. Try to keep food in the middle of the plate and envision there isn’t as much space around the edges. When you can remain in control of what you’re perceiving, you’ll have much more success in limiting the amount of food consumed.

#4: Eat Slower

When we eat while doing something such as talking to friends and family, we’re more likely to eat more, not taste and enjoy your food, and suffer from indigestion, according to the University of Minnesota. Eat slowly to enjoy it. After all, one of the best parts of a BBQ is enjoying the good food, but if we’re not paying attention to it, we miss it.

When eating, take a few minutes to really taste the food. Remember why it’s so good and just appreciate being able to taste it. When we eat slower, we often catch the signs of not being hungry anymore faster than when we’re busy while eating. That’s the secret. It’s not about eating until we are full – it’s about eating until we are no longer hungry.

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#5: Start with Vegetables

We need to focus on veggies. If possible, get a plate of veggies first, recommends Elisa Zied, a registered dietician in New York City. Just be sure it’s unadulterated, meaning it’s not coated in high calorie dressings and dips. Raw veggies are the best.

When we stick with veggies as our appetizer, we’ll be less likely to load up some of the more calorie-rich foods such as the potato salad, macaroni salad, hamburgers, hot dogs, barbeque chicken, and so on and so forth.

#6: Always Choose Mustard

As much as we all love ketchup and mayonnaise, they can be like bombs to our healthy lifestyle. Mayonnaise is loaded with calories and fat, and ketchup has hidden sugar. According to registered dietician Cheryl Forberg, “A tablespoon of Dijon mustard has 18 calories with no added sugar or fat, while mayonnaise has 57 calories and 5 grams of fat.” If we skip the Dijon mustard and choose the yellow mustard instead, we won’t consume any additional calories!

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Eating healthy at a BBQ this summer is possible. Just keep these tips in mind, and you’ll walk away happy and confident that you’ve kept your healthy lifestyle tack while having a great time.

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Kevin Jones

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Last Updated on June 26, 2019

I Hate My Life: 10 Things You Can Do Now to Stop Hating Life

I Hate My Life: 10 Things You Can Do Now to Stop Hating Life

Hating life is a bit of a misnomer it seems: in the media, in education, in every aspect of our lives, we’re shown visions of a perfect world, one where everyone is happy and life is a decades-long dream. Unfortunately, it isn’t.

Life can and is hard and tough and painful at times. I have first-hand experience of this: at this time years ago, I was a recent university graduate, unemployed and aimless. All of this was having a knock-on effect on my social and mental wellbeing—I wasn’t sleeping. I wasn’t seeing my friends as often. I was snappy to family members and I could barely drag myself out of bed in the morning…

That doesn’t mean it can’t change.

Life goes through ebbs and flows all the time and the key to getting through it all without cutting off your social circle and eating your local grocery store out of Ben & Jerry’s, is to cultivate some techniques and methods of going through life with some stability and grace. It’s not a guarantee against life’s hardships but, take the steps you want to use and you won’t hate life.

If you want to stop hating your life and start falling in love with it, take these steps:

1. Get Plenty of Sleep

Seriously, you’re obviously going to be grouchy and more inclined towards the more miserable side, if you’re not getting your recommended seven or more hours of sleep a night.

Start checking in how much you sleep and then start making steps to go to bed earlier and sleep for longer. It might cure every problem but at least you’ll be well-rested and less likely to nap throughout the day. If you having trouble getting to sleep, go and

2. Eat Healthily

I have had a real issue with eating healthily for years and it wasn’t until I was hospitalised a few years ago (for a condition unrelated to my eating for the sake of disclosure), that I really started to look at what I ate and how I viewed my body.

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I’m absolutely an advocate of body positivity and loving your body at any size and while I haven’t lost any huge amount of weight, eating a hell of a lot healthier improved my mood and made me feel better.

In short, it’s absolutely okay to have a pizza and a soda as a treat, but just have something healthier tomorrow.

3. Write It All Down

Sometimes the best thing you can do is let it all out. Keeping things that are making you hate life all bottled up is neither helpful to getting out of that cycle nor healthy for your overall wellbeing.

Grab yourself a notebook, a journal, a diary, a bit of paper, whatever, and just start writing down how you feel. As soon as you’ve done that, start thinking about what you could do in theory to stop this from happening or to stop you from feeling like this.

4. Get Some Fresh Air

It’s underrated and we all take it for granted, but really, getting out of your home and going for a walk can be really beneficial. It gets you outside in the (hopefully) sunshine and getting to see the whole of life as you walk around can be really grounding and calming.

Believe me, if you’re stuck inside mulling over on the bad things of your life, grab a pair of sneakers and go for a walk. Plus, it’s free. Can’t say better than that, can you?

5. Get Some Exercise

This is practically a Part II of the previous step, but as someone who used to look at the gym as something people did when they were feeling particularly masochistic, I can actually say I enjoy it now.

You don’t even have to subscribe to a fancy gym—go for a run around the block with your headphones in or lift some heavy boxes to build up muscle tone.

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Bonus: Doing all that heavy lifting of boxes or incorporating exercise into chores will make your house cleaner and look even more awesome, as well as making you look and feel better.

6. Treat Yourself

Hating your life can be exhausting, and I mean that literally. It drains the energy from you until all you want to do is lie in bed with a pint of ice cream and the last five seasons of a TV show on Netflix.

Therefore, a good thing to keep your spirits up can be to treat yourself.

Life is too short, after all, to deny yourself some treats. Go see that movie that looks awesome in the cinema, grab a gelato with a friend, paint your nails, whatever makes you happy, do it. You deserve it.

Here’re more ideas to inspire you: 30 Ways To Treat Yourself No Matter What

7. Cut out Those Negative Triggers

Chances are that if you hate life, something is setting off those triggers in your head. Until you’re able to deal with them without turning all misanthropic, the best thing might be just to get rid of all of those negative triggers.

If you’re suffering from what AllGroanUp refer to as “Obsessive Comparison Disorder” (i.e. obsessively checking out the lifestyles of all your “successful” friends), then stop using Facebook and Twitter as much.

Social media can be a fantastic way to connect, but it can be also be a toxic environment for neuroses and comparisons to breed.

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Trust me, I know. If it sets you off, cut it out.

8. Dance

Yes you can dance. No, really, you can. It doesn’t matter if you’re not some breakdancing dynamo or ballroom extraordinaire, everyone can dance. It’s programmed into the human race, the ultimate expression of emotion.

Dance like no one’s watching, dance like you don’t care. Tap your feet, sway your hips, go as mad or as wild as you want to to your favourite songs. Nothing quite shakes the cobwebs off than losing yourself in rhythm and dance to a song you love.

9. Get Organized

A great way to start moving forward and looking at what you can change in your life to make it better, is to get organized.

Spend a weekend going through your home and clearing the unnecessary stuff out of it. Get rid of the stuff you don’t need or don’t want anymore and start to give everything a space.

It doesn’t have to look like it’s stepped off the pages of Good Housekeeping, but clearing a lot of space and making sure that your home has a bit of harmony can do wonders for your mental wellbeing.

10. Pay It Forward

Life is a mystery and it can be a minefield to get through. Sometimes you stumble, sometimes you fall. The important part is to pick yourself back up and keep walking forward.

Paying it forward is simply helping others. Charity is something that is often thrown around as an accessory to human behavior—how many celebrities have you read about who have done something heinous, but are defended by the phrase “but [they] do charity work”?

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Go volunteer! If you think you’re at breaking point, go help other people.

People in the world out there will be going through the same things that you are going through; and while you might not run into someone who’s going through the exact same circumstances, you will be helping people who need help.

Helping out a soup kitchen, or at a church bake sale, or at a homeless shelter or wherever needs help, can make a huge difference to the lives of those individuals involved. And believe me, it’ll do a hell of a lot for your state of mind .

A great idol of mine, Audrey Hepburn, once stated that we have two hands: one for helping ourselves, and one for helping others. That’s a fantastic sentiment and one I think will help people who hate their live.

If you go and help other people, you’re having such a positive ripple effect on the world that some of it will come back to you one way or another, and it will get better.

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Featured photo credit: Unsplash via unsplash.com

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