How To Eat Healthy During A Summer Party

A summer party is all about pools, ice cream, skimpy clothes and…BBQ!!

There’s nothing better than walking through a neighborhood and smelling the sweet aroma of grilled meat in the air. I don’t know about you, but it makes me feel extremely patriotic!

The only downer is when you get invited to a summer party after weeks of working on your summer beach body. Instead of being thrilled, you begin to panic.

Do you know what to do when faced with eating someone’s barbecue at a summer party?

You don’t want to be rude to your hosts but at the same time you don’t want to destroy all your progress. The typical summer party BBQ food gang will be there in full force:

  • BBQ ribs
  • Burgers
  • Hot dogs
  • Potato salad
  • Baked beans
  • Corn on the cob
  • Strawberry shortcake
  • Cookies
  • Popsicles

With such a list of summer party foods, who cares about the last couple of workouts!

You EARNED the chance to let loose! You desire to Release The Beast on that BBQ party’s delicious foods!

Slow down amigo!

There’s no need to go to that extreme. You can still achieve your body goals and have a good time as well at any summer party. Let me show you the way.

Here’s MicVinny’s guide on eating and staying healthy at summer barbecues:

Reduce Calories Before The Summer Party

Most likely the BBQ party will be during the late afternoon/evening hours. That means you will be having a late lunch or early dinner. Given that you don’t know the exact calorie count of what’s at the barbecue, leave some extra room for those excess calories by eating less for breakfast.

I personally perform intermittent fasting on a daily basis. It’s the art of fasting for 14-20 everyday before eating your first meal.

Some folks jokingly call it “Skipping Breakfast”.

Intermittent fasting allows me to eat bigger sized meals 2-3 times a day instead of a bunch of smaller ones. By reducing (or skipping) breakfast, it will allow you to eat more calories while at the BBQ.

Eat Green Veggies

The first food you should stack onto your disposable plate is vegetables. Seek green vegetables first. If there is no green vegetable, reach for any other vegetable that is not drenched in oil or butter.

You can never eat too many green healthy vegetables.

If all you see is salad, go for it. Just make sure it’s more vegetable than cheese, dressing or other.

We want to get our vitamins in, and veggies are how we do it!

Note: Corn should be treated like a starch source on this day (as well it should be on other days if you’re not already doing so).

Eat That Grilled Protein

There’s nothing quite like the smell of grilled meat fresh off the fire.

Just the thought of it makes me want to jump around and yell like captain caveman!

Speaking of cavemen, this is a day in which I would go with my Paleo diet practitioners and try to emphasize eating some meat!

The best tasting barbecue foods are composed of fatty cuts of meats. If all you see is ribs, steaks chops, brisket, burgers, dark meat chicken, wings; then embrace this as a high protein, higher fat meal.

If you see grilled chicken breast, white fish, or turkey then you can possibly make this BBQ into a high protein, high carb meal. Either way it won’t be perfect.

If it’s a higher fat day that just means all your other carb sources will need to go down for this day. If you’re eating leaner meats, that means you can empathize carbs as your energy source and avoid adding fats to your meals.

Avoid Processed Foods

Please make sure you eat meat that looks like it’s from a real animal.

You should try not to eat processed meats like hot dogs, sausages and brats. Those foods are mostly fat with barely any protein value so those are not your top dog choices for this day.

Heck, even a dachshund “hot dog” has more protein in their tiny bodies…but let’s not get any crazy ideas while at our friend’s house ok?

dachshund in hot dog costume
Where’s Sparky mommy?

Go Easy on That BBQ Sauce

Hopefully the grillmaster is skilled in their craft and knows how to season their protein properly.

Well-seasoned protein sources equates to you needing less barbecue sauce. The majority of barbecue sauces on the market contain lots of high fructose corn syrup.

You should not need more than one tablespoon of barbecue sauce. Try to eat pieces with as little as possible so you can control the sauce.

Go Easy On Other Condiments As Well

Your lowest calorie choices are mustard, salsa, hot sauce, & vinegar. When faced with other condiment choices, try to eat less than a tablespoon.

The problem is that you don’t know what’s in most of those condiments. Too many contain lots of sugars & additives. We don’t need all that garbage in our system!

Avoid Processed Carbs

Due to the high fat content of your grilled main dish, there’s no need to go crazy with your carbs. If there’s baked potatoes, plain white or brown rice available, go for it.

The processed carbohydrates we see at barbecues are just wasted calories that add no nutritional value. We’ve been brainwashed to think that we have to have these cheap goodies with our main meals at BBQs.

You don’t need them!

Whether it’s a pastry, cracker, chips or bread, they’re not worth the cheap temporary thrill they will give you. You’ll be happy the moment they touch your taste buds, but in the land of sorrow and regret by the time you swallow.

Jubilee-cake

Avoid Sugary Drinks

The weather is hot so you should be getting some fluids in your body. Drink water and not sugary drinks. You already will be getting sugar from the BBQ sauce. Embrace water and unsweetened tea.

If you are just a sugar monster, then bring your own sugar free liquid drink mix to the party. Add to your cup as many times as you please during the BBQ. Just make sure that once the party is over, you write down that you’re still a recovering sugar addict and today was a win!

Eat Fruit for dessert

If you still crave sugar, reach for some fresh fruit! Feel free to devour watermelon, peaches, pineapple or whatever fresh fruit is served. Fruit is always a better option then engulfing half a pie.

Fruit is nature’s candy right?

Socialize

Trying to be Mr. and Mrs. Perfect can be stressful and time consuming. If you’re stressing about every detail on this list then you’re missing the grand picture. You should be living your life to it’s fullest.

If all you do is dwell on the foods you can’t eat, you’re going to make life miserable for yourself. The food selection process becomes much easier if you arrive at the BBQ with the mindset that you will talk with your friends and family. You’re just changing your eating not your entire social status.

Laugh and have fun!

What you eat is only a minor part of this human experience!

 


How do you handle summer party BBQs? Leave a comment below.

Is It Possible To Make Dunkin Donuts Coffee & Frozen Drinks Healthy?

Welcome to MicVinny’s insight into Dunkin Donuts breakfast menu. We previously discussed  your eating options at Dunkin Donuts. This week’s post is all about Dunkin Donuts coffee and drink options.

Is Dunkin Donuts coffee a sugar trap or is it possible to get a healthy dose of caffeine from Dunk Donuts?

Most business professionals get their coffee from one of three places.
1) Starbucks
2) McDonalds
3) Dunkin Donuts

Those seem to be the big three major coffee chains in America.

Way back in 1990, who would have thought that any of these places would be known as coffee institutions?

Dunkin Donuts upper their game as the millennium started to approach. I guess some genius marketer saw the direction the world was heading.

Now even I’ll admit, that I’m not a huge coffee connoisseur. I’m still old school and would prefer to brew my own in a coffee maker

But even in going old school, you can find Dunk Donuts coffee at your grocery store. Amazing right! Fast food chains selling their own products for the masses.

We got it good right!

Dunkin Donuts Coffee For Busy Traveling Professionals

Think about the last time you went to a Dunkin Donuts. Did you see more people ordering Dunkin Donuts coffee or ordering donuts?

Whether it’s at the airport or on your way to the office, more people are choosing coffee over donuts as their preferred Dunkin Donuts ordering option.

With so many going that route, isn’t it time to really dive into what’s actually inside Dunkin Donuts coffee?

Watch the video to find the answer!

Dunkin Donuts Coffee & Frozen Drinks Video Highlights

  • What exactly is inside a flavored coffee drink?
  • Always bet on black!
  • Caffeine can be your friend (if used correctly)
  • Do you really need so much sugar?
  • Who decided to turn breakfast coffee into a desert?
  • Shots Shots Shots Shots…..Dunkin Donuts has flavor Shots!
  • Oreo flavored hot chocolate…Are you serious!?
  • The tragedy that is called Frozen Iced Coffee

What Should You Eat From Dunkin Donuts Breakfast Menu

Dunkin Donuts breakfast menu has been the best friend of busy traveling professionals for many years.

Think about it.

What do you normally look forward to at early morning meetings, that boring presentation or that box of goodies sitting on that table?

While waiting at the airport for your next flight to take off, what fast food chain can you depend on to be open no matter what time of day?

What fast food restaurant upped their coffee game to become one of Starbucks fiercest competitors to keep travelers wide-awake?

Dunkin Donuts!

Dunkin Donuts Breakfast Menu

Who doesn’t like donuts?

There’s one for every different craving you may have.

You have glazed donuts, jelly donuts, chocolate éclairs, Boston crème, maple donuts, sprinkles, etc. When all are combined in a box, it’s awfully hard to resist!

As long as we follow a healthy diet, we can splurge on Dunkin Donuts every now and than.

Sadly, most people don’t really understand how to eat in moderation.

An innocent trip to Dunkin Donuts typically causes us more harm than good.

Luckily, Dunkin Donuts has helped people diversify from just eating donuts by providing more breakfast options to compete with McDonald’s for breakfast champion.

They look good to the eye but are these Dunkin Donuts sandwiches and wraps really worth eating?

If you’re a person that cares about your health, is it even possible to find something healthy at Dunkin Donuts?

Watch the video to find the answer!

Dunkin Donuts Breakfast Menu Video Highlights

  • See the nutritional breakdown of Dunkin Donuts best-selling donuts
  • How to divide your protein, carbs and fats while traveling
  • Can you pronounce the ingredients inside your donuts?
  • Are Dunkin Donuts DD Smart options actually healthy?
  • Nutritional breakdown of Dunkin Donuts breakfast sandwiches
  • Where are the vegetables and fruit options?

Popular MicVinny Fast Food Survival Guide Posts

How To Create A Healthy Breakfast From McDonalds While Traveling
How To Confidently Create A Healthy Salad From Any Restaurant Part II
Fast Food Survival Guide: How To Order Chipotle While Traveling

How To Pick A Post Workout Drink While Traveling

Everything doesn’t always go as planned when traveling.

Heck, I even got food poising 4 hours after recording this video.

It also took me over a month to realize this post never even posted when it originally was suppose to!

Is it embarassing?  Yup!

But you didn’t see me just give up.  Neither should you!

You can still have a great workout no matter where you travel to!

Anybody that’s been lifting weights for awhile knows that proper nutrition can make all the difference in the world in how your physique looks.

In today’s video, MicVinny talks about getting a proper post workout drink from a limited convenience store while traveling.

Post Workout Drink Video Highlights

  • MicVinny’s current workout routine
  • Pre workout meal recommendations
  • Peri Workout nutrition
  • Post workout meal ideas
  • Comparing high protein post workout sources
  • Is Milk better than protein shakes?
  • Making the best choice with what you have available

WHO IS THIS GUY??

MicVinny is a body transformation specialist who provides Fitness  For Traveling Professionals

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Release The Beast: Conquer Mental Physical & Diet Challenges To Unleash The Champion Inside! Book And/Or Audio Book

Just Keep Going: How To Avoid Seasonal Weight Gains & Finally Get To The End Of Any Fat Loss Diet Plan

10 Grocery Store Items To Buy When Eating Healthy On A Budget

Does eating healthy on a budget sound impossible?

When searching for food, isn’t it always easier to find cheap foods that are unhealthy than it is to find affordable healthy food?

Why is that?

Well mainly if you let commercials and advertisements control your appetite, you assume that the only food that those on a budget can afford is your standard westernized fast food and junk food.

What if I told you that there were lots of healthy choices inside your own grocery store?

Let’s explore ten grocery store items that you can buy so you can be eating healthy on a budget.

Foods High In Protein

Canned Tuna

Canned tuna is one of the cheapest protein sources you can find in the world!

A typical can of tuna contains approx. 22 grams of protein.

No added fats or carbohydrates, canned tuna is pure protein at it’s finest!

Be sure to go for the tuna packed in water and not the ones packed in oil. That oil is unnecessary calories for the majority of people eating this budget friendly high protein delight.

Eggs

Eggs are often overlooked for being a great protein source. Over the years there’s always debate over whether or not eating a whole egg is healthy for you.

I’m here to tell you to just eat the whole egg! Egg yolk is one of the cheapest healthiest fat sources you will find.

One large whole egg contains 6 grams of protein and 5 grams of healthy fat.
Make whole eggs a part of a high protein high fat meal.

Organic and cage free are always the better options but remember this article is about eating healthy on a budget.

Buy what you can afford with your budget.

Lean Ground Beef

The leaner the beef, the lower the amount of calories you will be eating. Grass fed beef would be perfect, but it’s most likely the most expensive ground beef option at the grocery store.

The most healthy and budget friendly prices are typically between 80% – 94% lean.

Whole Chicken

Humans have conditioned themselves to having meats not look like their natural state. We are so far removed that we will pay grocery stores extra money to have our meat products boneless and/or skinless.

That’s why it’s always cheaper to buy meat with its bone and skin still in place. Nothing gets cheaper (per pound) than buying a whole chicken.

Even if you’re not a cook, you can still buy a whole rotisserie chicken from most American grocery stores. The price you’re paying per pound is a steal!

Top Round/ London Broil

The price of the overall package may seem on the high side but when you break it down as the price you’re paying per pound of protein, top round (or London broil depending on where you live) is a winner!

This cut of meat is from the leanest part of the cow and is an excellent high protein source. The reason it’s so cheap is due to its low fat content. The leanness of this cut of beef makes it very tricky to cook without getting tough.

I highly recommend you use this cut of meat in stews or slow cooker recipes. With the right recipe, you have yourself a hidden high protein gem.

Milk

If you are not lactose intolerant, then you have nothing to worry about. Milk was a big bodybuilding staple in the golden years of bodybuilding.

If you go the skim milk route, you have yourself a perfect high protein high carbohydrate drink.

If you go the 2% or whole milk route, you have a great weight gainer for those looking to add weight onto their bodies.

8 grams of protein per cup is not too shabby!

Greek Yogurt

Greek yogurt has a higher protein amount than plain yogurt, which is why you should be eating Greek yogurt.

Don’t ruin Greek yogurt by adding artificial fruits or other sweeteners to it. Mix it with real fruit or use it in your smoothies.

I personally use it as a base for homemade salad dressings, dips or on top of potatoes as a substitute for sour cream.

Beans

If you want something quick, I suggest canned beans and legumes. If you are at home and have time to soak beans overnight, go the dry route.

Either way you won’t have to pay much money. Beans is a very cheap high protein high carbohydrate source.

Black beans, pinto beans, kidney beans, garbanzo beans, etc. are all great choices.

Lentils

The cool thing about lentils is not only do they have a higher protein/carbohydrate ratio then other beans but they also don’t require any presoaking.

You can buy a dry bag of lentils and instantly throw them into a meal thus making them a very cheap healthy food.

Vegetables

Cabbage

The cheapest vegetable you’ll find at your grocery store for the size and amount you will be getting back.

Steam it, sauté it or boil it.

Broccoli

Buying the whole head is a cheaper option than buying broccoli flowerets. Fresh is typically cheaper but it’s ok to buy frozen as well.

Kale

Twenty years ago, Kale was rarely seen in grocery stores. Now this superfood has become a stable in most grocery stores.

There’s protein, vitamin K, C, A, potassium, and lots more inside this leafy green.

Fruit

Bananas

If have craving for some sure, seek out a simple banana.  Bananas typically cost less than $.90 a pound at most American grocery stores.

Apples

There are many variations to choose from.  Be adventurous and try different types.

Examples of apples:

  • Golden delicious
  • Fuji
  • Granny Smith
  • Honeycrisp
  • Jazz
  • Gala

Healthy Carbs

Rice

If you’re following a high carb lifestyle, there’s nothing wrong with white rice. The bigger the bag of rice, the more money you will save in the long run.

If scared of eating white rice, you can always eat brown rice. Not as cheap but still an option

Potatoes

A 5 – 10 lb. sack of potatoes is extremely cheap. Potatoes are a very simple and very diverse carb source.

The key is to not ruin this healthy source by added tons of cheese, fat or other ingredients to your potatoes.