Healthy BBQ Ideas

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, gives us some ideas on how to plan a healthy barbeque. 

For many of us, summertime gatherings typically involve barbequing and socializing with friends and family. While grilling itself is a very healthy cooking method, barbeques tend to be a danger zone for those trying to eat sensibly. Typical barbeque fare is often high in fat and calories and low in beneficial nutrients. The good news is that there are plenty of ways to make your BBQ delicious AND healthy.

If you’re hosting a barbeque for the holiday, you’re lucky in that you have almost complete control over what is served. The first place to start in planning a healthy barbeque is in choosing lean cuts of meat.

One ounce of lean protein contains 45 calories, compared to 1 oz. of high fat meat which contains 100 calories. Lean protein includes turkey or chicken burgers, fish, boneless skinless chicken breasts, lean tenderloin pork chops, fat-free hot dogs, or lean cuts of beef (look for at least 93 percent lean on the label), such as sirloin.

If you want to go the vegetarian route, grill some balsamic marinated portabella mushrooms, high protein veggie burgers, tofu or tempeh for a low-fat and high fiber option.

Here are some more tips:

• Stay hydrated- drink plenty of water! Remember to avoid regular sodas, alcohol and fruity beverages that are loaded with sugars and calories. Rather, add sliced fresh strawberries and mint into a pitcher with cold ice water for a refreshing, aromatic and hydrating beverage that your guest will love!
• Serve green leafy salads or fruit salads instead of mayonnaise based salads. Potato, coleslaw and pasta salads are very high in fat and calories. Experiment with watermelon and jicama salad or a quinoa salad with mango and sliced almonds.
• Instead of potato chips, serve raw non-starchy veggies like cucumber, carrot, celery sticks, cherry tomatoes and broccoli with a low-fat dip or hummus. Consider using fat-free plain Greek yogurt in place of sour cream in dips—this will also boost the protein content!
• Choose whole-grain and high fiber breads and rolls. Consider whole wheat flats which are 100 calories versus 250+ calories in a regular bun.
• Skip the high fat condiments and instead, use aromatic herbs and spices to enhance flavor and appearance.
• Avoid high sugar and fat dessert foods such as ice cream, cookies, cakes and pies. Instead, grill sliced pineapple, nectarines, peaches or plums- serve with a dollop of fat-free plain Greek yogurt for a delicious and satisfying dessert!
• Remember to practice portion control. Use a small appetizer sized plate and fill half with veggies, ¼ with 3-4 oz. of lean meat, and ¼ with a whole grain starch side.

If you’re attending a party, bring your own healthy side dish to share with other guests—the hosts will be thankful that they have one less thing to prepare! Having a nutritious option available will make sticking to your healthy eating plan that much easier.

Most importantly, don’t put so much pressure on yourself! Remember to have fun and not think so much about the food. Enjoy catching up with old friends and making new ones.

What are some of your tips for making a healthy BBQ? 

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

What's in a Registered Dietitian's Pantry?

Keeping your kitchen stocked with the nutritious foods makes it easy to prepare well-balanced meals and snacks. Penn Bariatric and Metabolic Surgery Program dietitian, Cara Stewart, RD, LDN, shares items she consistently stocks in her kitchen.

• Leafy Greens – An excellent source of Vitamin A, Vitamin C and iron, and a good source of fiber. Use raw in salads and smoothies, or sauté with garlic for an easy side dish. Check farmer’s markets for fresh, seasonal varieties and keep frozen spinach for an easy addition to any meal.
• Lentils – Easy to cook and high in protein and fiber. Add to soup or use cold and toss onto a salad. Try blending with herbs and spices for a satisfying dip.
• Canned salmon - Convenient, inexpensive, and an excellent source of Vitamin D, protein and heart-healthy omega-3 fatty acids. Mix with hummus for a tasty sandwich filling, or add to salads, casseroles and omelets.
• Almonds and almond butter – A good source of protein, fiber and healthy fats. Toss unsalted almonds onto a salad, cereal or yogurt or pack for a quick snack on-the-go. Spread natural almond butter onto whole grain toast, crackers, or fresh fruit for a quick breakfast or snack. With any type of nut or nut butter, be sure to stick to a single serving to keep calories in check.
• Quinoa - Quick-cooking and a good source of protein and fiber. Cook like hot cereal for breakfast, toss with vegetables for a quick side dish, or mix with an egg and herbs for a homemade veggie burger.
• Sweet potatoes – An excellent source of Vitamins A & C and a good source of fiber. Bake and top with cinnamon or slice and toss with olive oil for easy oven fries.
• Eggs – A good source of protein and B vitamins. Hard boil for a quick snack, scramble for breakfast, or make a frittata for a quick lunch or dinner.

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Green Pina Colada Protein Shake Recipe

Now that the weather’s warming up, there’s no reason to miss out on enjoying a little taste of tropical splendor – and with this deliciously healthy pina colada protein shake, you don’t have to!

Fresh and fruity, with added spinach to boost the nutritional value, this drink will make staying on track with your diet feel effortless this summer.

Green Pina Colada Protein Shake

• 1 scoop of whey or soy vanilla protein powder
• ½ cup unsweetened coconut milk
• 1 cup pineapple chunks
• 1 cup baby spinach leaves
• 1 cup ice

Blend ingredients together until smooth, adding ice slowly until desired consistency is reached.

Nutritional Information

Amount per serving:
Calories: 237
Fat: 4 g
Protein: 31 g
Carbohydrate: 24 g

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Two Refreshing Summer Drinks to Cool Off

There’s nothing like a refreshing drink during a summer barbeque or picnic. But if you’re trying to lose weight, the high sugars and alcohol content can seriously sour your party mood . . . and your waistline.

Sticking to your healthier lifestyle doesn’t mean having to miss out on a tasty beverage with friends. Here are some of our top picks for refreshing non-alcoholic drinks to try this summer.

Watermelon Lime Slush

3 cups watermelon, cubed and frozen
1 ripe banana, peeled and frozen
Zest and juice from 2 limes
½ cup water

Blend ingredients together and serve immediately.

Serves 2.

Cranberry & Ginger Tea Punch

1 piece fresh ginger, thinly sliced
3 cups sugar-free cranberry-raspberry juice
1 ½ tsp lemon juice
1 tbsp orange juice
Lemon & orange slices

Bring 3 ½ cups water to a boil, steep ginger for up to two hours. Strain tea into a large pitcher and stir in remaining ingredients. Serve over ice.

Serves 6.

 

 

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Bariatric Surgery Better Weight Loss Option For Diabetics

Current evidence suggests that opting for surgical weight loss treatments over nonsurgical programs may be a smarter choice for some diabetics.

Individuals who are diabetic and have a BMI of 30 to 35 have greater short-term weight loss and better intermediate glucose outcomes after a surgical procedure than those who followed traditional diet and exercise plans.

Type-2 diabetes is a chronic disease in which the body cannot or does not produce enough insulin to manage blood sugar levels. Type-2 diabetes is often associated with obesity, though people of average weight may also develop the disease.

According to Cara Stewart, RD, LDN, a member of the Penn Metabolic and Bariatric Surgery team, it’s important for people with diabetes to keep blood sugar levels within a healthy range to prevent damage to blood vessels and nerves. Properly managing blood sugar levels involves making healthful food choices, being physically active, and using medications as prescribed.

Evidence is still insufficient to reach conclusions about the appropriate use of bariatric surgery in this demographic until more data is available about long-term outcomes and complications of surgery. Patients with diabetes looking to lose weight and have better control of their blood sugars should consult a physician to learn more about bariatric procedures.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Why Breakfast is Important

You’ve probably heard someone tell you that breakfast is the most important meal of the day. But, have they ever stopped to say why? Today we’re talking about some of the reasons why eating a nutritionally balanced breakfast is essential to overall health.

Recharges Your Body

While you sleep, your body is still hard at work, so eating breakfast is necessary to recharge your body and your brain. By eating a healthy breakfast, we replenish the energy levels in our bodies, which means being more productive, having better concentration, and less irritability.

Helps with Weight Loss

Studies show that those who eat a high fiber and protein breakfast in the morning are less likely to binge at their next meal, or load up on high-calorie snacks throughout the day. Plus, eating soon after waking helps to keep your metabolism high for the rest of the day, which also aids in weight loss.

Sets A Good Example for Your Kids

When we skip breakfast, our bodies begin to fast, which can lead to physical, intellectual, and behavioral problems. This is why it is essential to set a good example for your children and make sure that they consume a well-balanced breakfast every day.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Sleep Apnea and Obesity

If you find yourself waking up every morning feeling grumpy and drowsy every afternoon, and are struggling with your weight, you may have a form of sleep apnea.

With the staggering increase in obesity numbers, the rate of sleep apnea cases has climbed as well. Obstructive sleep apnea, the most common form of sleep apnea, is caused by extra tissue in the upper airway that collapses and literally blocks the airflow to the lungs.

If you have any of the following risk factors or symptoms, you may have or you may develop sleep apnea in your lifetime.

Sleep apnea is commonly found in:

• Males
• Post-Menopausal Women
• Obese individuals
• People with a neck size over 17

Symptoms of sleep apnea include:

• Snoring
• Acting grumpy, impatient, or irritable
• Being forgetful
• Feeling drowsy or falling asleep during the daytime
• Headaches that are hard to treat
• Depression
• Witnessed episodes of irregular breathing while sleeping

One of the main treatment goals for patients with sleep apnea is losing weight to decrease the number of apnea spells during the night. Sleep apnea is commonly linked to heart disease and high blood pressure – both of which are also improved by weight loss and healthy lifestyle changes. If you have sleep apnea and a BMI over 35, you may be a candidate for bariatric surgery.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Join Us For a Support Group Meeting August 10

Don't miss this month's general support group for those of you who are planning to have, or have had Roux-en-Y gastric bypass or sleeve gastrectomy weight-loss sugary at Penn. 

Sara Slattery, MD will be discussing exercise for weight loss - how to begin, what types of exercises work, and how to stay focused. 

The group meets on Saturday, August 10 from 10 am to Noon at the Penn Tower Lobby on the ground floor.

Join us, connect with others who've had weight-loss surgery, or are considering weight-loss surgery at Penn, and get some great tips!

Get more info here.

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Are Protein Bars Good For You?

Protein bars, or meal replacement bars, have been a major part of the diet food industry for decades, offering dieters a quick and easy meal option, packed with protein. But how nutritionally balanced are they, really? Are your protein bars helping you lose weight, or are they actually hindering your results?

"Protein is essential for making body tissue, brain tissue, brain chemicals, hormones, and immune cells and helping numerous processes take place," says Cara Stewart, RD, registered dietitian with Penn's bariatric program. "If you do not eat enough protein after surgery, you will not heal as well, your energy levels will be lower, you will lose more muscle and less fat, and you may lose more hair."

Not all bars are created equal

One of the biggest factors in determining the quality of your protein bar lies in the nutritional information on the wrapper. Some bars contain trans fats, hydrogenated vegetable oils, sugar, artificial sweeteners, or high-fructose corn syrup. If your protein bar choice has all of these ingredients, you’re essentially eating a candy bar in well-marketed packaging.

It’s important to read the label before making any food choice, especially when it comes to diet options. Educating yourself on the content of your protein bar is the best way to ensure you’re putting healthy, nutritional food in your body.

Good in a pinch, not a diet staple

Protein bars are easy to toss in a gym bag for an energy boost after an intense cardio workout or to munch on during a long bike ride, but they shouldn’t be an everyday choice for proper nutrition. A handful of nuts, half a peanut butter sandwich, or a cup of yogurt are also great options for protein and are just as portable as a protein bar.

Real food is always a better choice

Why choose a processed food as a source of fiber when you can reap the same nutritional benefits while enjoying a delicious juicy apple? In the long run, a body needs real, nutrient-dense foods. So if you need a protein boost after a long workout, opt for choices like meat, poultry, fish, beans, milk, eggs, or tofu, which are all good sources of protein, instead of a protein bar.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.