Feeling the Burn? Help for Heartburn Sufferers
SEP 26, 2023Acid reflux is caused when the sphincter between the esophagus and stomach relaxes inappropriately, allowing food to go backwards.
Read MoreIt all starts with Memorial Day, then there is the Fourth of July, followed by Labor Day and picnics with family and friends all summer long. Grilling and barbecues are an excellent way to kick-start a healthy spring and summer by making a few adjustments to the typical fare of hamburgers, hot dogs, mayonnaise-soaked salads and chips. Here are some tips for healthful, guiltless grilling.
1. Marinate cuts of meat for more flavor with less fat.
Here are some lean-meat choices:
And these are other options, slightly higher in fat, but packed with flavor, include:
Of course skinless chicken and turkey breast are low-fat options as well. Check out marinade recipes online; one site I like is All Recipes.
2. Replace excess fat with a dash of spice and creativity.
If you still want a good, old-fashioned burger, consider going with 95% lean meat (beef or turkey) and adding different ingredients and spices to provide flavor without the fat. Options to consider:
Restaurants have found that replacing up to ¼ of the ground beef with the cherry or prune pulp maintains the flavor, texture and especially the moisture of the burger while adding valuable nutrients and lowering the fat. I have done this and nobody could tell that I altered it!
You can add almost any spice to your burgers:
3. Use your grill for more than meat.
Fish, vegetables and especially fruit (grilling brings out the sweetness) are great ways to lighten up your menu.
When it comes to seafood, try salmon, or tuna right on the grill. Or cook more tender fish such as tilapia, sole or catfish in an aluminum foil packet with a good spicy rub or lots of aromatics such as herbs, lemon or orange.
While corn is a favorite vegetable for the grill, you can also grill:
Drizzle with a light brush of oil, balsamic vinegar, and spices.
4. Swap out popular toppings.
To keep the flavor and texture without the added calories and fat, trade out the usual toppings of cheese, mayonnaise, bacon, ketchup and fried onions, as these can almost double the calories and more than double the fat of your average burger and bun:
Enjoy the summer with family and friends, and consider trying some of these tips to lighten up your food choices while you're at it.
Acid reflux is caused when the sphincter between the esophagus and stomach relaxes inappropriately, allowing food to go backwards.
Read MoreIf you’ve ever wondered what number is ideal for your fitness, or even tried to hit a “target” heart rate, our provider has some tips for you.
Read MoreKidney stones have a reputation for causing a tremendous amount of pain. While they can be excruciating, the good news is pain can be controlled and permanent damage can be avoided if treated promptly.
Read MoreWhen you need local health information from a trusted source, turn to the CHI Health Better You eNewsletter.