Grill Out & Chill Out For Long Lasting Health 


Summer is here, so bring on pretty picturesque picnics, hot holiday celebrations and backyard barbeque bashes. With these fiery festivities for the sizzling heat, comes another type of heat, grill heat. Most likely, you and your loved ones will attend or host an event requiring that all famous grill. So how about firing up that grill, cooking up a storm, and hydrating all with these nutritious drinks and eats?

Benefits To Grilling

  • Adds flavor without added fat
  • Retains the greatest amount of nutrients
  • Generally requires shorter cooking time

Grill & Chill Menu

FISH: Salmon Fillets    |    Tuna Steaks    |    Shrimp Skewers

MEATS: Lean Chicken & Turkey Breasts    |    Lean Ground Beef    |    Flank Steak    |    Tender Pork Loins    |    Center Cut Pork Chops

VEGETABLES: Portobello Mushrooms    |    Bell Peppers    |    Summer Squash    |    Cherry Tomatoes    |    Zucchini    |    Cauliflower    |    Onions

FRUIT: Watermelon Slices    |    Pineapple Rings    |    Peach Halves    |    Plum Halves   |    Mango Slices

DRINKS: Lemon & Lime Water    |    Cucumber Water     |    Coconut Pineapple Smoothie

Grill Deep, Chill Sweet: Health Benefits to Each 

FISH: Cold-water fish contain polyunsaturated fats, which are known collectively as omega-3 fatty acids. These good fats reduce inflammation components such as prostaglandins that in large amounts act as tumor promoters and encourage the development of cancer. Omega-3s love your heart and blood vessels which in turn improves the electrical stability of the heart, guarding against deadly out-of-rhythm heart beats, notes researcher Dariush Mozaffarian MD, PHD, a cardiologist at Harvard Medical School and the author of a recent study finding that people who ate just two fish meals per week cut their risk of heart disease death by 36 percent. This coincides with the current recommendation set forth by The American Heart Association of consuming two fishy meals a week for optimal heart health.

MEAT: Iron and zinc are packed in the meat. Iron is an essential mineral that brings oxygen throughout the body and zinc is needed for a peak immune function.

FRUITS & VEGETABLES: Nature’s natural gifts are filled with a bountiful feast of virtually all vitamins and minerals. They are also loaded with antioxidants which help to block free radicals, the offenders that damage healthy tissues.

BEVERAGES: Since your whole body is primarily 60 percent in water, it makes sense to hydrate well. Additionally, your body uses water in all its cells, organs, and tissues to regulate its temperature and maintain bodily functions.

Tips to Create

MEAT: Marinate before grilling with a mixture of olive oil, mustard, and brown sugar. Add additional flavor with salsa and fresh herbs. Or create a kabob bar combined with veggies and build a meal-on-a-stick. Offer one-inch pieces and allow guests to build their own.

VEGETABLES: Merely brush veggies with olive oil and season with pepper and oregano.

FRUITS: Grill on low heat until slightly golden and let the natural sugars caramelize. Serve on top of low-fat frozen yogurt or angel food cake.

BEVERAGES: Simply cut thin slices of lemons and limes. Or add a chillin’ kick and incorporate this recipe.

Coconut Pineapple Smoothie

  • 1 cup pineapple, chopped
  • ¼ cup coconut milk
  • ¼ cup vanilla yogurt
  • 1 Tbsp. sweetened flaked coconut
  • Ice

Simply combine all ingredients in blender and mix until desired consistency. Top with flaked coconut.  

Here’s to your health by grilling and chilling all season long!

Sources: The Academy for Nutrition & Dietetics, Prevention, & The American Heart Association 

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