Fattening Summer Foods

High-Fat Meats on the Barbecue

The bad news: barbecue can sabotage your waistline. A 20 ounce T-bone can weigh in at 1,540 calories and 124 g fat; an average cheeseburger has about 750 calories and 45 grams of fat; and pork or beef ribs? They come from the fattiest part of the animal. The good news: You can go lean with cuts like pork tenderloin, skinless chicken breast, and lean ground beef or ground turkey.
Hot dogs and sausages are favorite summer treats for many of us, but you might want to save them for baseball games. It’s not just about fat or calories (after all, you can choose lower fat varieties) but hot dogs, bratwursts, sausages and most dogs are high in sodium. A typical hot dog has 280 calories, 15 grams of fat, and 1,250 mg of sodium, while a 6-ounce kielbasa has 330 calories, 24 grams of fat, and 1,590 mg sodium.

Mayonnaise-Based Salads

A small half-cup portion of typical potato salad has 180 calories and 12 grams of fat; the same amount of coleslaw has about 150 calories and 8 grams of fat. To cut calories, try making your salads with light mayonnaise; or mix mayo with low-fat yogurt, light sour cream, or chicken stock. Or why not try a German-style potato salad, using more vinegar than oil? Try a pasta salad with whole wheat pasta. Then toss with lots of veggies to increase fiber and nutrients along with a low fat Italian dressing instead of mayo.

Frozen Concoctions

Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easy, but the calories add up in a hurry. A piña colada can range from 245-490 calories; a daiquiri from 300-800 calories and a Long Island iced tea can set you back 520 calories or more -- with much of it from sugar. Instead of high calorie drinks, try wine, a wine spritzer, or a mixed drink with seltzer and a splash of fresh fruit juice.

Satisfying Thirst Quenchers

Staying hydrated is essential, especially during the summer; but those cold drinks can wreak havoc with your waistline. Be careful what you choose -- if you're drinking 12-ounce containers of sweet tea, sweetened soda, energy drinks, juice drinks, or beer, you're probably taking in about 150 calories a pop. Smoothies, milkshakes and cold coffee concoctions can go much higher. Keep liquids in check and drink water or light versions of your favorite quenchers. Try adding the juice from half a lemon and a sprig of mint to your water.

Frozen Treats

A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Make it a Dairy Queen chocolate chip cookie dough blizzard and the calories soar to 720, with 28 grams of fat! You don’t need to give up frozen treats, just pass on the giant portions or high fat toppings. Look for frozen desserts like sherbet, fudge bars, fruit bars, or other treats under 150 calories per serving or fruit desserts like strawberry shortcake. Or try making your own frozen fruit pops with fresh fruit.

Fattening Fair Food

Fairs, carnivals, and boardwalks serve up some of the most fattening deep-fried diet disasters. From fried cheesecake (around 500 calories), fried macaroni and cheese (610 calories) to gigantic turkey legs (1,136 calories and 54 g fat), most eat-while-you-walk foods will give you calorie overload. Skip the fried foods and choose caramel apples or a simple grilled meat or share your treat with a friend.

Salad Toppers

Salads can be the perfect summer dinner - light, refreshing, and a perfect way to get your produce and lean protein. If you top your salad with high-calorie items, it can go from lean to fattening in a hurry. High-calorie dressings, fried chicken strips, bacon, cheese, and croutons are among the biggest offenders. Instead, top your greens with grilled chicken, strips of lean meat, or eggs, then pile on the veggies and top with a light dressing.

Mindless Munching

A handful of any kind of snack won't do much harm, but eat too much and it can sabotage your diet. Each ounce of potato chips or cheese puffs is roughly 160 calories and 10 grams of fat. Cheese nachos will set you back 692 calories (plus 38 g fat and 1,632 mg sodium); and a 10-cup box of movie theater popcorn has 550 calories, 31 g fat, and 972 mg sodium. Try snacking on fruits, veggies with hummus, or small portions of fat-free popcorn. Skip the butter and salt and instead add a small amount of grated parmesan cheese and a bit of dried oregano.

Finger-Licking Fried Chicken

A bucket of fried chicken is an easy way to feed a crowd, but it can sabotage your waistline (and arteries). So forgo fried and toss boneless, skinless chicken breasts on the grill. A 3.5 oz. skinned chicken breast has only 167 calories and 7 grams of fat, compared to a KFC fried chicken breast with 360 calories and 21 g fat. Add flavor with marinades, spice rubs, or top it with fresh salsa.

For more ideas and recipes just send me a comment and I will be happy to forward some of my favorites.

Children's Health Alert

Here are some alarming statistics that got my attention:

• Less than 7% of all children and adolescents consume the recommended 3 servings of vegetables per day. (Archives of Pediatrics & Adolescent Medicine)
• 1 child in 4 is obese. (International Journal of Obesity)
• Nearly 50% of obese adolescents remain obese as adults. (International Journal of Obesity)
• About 6% of elementary school children and 7% of adolescent children miss 11 or more days of school yearly due to illness or injury. (Centers for Disease Control and Prevention)
• In the last 20 years, Type 2 diabetes has increased ten-fold. (International Journal of Obesity)
• By the age of 12, an estimated 70% of our children have developed the beginning stages of hardening of the arteries. (Bogalusa Heart Study)
• 3-7% of school age children suffer from ADHD. (Centers for Disease Control and Prevention)

We’re not paying enough attention to good nutrition and our children are paying the price.
Taken from Juice Plus Children’s Health Study

If you have a child with the beginning signs of obesity, or know someone who does, I encourage you to contact me. I have a special coaching program just for kids!

7 Foods That Fight Fat

Fat Fighter #1 - Grapefruit

Research at the Scripps Center of Weight Management in San Diego, found that people who ate half a grapefruit before every meal for 3 months, lost more weight (without trying) than dieters who didn't eat grapefruit. The Reason: 3 grams of fiber per medium-size grapefruit

Fat fighter #2 - Coffee

A Harvard study found that a compound in coffee causes the body to secrete less insulin. Insulin causes sugar to be stored as fat, so less insulin circulating in your body, may also help to reduce stored fat.

Fat fighter #3 - Chili Powder

In a study by Dutch Researchers, people who drank spicey tomato juice before breakfast and lunch for just 2 days, consumed 16% fewer calories and tended to choose foods lower in fat than those who drank regular tomato juice.

Fat fighter #4 - Nut Butters

The combination of fat, protein and fiber in peanut, cashew and almond butters makes them hard to breakdown, so they stay in your system longer - keeping you full longer. The added bonus is that their may be enough healthy fat to amp up your metabolism. Just watch your portion - 1 to 2 tablespoons.

Fat fighter #5 - Vinegar

In an Arizona State study, when people were asked to consume 4 teaspoons of vinegar before eating a high-carb meal, their blood sugar increase was cut in half within the first hour. They ate less later on and consumed about 200 calories less per day.

Fat fighter #6 - Shrimp

15 shrimp have 17 grams of protein, 1 gram of fat and just 83 calories. Calories from lean protein may be burned faster than calories from carbs or fat because your body doesn't store protein.

Fat fighter #7 - Avocado

Our bodies burn monounsaturated fat, found in foods like avocados and olive oil, faster than saturated fats found in beef, butter and other animal products.

If you are interested in recipes that include these fat-fighting foods, make a comment on my blog and I will post them for you.

To your health....