Summer is here and so is the season of picnics, pool parties, and barbeques! While enjoying the outdoors with friends and family allows for spending quality time together, it also means cooking lots of tasty dishes to be shared. Unfortunately these events can be bacteria’s dream come true. 1 in 6 Americans suffer from food poisoning each year. In the summer months, those numbers escalate.

Have a food safe summer by remembering these four basic food safety rules. You’ll keep your friends and family safe, from the food prep down to bringing home delicious leftovers.

4 FOOD SAFETY RULES YOU SHOULD KNOW

Rule #1: Clean

• Food safety starts with the at home preparation and that means freshly washed hands and a clean kitchen. Wash all surfaces, utensils, and cutting boards with warm soapy water for at least 20 seconds. This includes before each use of your grill too!
• Wash all fruits and veggies under running water before you peel, cut, or cook them.
• Have clean utensils for everyone to eat with and to serve the food at your summer of fun destination.
• Keep hand sanitizer and towelettes handy for everyone at your outdoor festivity and paper towels (not a rag to hoard bacteria) for the grill master.

Rule #2: Separate

• Prevent any cross-contamination by keeping ready-to-eat foods or already prepared dishes separate from any that still need to be cooked while traveling.       Separate by keeping each individually wrapped and packed in different larger bags or containers to prevent any spills.
• Designate plates and utensils that will be used for raw food and keep those from touching any cooked foods.

Rule #3: Cook

• Completely thaw meat before cooking to ensure even cooking. Use the fridge for a slower method or the microwave if it will be cooked immediately.
• If using a marinade prior to grilling, do so in the fridge for up to two days for flavorful and tender meats.
• Cooking outside can be a treat for all, as long as you have the right tool. Keeping a food thermometer on deck is the only real way of knowing your food has been properly cooked the whole way through. Not even the good ole visual method will do. Cook beef and sausage to 160 degrees and chicken and turkey to 165 degrees. Hold those temps for 3 minutes and measure in the thickest part of the meat.

Rule #4: Chill

If you cooked at home and packed your dishes, be sure to chill foods right after cooking- this prevents foods from mingling around the danger zones.

• Transport food directly from the fridge to the cooler just before heading out for summer fun. Once there, keep any meats chilled until it’s grilling time.
• You’ll want to keep your dishes in a shady area and set your timer. Food shouldn’t sit out for more than two hours when outdoors and anything that needs to be kept refrigerated should be kept cold in an insulated cooler with ice packets. In this warmer weather, higher than 90 degrees, food shouldn’t sit out for longer than one hour. Keep an extra close eye on anything made with mayo or dairy.
• While you want to keep your cold foods cold, you want to keep your hot foods hot – preferably near the grill.
• Pack up leftovers in shallow containers and refrigerate as soon as possible.

For more information check out foodsafety.gov and homefoodsafety.gov. Happy barbequing and picnicking!

Condiments are a food’s best friend. Ketchup and French fries, a soft warm pretzel dipped in deli mustard, or even ranch drizzled over cold pizza. Although that last one is a favorite of mine, low-fat ranch with veggies is a better and healthier alternative.

There is a vast array of condiments that enhance the flavor of most foods, or condiments can be a must needed compliment to a certain meal like dressing for salad. However, condiments are pretty sneaky because they come in small packages and may be consumed in tiny quantities, but condiments often add extra calories, fat, sugar, and sodium to meals and snacks. The chart below is a few of the most common condiments used, along with their calorie, fat, sodium and sugar content.

From the chart, most of the condiments are low calorie per serving size, but when more than the recommended serving size is consumed, the calories, fat, sugar, and sodium add up. Always be aware of the serving size and try looking for low calorie, low sodium and low fat options when choosing your condiments and dressings.

You can even hold the mayo, and try these healthier alternatives instead:

• Mustard: This condiment seems so lonely without its counterpart ketchup, but ketchup can be loaded with high fructose corn syrup. Mustard alone is great, and comes in many varieties from regular yellow, whole grain to honey mustard.  Substitute it for mayonnaise on a sandwich, add it to homemade dressings or use as a dipping sauce.
• Salsa: Make it fresh. It is a great way to increase fruit and vegetable intake. Make it at home by chopping tomatoes, onions, jalapenos for heat, and herbs. Add fresh lemon juice and a pinch of salt and pepper for a tasty salsa to put over an egg white omelette or to eat as a snack with low sodium corn chips.
• Vinaigrette Salad Dressing: A much healthier substitute to the traditional creamy dressings, made with healthier fats like canola, grape or olive oil. It also serves a double role as a delicious marinade.
• Hot Sauce: This spicy condiment is packed with flavor, and low in calories; a tiny bit goes a long way. Chili peppers contain capsaicin, a compound that makes peppers hot, helps with congestion, and has antioxidant properties.

It’s summertime! It’s a perfect time to go out, enjoy fresh air, and spend time with family and friends. Summer is filled with social events such as picnics, potlucks, BBQs, carnivals and state fairs with plenty of unhealthy temptation. Traditional summer barbecue foods can definitely compromise the beach body you worked so hard for in the months leading into summer. Try some of these healthy tips for your summer BBQs so you can have fun grilling without the guilt that won’t sacrifice taste or the spirit of the season.

Healthy Summer Food Substitutions

Instead of: The traditional heavy meats high in fat (ribs, hamburgers, etc.)
Try: Lean protein choices such as chicken or shrimp and serve them on skewers as kabobs. They are easy to throw on the grill and are packed with protein and low in calories and fat. Add colorful veggies such as zucchini, bell peppers, and squash to add delicious summer flavors and loads of antioxidants.

Instead of: Macaroni and potato salad
Try: healthier pasta salads that replace mayo with fat free/low-fat yogurt or heart healthy unsaturated fats like olive oil. Toss in some lean protein choices and colorful veggies for a boost of nutrition and flavor.

Instead of: Deep fried onion rings
Try: Coating sliced onions with egg whites and a mixture of grated parmesan cheese, whole-wheat flour, and panko breadcrumbs and bake in a 450 degree oven for about 15 minutes for a crispy, satisfying treat.

Instead of: Ice cream sandwiches, (nearly 500 calorie snack with 60% from saturated fat)
Try: Making your own ice cream sandwiches using lower-fat sorbet. Better yet, skip the cookies and enjoy your sorbet or low-fat yogurt with fresh fruit.

Additional Tips For Enjoying A Healthy Summer:

–          Be mindful of what and how much you are eating. Take breaks to see if you’re still hungry before you go back for another plateful.

–          Get some physical activity while you’re outside. Have fun backyard games with friends and family (don’t forget the sun block!)

–          Avoid the burn. Studies have found that compounds in charred and cooked meats may contain carcinogens, or cancer causing agents. Decrease this risk by marinating food before grilling.

–          Use a smaller plate. Studies have shown that people tend to serve themselves bigger portions when they have a bigger plate. Grab the salad plate to serve yourself to cut calories while maintaining the taste.

Along with the traditional meat items, such as hamburgers, hot dogs or steaks, grill up some vegetables or fruits for a low-fat option.  So, if you are just learning to be grill master, concerned about carcinogens (a substance capable of causing cancer in living tissue), or want to prepare healthy low-fat meals follow these tips and  check out these delicious recipes (Click the links):

Tips to Grilling Up A Slimmer Summer

• Marinate your food.  Before you start grilling, take some time to make a marinade, which provides coating around the foods, limiting the formation of harmful carcinogens.  There are many varieties of marinades to make from citrus to sweet; it will make a big difference to your grilled foods.
• Give it a good clean.  Make sure to clean the grill with a wire brush to remove any buildup of char, which can be carcinogenic to your health.  Then wipe down with a damp cloth or paper towels to remove anything that wasn’t taken off by the wire brush.
• Watch out for flames.  When grilling meats, poultry or fish on an open flame, the fat from these proteins drips onto the flames creating a carcinogenic smoke.  By grilling leaner protein sources can result in less bad smoke.  Another precaution to take is to line the grill with foil poked with holes, to make a barrier against the smoke and food.
• Don’t let it burn.  Discard any noticeable burnt areas around the food and try not to eat, as those pieces have the cancer-causing substances.
• Fruits and veggies please!  Grilling fruits and vegetables caramelizes the natural sugars that give it a great flavor.  Keep it plain or marinate them, it tastes just as delicious.  You can also make a switch from your traditional salads and grill them, like a grilled Caesar salad.  Also, increase your fruit and vegetable intake and replace the meat entirely with vegetables like grilled eggplant or portabella mushrooms for a similar meaty texture.
• Instead of steak, try grilled fish.  Salmon, trout, and herring are high in omega-3 fatty acids, which are very heart healthy.  Shrimp is great on the grill as well, bringing out a tasty smoky flavor.
• Keep it lean with chicken.  Grill chicken breast, but remember to remove the skin.  Try grilled chicken kabobs in between layers of fresh veggies or a zesty grilled chipotle chicken sandwich with your favorite veggies.
• Choose your meats wisely.  Choose lean meats that have less fat, such as loin or round cuts of beef or pork.  Choice and select grades of meat, instead of prime, have lower amounts of fat.  This of course limits the amount of fat that will drip onto the fire while grilling, limiting the production of the bad smoke.  Also, remember to trim the extra fat after you take it home.  Try a lettuce wrap with grilled steak or grilled pork fajitas.

Summer is around the corner, as well as Father’s day.  Treat your dad to a grilled feast with low-fat grilled veggies and proteins.  There are many food items you can grill, so when it heats up inside the kitchen, go outside and take it to the grill!

The end of spring is drawing near as hotter weather rapidly approaches. Most schools are wrapping up their last lessons as students anticipate the upcoming summer months. Families are planning family vacations while others look forward to summer events such as beach fun, poolside parties, picnics and BBQ’s. The longer, warmer days of summer can bring a feeling of laziness that may lead to a lack of activity. There’s plenty of ways to be active and still enjoy summer break while relieving physical and mental stress. With this in mind, it is important to stay cool, safe, and healthy during the hotter months and still have summertime fun.

ENJOY THE SUN WHILE STAYING HEALTHY!

SUMMER FUN

It is tempting to want to lounge around during the hot summer days, but why not take advantage of the hot weather and sunny afternoons and be active! Here are some ideas for summer activities that the whole family can enjoy:

–          Enroll your kids in a summer sports program of their choice. This provides physical activity for the kids as well as allows them to make new friends and be social. These programs can be organized by formal leagues, scheduled classes (like martial arts), or even be informal activities organized by neighborhood gatherings.

–          Plant a small garden, cultivate a flower box, or plant a few flower pots. This is an activity that the whole family can enjoy. Gardening involves strength, endurance, and flexibility, and may help in relieving physical stress and muscle tension.  It can also be a great stress reliever as well as lower blood pressure and improve the quality of rest/sleep at night. Not only is it a great bonding/learning experience for the kids, but it doesn’t hurt that it burns calories too!

–          Take advantage of the nice weather and participate in outdoor activities. Not all activities require you to spend money. Take advantage of the sun and take a hike with the family, enjoy a nature walk, play games such as tag, Frisbee, or dodge ball, go bicycling around the neighborhood or at your favorite park, stay cool and go swimming, or have slip-and-slide sprinkler parties! Not only does it keep you active and healthy, it’s a good bonding experience as well.

SUMMER SAFETY

While enjoying the fun summer activities, it is also important to be safe during the hot weather:

–          Keep yourself and your family hydrated. Stay cool with a refreshing glass of water before, during, and after physical activity to avoid dehydration. Add some fresh fruit and mint for some low-calorie flavor!

–          Protect yourself and your family from the sun. Wear wide-brimmed hats, apply water-resistant sunscreen with at least SPF 15 and re-apply every 2 hours, avoid intense activities between 12 noon – 3pm when the sun is at its strongest, dress appropriately for the heat, and wear sunglasses to protect your eyes.

–          Find some time to relax and unwind between activities.  It is also good for your body to take a break and relax between activities. Take time out of your day to meditate or have some quiet time to yourself. This can help lower your blood pressure as well as control stress hormones (such as cortisol) that contribute to a widening waist and the increase risk of heart disease.

SUMMER FOOD

Complement your summer activities with healthy eating! BBQ’s and picnics may not always promote health. Try substituting natural, low-fat ingredients in meals that your family and friends can all enjoy. Here are some ideas for healthy summer meals:

–          Turkey Burgers. Substitute a 3oz turkey patty for your burgers. It contains less calories and saturated fat than lean beef. Eat it with a whole grain bun, lettuce and tomato. Instead of cheese and bacon, add avocado for extra flavor and healthy fats. Substitute mayo with mustard or a low-fat mayo or dressing. Serve with grilled veggies or a crisp salad.

–          Sandwiches. Avoid processed lunch meats and sandwich fillings that are high in fat and calories. Try grilling chicken breast and eat it with whole grain bread or bun, along with BBQ sauce or low-calorie condiments, lettuce and tomato. Instead of the traditional mayo-based chicken, egg, or tuna salad sandwiches, try mixing them with homemade guacamole or low-fat vinaigrette. Add vegetables such as chopped celery, apple, or dried fruit. Serve on whole grain bread, whole grain or veggie tortilla, or a lettuce leaf and make it a lettuce wrap!

–          Pasta Salad. Use whole grain or veggie pasta. Add grilled chicken breast or another lean meat or substitute beans or hard-boiled egg as your protein source. Add your favorite vegetables such as broccoli, cauliflower, carrots, bell peppers, and olives for flavor and color. Top it off with vinaigrette and fresh herbs and enjoy!

–          Veggie Kabobs. Add a healthy flare to your BBQ with a flavorful veggie kabob! Grill your favorite veggies marinated in fresh ingredients such as oregano, olive oil, lemon, and garlic. Add some cubes of tofu or another favorite source of protein and you got yourself a perfect summer meal. An easy to make recipe that the whole family can enjoy!