How to Beat the BBQ Blues

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How to Beat the BBQ blues – Tips and Strategies

– Bring healthy dishes to share. Ideas include veggie platter, fruit platter, whole wheat pasta salad, light hot dogs, and/or veggie burgers. Your family and friends will think you are so generous, while you secretly plan on filling up on your healthy foods.

– Get Active! Bring a frisbee, play with the kids, and run around! Take the focus off food!

– Avoid impulse eating by spending time away from the buffet table.

– Use smaller dishes.

– Never go to a party hungry, you will tend to over eat.

– Go with a plan. Visualize yourself at the party making successful choices. How will you feel afterwards? Visualize yourself making unsuccessful choices. How will you feel afterwards? The choice is YOURS!

– Think about this thought from Mary Poppins…Enough is as good as a feast!

– Drink water, water, and more water.

– Stick with fruits and veggies first to fill up, or have a huge plate of salad before you go for the main course.

– Leave leftovers with your guests.

Serving and Portion Size hints:

1 cup = an average woman’s fist

1/2 cup of rice or potato salad or ice cream = 1/2 of a baseball

3 oz. of meat = deck of cards

3 oz. of meat  = checkbook

2 tbsp = ping pong ball

1.5 oz. of cheese = 4 dice

1/4 cup of nuts = golf ball

1 teaspoon = thumb tip

Remember…think ahead…how do you want to feel after the bbq and beyond?

Try this healthy entree recipe!

Greg’s Turkey and Black Bean Burger

1 Pound 99% lean Turkey Breast

1/2 Cup Egg Substitute (Egg Beaters)

1 Cup Old Fashioned Oats

1/2 Cup Black Beans, Rinsed

1/2 Cup Green Bell Pepper, Finely Chopped

1/2 Cup Onion, Finely Chopped

1 Teaspoon Mrs. Dash (Original)


Measure Oats and then roughly chop for smoother finished texture. Mash beans slightly. Mix all ingredients together. Form into 8 patties using a little more than 1/2 cup of mixture for each. Place large skillet over medium heat and spray with non stick cooking spray. Cook until done turning once.

Serving Information

Yields 8 servings, 131 calories per serving and 1.4 grams of fat.


Cristina “Crissy” Andreoli
Social Media Representative,  Mamaroneck

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