Uh oh...here comes cookout season!

This past weekend, it stopped raining just long enough for us to realize that cookout season is upon us and summer is right around the corner! Barbecue chicken, ribs, pork chops, mac-n-cheese, potato salad, corn on the cob, baked beans--you know and love the menu! You’ve been working hard all winter and spring to get summer ready, now all of these cookouts don’t want you to be great. After struggling through this Memorial Day, inaugural cookout weekend, I realized that I need to prepare better for these things. Rather than zeroing in on the vegetable options, I thought about some of the other areas where I struggle most at these kinds of events and offered some techniques to deal with these situations.

Chips, the crunchy space filler. You’re hanging out waiting for the food to really be done and you spot the chips on the far end of the table, so you load up a plate or two just to have something to munch on while you are teased by all the delicious smells. They might be tasty but those empty calories are worth the space they take up. Instead look to healthier snacks while you wait.

Scope it out:  A little salad can make a great pre-dinner snack. Look for salads that are actually salads and don’t just have salad in the name. Think Garden Salad with raw vegetables for the snack and have smaller amounts of the potato or pasta salad with your meal.

Bring your own: Bring some veggies for your self to snack-on. Carrots, peppers and celery are great crunchy snacks that can be eaten raw or you can ask the chef to toss them on the grill.

Bring some for everybody: Bring a dip! Fresh Salsa or bean dip will add levels to the chip station and you’ll feel less guilty about inhaling the two handfuls while you wait.  

Wait for the lean meats. Burgers, dogs, and sausages seem to be the most popular items at the cookout. As quickly as they are up, they are gone. Unfortunately, these options are also highest in unhealthy fats. Lean, grass fed cuts of beef or pork would be ideal since they have higher ratios of healthy fats and other nutrients. If that’s not an option for you, wait a little longer for the chef to grill up leaner options like chicken or fish.

Scope it out: Talk to the chef. If it’s appropriate, ask the chef about their meat choices. Listen for loin or round in the name to determine if it’s a lean cut of meat. Talking to the chef might also get you to the front of the line when they pull the chicken or fish off the fire.

Bring your own: This may only be acceptable at a close family cookout but bring your own meat. You know what quality and cuts of meat you like, just remember to bring enough for the chef!

Bring some for everybody: Marinate chicken breasts overnight. Opting for a marinade instead of a bottled barbecue sauce can add flavor to the chicken without sacrificing calories.

Cakes and pies, I do despise! Just sitting there looking all delicious and inviting...the desert table is the easiest place to lose all of your shit. It was hard enough avoiding (only having a little of) Big Mama’s Mac-n-Cheese but that caramel cake at the other end of the table is looking real delectable. Fight the urge a bit longer and reach for the more fresh option to curb your sweet tooth.

Scope it out: Find a cup and head straight for the fruit salad. Fruit salads are not just for the kids! Scoop out some fresh berries for that after dinner treat.

Bring your own: Bring a couple of apples or oranges and leave them in the car. You never know when you’ll need to make an emergency trip because the options are looking a little bare.

Bring some for everybody: Share the joys of grilled fruit with everyone. Pineapple, apples, and watermelon are delicious options to throw on the grill.

Alternate between alcoholic drinks. Through all the socializing, good food, and flowing drinks, it’s important to remember to stay hydrated. A great exercise is to have a glass of water for every alcoholic beverage you have. This will reduce both the calories you consume and the chances of being beaten by the summer heat.

These are some of the pitfalls that I run into. Every event and menu is different, so I’m always adjusting my approach to maintaining healthy eating habits. I never want to be rude or come off as arrogant, so it’s important for me to figure out ways for me to navigate food choices that might be out of my control. I hope these tips help you out this summer. Don’t hesitate to share your feedback.

Got some recipes we should try out? Let me know how you stay healthy during cookout season!  

Eat to live. Live to be.

B. Bowden

Check the label!

First lady Michelle Obama sharing excitement about the new Nutrition Facts labels, 2014

On Friday, May 20th, first lady Michelle Obama announced the release of the new Nutrition Facts Label for packaged foods. At the event she joked that “very soon you will no longer need a microscope, a calculator or a degree in nutrition to figure out whether the food you’re buying is actually good for our kids.” According to the United States Food and Drug Administration's (FDA), conversations about the change began about two years ago, more than 20 years after the last round of changes. The FDA hopes the new label is easier to read and highlights what consumers need to know.

It seems that with these new changes, the FDA might be able to shift our attention to areas where we need the most help. Some of the key changes include-- increasing the size of the calories to make them more visible; adjusting serving size to reflect more realistic portions; adding a per-package column for some products in case you get carried away; highlighting added sugar to help determine how much “natural” sugar is in a product; focusing on the types of fat rather than the amount in calories; and adding Vitamin D and Potassium since most Americans aren’t getting enough in their diets.

Although these changes appear to be great for consumers, the FDA is getting some major push-back from the food industry; namely the sugar industry who are worried for their products which may be painted in the wrong light by these new changes. They fear that the new labels will be too telling. Too much truth, they say! Well they didn't quite say that but that’s what I’m hearing. Most companies have the next two years to update their labels, so we’ll see how loud they squeal as they figure out how to make their products look less telling.

Connecting it back: Decoding the label

“Great, the Nutrition Facts label is changing...but B, I didn’t know what I was looking at in the first place.”

No matter where you are on the spectrum, you are not alone. More than 77% of Americans are checking out the Nutrition facts label. Here are some things to think about no matter which version of the label you are checking out:

• Serving Size and Calories: It’s recommended that we eat around 2000 calories per day. If that Big Mac puts you 25% of the way towards your daily limit, imagine what happens when you add fries and a drink. Be mindful that there might multiple servings in a given package which means you might have to multiply the figures on the label.

• Types of Fat: We need fat in our diet so looking solely at the Total Fat doesn’t paint a complete picture. Look for unsaturated fats found in nuts, seeds, and vegetable oils. Limit saturated fats found in dairy products, meats and unhealthy desserts. Avoid trans fats!

• Limit sodium and sugar: We know that excess sodium and sugar cause health issues, but food manufacturers know they’ve got us hooked. Look at Total Carbohydrates and the ingredients list to understand the sugar in the package. Total Carbohydrates are made up of healthy fiber, sugar (both natural and added) and sugar alcohols. You want that fiber to be high and the sugars to be low. Also, if sugar or one of its 50 names is near the top of the ingredients list, that is probably not the most healthy product.  Use the Percent Daily Value to help determine a healthy sodium level; Sodium- (low) less than 5%, (high) more than 25%.

• Pack in those vitamins and other nutrients:  Don’t glance over the bottom of the label. Vitamins and minerals are essential for proper function and good health in general. Change up your products to ensure you are good all the nutrients you need.

Eat to live. Live to be.

Best,

5 tips to get more greens in your diet

"Eat those greens!" For a while, this could only be in reference to two types of greens; collard greens or iceberg lettuce. It wasn't until later that I started to understand the variety, versatility and health benefits of leafy greens like romaine lettuce, spinach, and kale.

Leafy green salads seem to be the easiest way to get greens into your diet.  You could eat salads everyday and there’s enough variety out there to never have the same one for longer than you want but sometimes you just need a break. However, incorporating leafy greens in different ways can prevent us from getting bored and potentially making regretful food choices. This week, I want to think outside the salad and share five alternative ways to add leafy greens to your diet.

1. Blend 'em up! Smoothies

Smoothies are the perfect way to sneaks some greens into your diet. Add a handful to your favorite fruit smoothie for an added nutrient boost. You might agree that sometimes green smoothies can taste a little...green. If that's not your thing, freeze greens like spinach or kale to cut some of that green taste.

Men's Journal

Check out this Men's Journal article for some healthy protein-packed smoothie recipes.

2. Scramble 'Em Up

Saturday morning comes around and you know that bowl of cereal isn't going to cut it today. Make it up a grown-up breakfast so you can get through the day's agenda. Chop up some collards or some kale and add it to your morning egg scramble.

The Hungry Hutch, Kale & Egg Scramble

This simple Kale and Egg Scramble can set you up nicely for a productive day.

3. Cook 'em up

Leafy greens shrink or wilt when you heat them, so cooking them is a great way to get lots of greens onto your plate without feeling like you are overdoing it.

CaribbeanPot, Caribbean Spinach with Shrimp

Keep it simple and saute some spinach in some olive oil with a couple of cloves of minced garlic and half of a diced onion to add to a plate. Or pair it with some protein like this Caribbean Spinach With Shrimp recipe and serve over rice.

4. Sauce 'em up

So you've got an extra batch of collard greens because you watched Soul Food last night and went shopping like you have 12 mouths to feed. No need to worry, you can blend those greens right on up and make a delicious sauce for some pasta, rice or meat of your choice.

@DariusCooks, Collard Green Pesto

Sauce up those greens and freeze them for a rainy day with this delicious Collar Green Pesto recipe.

5. Get Creative

Leafy greens are versatile ingredients and can add new dimensions to just about any dish. Think beyond the salad and you'll have no problem eating your greens.

G. Garvin, Stuffed Pork Chops

Add a layer of flavor to your favorite cut of lean meat, like this Stuffed Pork Chop recipe. Or pair it with fresh ingredients to fill out a pasta dish, like this Roasted Tomato and Spinach Pasta recipe.

What's your secret? How are you eating your greens?

Check us out on Instagram [@blackmensguide] and let us know!

Eat to live. Live to Be.

B.Bowden