arts&life

eat right now

T

Stacy Goldberg

Contributing Writer

42

he sun is starting to shine here in
Detroit and we are gearing up for
barbecues, picnics and pool parties
packed with indulgent food and sweets. Check
out some of my summer survival tips to help
ensure your soiree does not jeopardize your
health and nutrition goals. Stay cool!
BURGERS & DOGS Swap your traditional
carb-packed hamburger bun for easily digest-
ible sprouted grains. Kale or romaine lettuce
leaves make great wraps, or dare to go bun-
less entirely! Impress your guests while getting
a dose of beta carotene and fiber by grilling
sweet potatoes and using them in place of a
bun.
When barbecuing, consider cleaning up your
protein options. Choose hot dogs and burg-
ers that are organic, grass-fed, antibiotic- and
hormone-free, non-GMO and made with-
out nitrates, nitrites and fillers.
Like your meat chargrilled and burnt?
Think again. According to the National Cancer
Institute, heterocyclic amines (HCAs) and
polycyclic aromatic hydrocarbons (PAHs) are
chemicals formed when muscle meat, includ-
ing beef, pork, fish or poultry, is cooked using
high-temperature methods. This could be pan
frying or grilling directly over an open flame.
In lab experiments, these have been found
to cause changes in DNA that may increase
the risk of cancer. Reduce your risk by keep-
ing your meat off open flames and avoiding
prolonged cooking times, especially at high
temperatures. Aim to continuously turn meat
over and remove any charred portions prior to
chowing down.
Sick of turkey burgers? Start a new tradition
by serving up salmon burgers. They’re packed

June 15 • 2017

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not only with healthy omega fatty acids, but
they’re a perfect flavor for summer.
SUMMER SNACKS You may be tempted to
reach for a salty snack while lounging on the
beach. Try swapping potato chips for high-
fiber dry-roasted lentils or air-popped pop-
corn. If you’re looking to add crunch to your
meal, sprinkle cayenne pepper on your raw
veggies. Crudite are easy to pack, portable and
pair well with individual pre-portioned con-
tainers of hummus or guacamole.
Need to beat the heat with an ice-cold drink?
Ditch the sugary soda for naturally sweet-
ened coconut water or try water infused with
your favorite summer fruits.
Eat the rainbow with fruit kabobs. Use
bright, colorful fruits to create skewers burst-
ing with flavor and nutrition. Different vita-
mins, minerals and antioxidants your body
needs can be found in produce of varying
colors.
If you dream of ice cream, try blending
frozen bananas to create a homemade treat
that is sure to be a crowd pleaser. Add peanut
butter or sunflower-seed butter for a creamy,
nutrient-dense dessert.
Pop red or green grapes in the freezer and
kick back by the pool with a good book and a
bowl of these icy delights. They’re a refreshing
and fun treat for both kids and adults.
SUMMER FOOD SAFETY Remember to
keep a clean cooking environment to guaran-
tee that this year’s barbecue is the best yet.
Here are some tips from the USDA to ensure
that harmful bacteria doesn’t stick around to
cause foodborne illness.
Cook with fresh meat — freeze immediately
raw meat that won’t be used within the first

two days of purchase.
Go right home from the grocery store to put
your perishables in the refrigerator.
Thaw and marinate meat in the refrigera-
tor rather than on the countertop.
Don’t cross-contaminate.
Wash hands before and after handling raw
meat.
Use separate utensils and dishes for raw and
cooked meat.
Start and end with a clean grill or cooking
surface.
Clean your barbecue thoroughly after each
use.
Time to dig in, right? Not so fast. It’s impor-
tant to note what time you put your food
outside. According to foodsafety.gov, perish-
able foods should not be left out for more than
two hours. If it’s an especially hot day, easily
spoiled foods should not sit out for more than
one hour. If you arrive after the food has been
served, it is not uncouth to ask your host what
time the food was put out. Turning down sec-
ond helpings may require willpower, but sure
beats food poisoning!
If you’re taking a refrigerated or perishable
summer snack on the go, always pack food
in an insulated cooler with ice packs to keep
refrigerated items cold. After your long beach
day, clean your cooler thoroughly with water,
a mild detergent and rinse well. Throw out all
empty baggies and garbage immediately. Don’t
wait until your next adventure to clean your
cooler, as bacteria waits for no one.
Staying healthy in the summer may seem
like a daunting task. Yet, simple easy steps and
swaps may lead to a healthier you. You will be
glowing on the inside and out this season. •

NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH
YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY
TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.

S tacy’s
Summer Survival
Guide

