Something for the BBQ

Here is a great article about BBQ'ing from caloriesperhour.com that I wanted to share.

Thinking of cooking hot dogs, hamburgers and brats on the grill this summer? These foods all add lots of fat and calories to your meal, so you'd do well to think about venturing out a bit and grilling up some lower fat options.

There are plenty of other choices that are great for your taste buds as well as your waistline. Freshen things up a bit by grilling a variety of fruits, vegetables and lean meats.

Cooking vegetables right on the grill adds a wonderful flavor. Baste firm vegetables like peppers, corn, eggplant and mushrooms with balsamic vinegar. Then season them with herbs and place them on a hot grill until they are tender and brown, usually about 10 to 15 minutes.

Place harder root vegetables like carrots and rutabagas in heavy-duty foil and sprinkle them with a little water and seasoning. Then wrap the foil closed and place the bundle on the grill until the vegetables are tender.

Marinate lean meats, including poultry and fish, before grilling. A simple oil and vinegar dressing in a zip-top plastic bag works well and makes for quick cleanup. Brush on light, oil-based sauces during grilling, but baste with sauces containing sugars (fruit puree, honey, preserves) toward the end of the cooking so they don't burn.

Kabobs made from fruit are a delicious ending to any meal. Place them right on the grill, over low heat, until the fruit is hot and slightly golden.

To learn more about selecting and barbecuing lean meats, see Fire Up the BBQ and Make It Lean:

http://www.caloriesperhour.com/news_060510.html

To learn more about fun and healthy alternatives to meat, see Barbecuing Fruits and Vegetables:

http://www.caloriesperhour.com/news_060809.html

Treat yourself to something new from the BBQ this summer!

Natures Cures in Fruits

I love fruit, and so does the rest of my family. We're not big veggie eaters, so I push my kids to eat fruit as much as possible.

I found a great article over at Natures Cures where Diane gives the following list of fruits and their benefits to our body. Great, great list!

• APPLES - the pectin in apples lowers cholesterol. They also stimulate digestion and help relieve constipation. Remember, "an apple a day keeps the doctor away"!
• APRICOTS - they are high in vitamin A and other minerals (like iron). Those clean the blood of impurities, and help us get over anemia. Apricots also help with acidic conditions and sluggish digestion and are helpful to inflamed bronchial tubes.
• AVOCADOS - they contain essential fatty acids that our heart, brain and skin need. And, yes, they are a fruit!
• BANANAS - they have been known to heal diarrhea, colitis, ulcers and constipation. The potassium in them makes them perfect for athletes as it gives quick yet lasting energy.
• BLUEBERRIES - help clean the blood and ease inflammation. Adding blueberries to your diet can help with constipation, diarrhea, anemia and menstrual problems.
• CANTALOUPE - is rich in potassium, vitamins A and C. Helps heal constipation, stiff joints, blood disorders, and obesity.
• CHERRIES - cleanse kidneys, liver and urinary system. Rich in magnesium and iron they are excellent for high blood pressure, anemia and arthritis.
• CRANBERRIES - help the kidneys and bladder because their acidity creates an environment where bacteria cannot thrive. Also used to clarify the complexion.
• DATES - They are an energy - giving source of dietary fiber, iron and potassium.
• GRAPES - have easily digested sugar for energy. Potent cleansers for liver and kidneys.
• KIWIS - higher in vitamin C than most fruits.
• LEMONS - they are a natural antiseptic, which makes them a powerful internal cleanser for the whole body.
• MANGOES - helps strengthen poor digestion and overcome acidity in the body. Will help calm inflamed kidneys. They are also rich in beta carotene.
• ORANGES - will help with high blood pressure, lung problems and vitamin C deficiency. They are alkalizing to the body.
• PAPAYAS - rich in papain, which helps the digestive system. Contain a large amount of alkaline minerals, especially calcium, vitamins A and C.
• PEACHES - improve color and health of the skin and the complexion. Valuable in treating anemia, sluggish digestion and high acid blood conditions.
• PLUMS - great energizers and cleansers of the intestinal tract. They have a mild laxative effect which gives them the ability to relieve gas and hemorrhoids.
• RASPBERRIES - have the ability to heal obesity, high blood pressure and constipation. Their ellagic acid is helpful in treating cancer. High in vitamins A and C.
• STRAWBERRIES - rid the bloodstream, liver and intestines of toxins. They can benefit stiff joints and rid the body of excess catarrh.

Easy Ways to Eat 5 Fruits & Veggies Each Day

Tricks for Healthy Treats

-- By Laura Bofinger, Staff Writer at SparkPeople

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
• Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
• When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
½ cup fruit or vegetables (raw, cooked, canned, or frozen)
1 cup of leafy salad greens
¼ cup of dried fruit
¾ cup or 6 oz. of 100% juice
½ cup cooked peas or beans (from canned or dried)