Author: Jessica Serdikoff

There are, admittedly, few less convenient situations than losing your kitchen, from renos and extended vacations to the all-too-infamous college dorm experience. It’s easy to feel like our healthy lifestyles must be put on hold until certain situations change. But with a little forethought and the right attitude, your own well-being never needs to take a back seat to your circumstances.

Step 1: Assess

No refrigerator access? No microwave? No problem.

But I highly recommend some kind of blender or food chopper. I keep a fairly compact and affordable one at work for food demos and am amazed by how much it can do. Also, invest in a good quality chef’s knife. You don’t need to spend a fortune; in college, I picked up a $14 knife and it still gives my $250 replacement a run for its money. Other useful pieces of equipment include: storage containers for the fridge, freezer, and pantry; bowls; and a can opener.

Seriously, that’s it.

Step 2: Stock

It’s important to have a small collection of staples that you can eat as-is or prepped with the available equipment. Here’s my list:

Produce (fresh, frozen, dried): avocados, broccoli, carrots, celery, greens, peppers, potatoes, sweet potatoes, and tomatoes. And basically any fruit.

Protein: beans (canned), cheese (small amounts) & no-salt-added cottage cheese, eggs, nuts and seeds, natural nut and seed butters, peanut flour, plain Greek yogurt, protein powder, soy (edamame, tempeh, tofu), tuna.

Fiber-rich carbohydrates: whole grain breads, crackers, pitas, old-fashioned oats, quinoa, rice cakes.

Condiments: herbs (dried) and spices (I recommend at least cinnamon, garlic powder, Italian seasoning, and chili powder), hot sauce, hummus, salsa, vinegar.

Step 3: “Cook”

You could spend hours sifting through recipes online that don’t require any fancy kitchen equipment, but these ideas should get you started!

Breakfast

* Overnight Oats. I’m totally smitten by the chewier texture and make-ahead nature of overnight oats! If you don’t have a fridge, though, try making your own (microwaveable) oatmeal packets instead.

* Eggs. Once you realize you can cook eggs almost any way imaginable in the microwave, nothing will stand between you and a protein-packed morning! Pair your favorite method with this two-minute flourless English muffin and fresh veggies.

* Yogurt Bowls. Smoothie bowls shouldn’t get to have all the breakfast-bowl fun! A humble spoon is all you really need for a sensationally filling yogurt breakfast, sweet or savory!

Lunch & Dinner

* Salads. Hearty salads make formidable recipes for a kitchen-less cook. Two of my favorites are Edible Perspective’s Thai Kale Salad and Green Kitchen Stories’ Chestnut, Bean, and Tahini Salad (using pouches of pre-roasted chestnuts to keep it no-cook).

* Sandwiches. Think beyond PB&J or ham and cheese! I discovered a creamy avocado and white-bean wrap in my own college years, and it’s still one of my all-time favorites. Another option: take a whole grain or corn tortilla, add some salsa or red sauce, a mess of vegetables, and a touch of cheese, and you have yourself a microwaveable pizza or quesadilla!

* Hot Messes. Dump a whole bunch of nutritious ingredients in a bowl and dig in! Think microwavable stuffed potatoes; burrito bowls ready in minutes; and mac-n-cheese without any dubious cheese powder. (To make that last one extra-nutritious, add in as many fresh or frozen veggies as you can before microwaving!)

Snacks & Desserts

* Energy Bites. The key as a kitchen-less cook is a recipe that only requires a spoon, a bowl, and a little elbow grease to throw together, like hemp protein truffles or cranberry coconut balls.

* Mug Treats. I find the trick with most mug desserts is to err on the side of undercooking, pausing often to stir. My vote is for brownies or chocolate-chip cookies.

* Spoonable Sweets. Whip up some chocolate chia pudding (if you have a blender, use it here; it’s not required but does help with the texture), chocolate (or not!) avocado mousse, or even raw “cookie dough” and you won’t miss the stovetop/oven versions one bit.

As Julia Child said, “You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.” Keep it fresh. Keep it simple. And above all, just keep cooking.

“Yesterday I was bad: I had a cookie.”

“Last night I cheated and had some ice cream.”

If you’re anything like my clients, sentences like these have become second nature to you. Unfortunately, when we view a particular food as off-limits and then “cheat” to eat it, we feel guilt or regret. This can trigger a cascade of nutrient-poor food choices. Suddenly, we’re three cupcakes in, feeling crummy (physically and emotionally), and thinking that we failed.

So how do you “bounce back” after a cheat before it devolves into an all-out, guilt-ridden binge?

Step 1: Explore what contributed to your less-nutritious food choices

Were the “healthy” choices you were attempting too restrictive? Did they leave you feeling deprived? Are you not resonating with the values, goals, or reasons why you were trying to make more nutritious food choices in the first place? 

Reconnect with why a healthy diet matters to you; not why it matters to your doctor or some family member or friend. If the only reason you load up on veggies and pass on chips is to appease someone else or to try to resemble some Hollywood ideal of beauty, then of course you’re going to struggle! Unless the motivation comes from within, you’ll wear yourself ragged trying to choose the food you think you “should” eat over the one you really want.

Consider what else is going on in your life as well. We often use food as a coping mechanism, turning to comfort (“cheat”) foods when we’re lonely, overwhelmed, or struggling financially (just to name a few instances). The food soothes us, but only temporarily. And it may cause guilt, physical discomfort, and long-term health problems. 

Instead, try meditation, yoga, relaxation activities (bubble baths, listening to calm music, knitting), exercise, talk therapy, and journaling.

Also, consider your environment. Do your friends and family respect your goals, or do they often leave you with gifts of your favorite trigger foods? Are nutritious foods convenient and in plain sight, or is it easier to grab the box of cookies? If a food is a strong trigger for you to make food choices that you later regret, remove it from your environment. We don’t force alcoholics to spend all day staring at a bottle of wine without touching it. Set yourself up for success.

Step 2: Stop looking at your eating pattern as something you can “cheat” on in the first place!

This process requires a shift away from the diet mentality, where you follow a restrictive set of food rules temporarily in order to achieve some promised, generally aesthetic result. The good news is that diets don’t work anyway, and it’s high time we break up with them for good. Whenever I ask my clients if their favorite diet worked for them, they say, “Sure! While I followed it.” Eventually, though, they’re no longer able to live up to the unrealistic demands of the diet’s rules, and so they cheat or quit.

When you say good-bye to the diet mentality, food is no longer a moral battleground. There are no rules, so you can’t do anything to break or cheat on them. You may have principles that guide your choices (like being vegan) or help you achieve goals (like lowering cholesterol). Occasionally straying from those values isn’t cheating; it’s just part of life. You’re in charge, replacing judgment and guilt with freedom and, most importantly, choice.

Stop saying, “I can’t eat [blank]” and start saying, “I choose not to eat [blank].” 

Step 3: Forgive yourself and move on

You can’t change the choices you’ve already made, but you can learn from them. Practicing mindfulness can help you become more aware of what influences your choices; then you can understand where your cravings and decisions originate.

Once you realize that “cheating” is really just your brain’s cry for help when it feels deprived or uncared for in some way, you can start treating yourself with the compassion you deserve.

Energy has become the holy grail of the modern world, its seekers attacking their pursuit with a zeal bordering on religious. Everyone wants more; no one has quite enough. What supplement, what pill, what superfood, what magic potion can we take to unlock the elusive mystery that is energy? Clients look to me expectantly, eager to hear my magical cure for their diminished vitality.
My answer typically leaves them sorely disappointed. Here’s the secret: Go to sleep! If you’re not getting adequate sleep (quality or quantity), you aren’t going to have energy. Period. End of story. No amount of food or activity level will fix that.
We are overworked, run down, and overwhelmed. We work more, sleep less, stress more, and seek solitude less. The “magical secret” in fact has little to do with nutrition and everything to do with slowing down for a change. Let yourself rest. Sleep. Meditate. Unplug from technology. Sit in silence. Breathe.

Unfortunately, I can only imagine the scoffing and gestures that are being made toward your computer screen, reading some nutrition writer’s piece on how the only solution is to rework your entire schedule, cut back at your job, put away the technology, and find time for some extra shut-eye.
I know, it’s downright blasphemy, and ultimately, probably not too realistic, either.
Getting to the root of fatigue is crucial; you won’t unleash some store of untapped energy within you if your lifestyle isn’t conducive to it. However, those changes take time, and some may not ever happen. In the meantime, let’s take a closer look at nutrition, because there may very well be some foods in your diet that are making your fatigue even worse.

1. Refined (“Simple”) Carbohydrates

There are two main types of carbohydrates: simple and complex. Complex carbohydrates (grains, beans, and starchy veggies mostly) are made of these crazy-long chains of sugars; because they’re so big, they take a long time to break down and lead to more sustained energy.
Simple carbohydrates, on the other hand (like fruits, sweeteners, and the dairy sugar, lactose), are made of much shorter chains, which can be broken down and absorbed much more quickly. This causes blood sugars to spike and eventually crash even lower than before, particularly when eaten in large quantities.

Keep in mind, though, that simple versus complex isn’t the end of the story. Anyone who claims otherwise most likely hasn’t done all of their research.
A simple carbohydrate with lots of fiber (like berries) behaves more like a complex carbohydrate, in that it breaks down more slowly and can help with energy. A complex carbohydrate that has been stripped of its fiber (like white bread), on the other hand, behaves a lot more like a simple carbohydrate and can ultimately leave us feeling more lethargic.
Be wary of refined grains, sugar in all of its glorious forms, and sweetened beverages of all shapes and sizes (yes, even too much cold-pressed fruit juice). These foods not only increase feelings of lethargy but are more likely to lead to feelings of depression, which can further impact energy levels for the worse.
Instead, choose whole grains like quinoa, farro, wild rice, and sprouted grain breads; opt for whole fruits over smoothies or juices; and if you need a little added sweetness, try lower glycemic, nutrient-rich sweeteners like coconut sugar, local honey, and pure maple syrup. Remember, though, “natural” sweeteners are still simple carbs, so use them judiciously.

2. Low Carbohydrate Diets in General

On the flip side, getting enough carbohydrates is equally important. You see, all carbohydrates eventually break down in the body into glucose (otherwise known as “sugar”), which is our bodies’ preferred source of fuel.

Our brains in particular run on these broken down carbohydrates. On top of that, we aren’t really able to store glucose in large quantities, so we need a pretty steady supply. Before you reach for that IV drip of soda, though, let me clarify that by “steady supply,” I mean getting small to moderate amounts at each meal.
Eat too much, and you’ll feel sluggish as your body struggles to process it all. Don’t eat enough, and you’ll feel low energy as your body struggles to fuel itself on, essentially, fumes. When I explained this to a client recently, she had a light bulb moment and asked in amazement, “Is that why when I cut out all carbohydrates for several months I felt…lifeless?”
Why, yes. Yes, it most certainly is.
Look, I’m not someone who has her clients shoveling carbs into their pie holes like there’s no tomorrow. Determining what amount of carbohydrates are right for you as an individual requires walking a fine line. Some people seem to thrive on slightly lower amounts, but as a clinician, I rarely recommend someone drop below 40 percent of their calories from carbohydrates.
Whenever I have someone in my office consuming less than that—even if the sources of the carbohydrates they are eating are extremely nutrient-dense and complex—I guarantee you the complaint that brought them into my office is lack of energy. And when they increase their carbs even slightly, they immediately feel more energetic. That’s no coincidence.

3. “Diet” or Low Calorie Foods

If low carbohydrate diets, from Atkins to keto and beyond, leave many people feeling extremely fatigued, the same can be said for most “diet” foods in general: Special K cereals, “ice creams” that claim to have 200 calories per pint, and half the frozen meals in your local supermarket are all prime examples. Everything is in 100-calorie packs (a number, by the way, that is completely arbitrary), and even now, decades after the low-fat craze, products use their lack of fat as a draw for diet-conscious consumers.

Generally, these products are marketed to women because we’re taught we should eat like birds or, in other words, barely at all. They are practically the caloric equivalent of chewing on air. They may literally fill up our stomach (generally because they’re pumped up with isolated fibers, water, gums, and thickeners), but they do nothing to nourish us. Basically, they trick our brains into no longer asking for food, but our cells are left still starving for energy. Food is fuel; if you don’t eat enough, you will feel tired. And cranky. That hangry feeling? It’s totally a thing.
It’s like if you were running out of gas in your car, but instead of stopping for more, you just poured water into the tank. Sure, the water will fill the tank, but your car most certainly ain’t gonna run on it. Do that enough and your car is as good as gone.
It can be challenging after a lifetime of dieting, but remind yourself that food is not the enemy. Give yourself permission to eat. Listen to your body; I can’t tell you how many times I say that. It’s dying to tell you how it feels, what it needs, and what it doesn’t.

4. Caffeine

Caffeine can absolutely help to alleviate fatigue in the short term, and it’s one of the safest, most effective “supplements” (or food compounds) when it comes to quick energy bursts.
This makes it particularly useful one hour (up to four hours) before an endurance workout. It also helps with concentration and focus, which are going to be compromised when you’re tired. However, it’s ultimately just a Band-Aid fix at best when it’s used chronically to cover up fatigue stemming from deeper issues. If you’re not getting enough calories or sleep (or if the quality of either of those two things needs improving) or if you’re experiencing emotional rather than physical fatigue, caffeine will actually only make matters worse.

This is especially true when caffeine is consumed in the afternoon or later, because it is more likely to interfere with sleep (and let’s face it, that is pretty much the last thing any of us needs). So, try to keep your caffeine habit confined to the early portions of your day. Remember, this includes all forms of caffeine—not just coffee—so that would also mean you need to curb your p.m. habit of reaching for chocolate, tea, certain soft drinks, energy drinks, and supplements.
If you do consume caffeine, stick to moderate to low doses and consider switching to green tea, which some say has a gentler effect on alertness. If your caffeine consumption is beyond that “moderate to low” dose range, take steps to cut back gradually rather than cold turkey to help your body adjust.
Most important, though, is getting to the root of the problem: a better night’s sleep, a nutritious diet, enough but not too much physical activity, and/or stress management. Am I a broken record yet?

5. Alcohol

Alcohol is a sneaky substance. First, it makes you feel drowsy because initially, it’s a depressant. This lulls you into a false sense of security and can make you doze off. Then, it continues to break down in the body, transforming from a depressant into a stimulant.
It can increase epinephrine (a stress hormone) in your body and ultimately lead to a more restless sleep. You may not consciously wake up during the sleep, but your body will not be adequately rested. And how do you feel after a restless night’s sleep?

Yup. Fatigued. Not to mention how chipper and energetic you feel with a nice hangover the next morning.
The honest-to-goodness answer to this conundrum is a highly unpopular one: Don’t drink. I know, I know. If that’s not happening, try cutting back gradually over time until you’re down to one or two drinks on special occasions, and pay particular attention to the amount of alcohol you consume close to bedtime.
If you’re having a hard time latching on to that motivation to change your drinking habits, try keeping a journal of how you feel physically and emotionally the day after drinking versus the day after a night spent not drinking, and see if you notice anything different between those two scenarios. How did you perform at work the next day? How rested did you feel? What kinds of foods did you gravitate toward? (Remember those simple carbs we talked about? They’ll only add insult to injury, but chances are, you’re more likely to go for them when you feel crummy.) It’s also crucial to seek support from those around you, so they know how they can help.

6. Any Food to Which You Are Intolerant or Sensitive

There is some controversy in this, but fatigue is increasingly being recognized as a symptom of food intolerances. This is most well pronounced and widely accepted when it comes to celiac disease and gluten intolerance.
Although gluten sensitivities are likely a little over-diagnosed (and over self-diagnosed) in this day and age, for the people who do have issues with gluten, the cognitive side effects are very real. And for individuals who feel neurological improvements on a gluten-free diet despite not having a diagnosed intolerance, consider first whether it’s due to the removal of gluten or simply the removal of many processed foods that do contain gluten, like bagels, cakes, and many takeout foods.

Beyond gluten, everyone responds to food and the environment uniquely, which can make it difficult to pinpoint intolerances. A good first step is a food and symptom diary, which involves meticulously keeping track of everything you eat and every symptom you feel. Keep one for as long and in as much detail as you can, and speak with an allergy specialist, gastrointestinal doctor, or registered dietitian to help you find answers to your concerns. These diaries can be quite a challenge to interpret on your own.
Ultimately, you may need to try an elimination diet to pinpoint exactly which foods are bothering you. Many exist, but all should be overseen by a professional well-versed in their intricacies. Some popular elimination diets include the Specific Carbohydrate Diet, gluten-free, low FODMAP, and GAPs.
Oh, and if you discover that you’re intolerant to a food? Stop eating it! Even though it’s tempting to have a cheat day or weak moment, the pain you’ll feel afterward won’t be worth it. The consequences may not be as severe as allergic anaphylaxis, but they still cause damage, even if you don’t feel it.

Make the change.

Again, even completely eliminating all of these foods will not fix fatigue caused by some underlying issue, but cutting back on them is certainly a step in the right direction. Then once you get the hang of which foods to watch out for, you can start paying attention to which foods make you feel like getting up and moving.

The fatigue plaguing so many of us is unlikely to be caused solely by one thing. Sleep is a big issue, but physical activity, stress, technology, and yes, nutrition all play pivotal roles. We can’t tackle them all at once, and many people feel more comfortable starting with something relatively tangible and simple, like food.
In general, cut back on the processed foods and slowly incorporate more wholesome, minimally messed-with options. You’ll automatically start consuming fewer “simple” and low fiber carbohydrates and more “complex” and high fiber ones. It will also steer you away from packaged “diet” foods.
That one shift—simple but admittedly challenging for many (so go slow!)—could make a dramatic difference. And even if you aren’t suspicious of an actual food intolerance, go on and give that food-symptom diary a try! You may notice some connections between your diet and mood that you hadn’t realized before. And the more you know about how your body reacts to the choices you make, the better off you’ll be.
Ultimately, the more you practice listening to your body and how it responds to foods, activities, and other lifestyle factors, the more in tune you’ll be with what it needs, and the more you’ll be able to make choices that will leave you feeling your best.

The warm weather during the summertime can do wonders for workout motivation, but if you don’t fuel up properly, all may be for naught!
Few would speed down the Autobahn in a car with its low fuel light on, yet too often we expect our bodies to be able to power through a workout on an empty stomach. It may not always be convenient, but fueling up before a workout will aid in muscle recovery, decrease the risk of hypoglycemia, and ultimately lead to a better sweat session.

Carbohydrates

Carbs are our number one source of energy, so now is not the time for Atkins or keto. Twenty grams is a good rule of thumb before physical activity, which is the amount found in a piece of fruit, a cup of yogurt, or about three-quarters of a cup of cooked oatmeal.
Not all carbs, of course, are created equal. Some recommend quick-acting, low-fiber carbs just before the workout, because the fiber can delay your stomach from emptying and cause discomfort. If you go too low fiber, though, you can cause an insulin spike that may impede fat mobilization. Aim instead for a middle ground with low-moderate glycemic carbohydrates, such as oatmeal, quinoa, dairy milk, and apples.

Protein

Carbs may be the primary focus pre-workout, but incorporating small amounts of protein is also important. The amount and type of protein needed before a workout largely depends on your goal. A mere 10 grams is usually enough for fat mobilization, whereas 20 grams of fast-acting protein (like whey isolate) has been shown to enhance muscle synthesis.
Whey and soy proteins have both been found to aid muscle recovery particularly well. Powders can work, but whole food sources can also easily be used, such as a glass of dairy or high-quality soy milk (EdenSoy or WestSoy, for example), Greek yogurt, or baked tofu.

Fat

Fat is really the only nutrient that needs to be kept to a minimum before physical activity. High-fat meals and snacks take longer to leave the stomach, which can result in an unpleasant workout experience. It can also prevent the energy-containing carbohydrates you ate from getting into your bloodstream quickly enough, leaving your body low on usable energy.
Make sure you don’t just avoid the obvious sources of fat, like butter and oils, but also high-fat proteins such as nuts, seeds, and butters made from them; red meat; and cheese.

Putting It Into Practice

First of all, size does matter. The guidelines above are pretty universal, but the exact quantities should be adjusted depending on how far away the workout is.
Personally, I prefer a solid but not heavy meal about two hours before I work out. A peanut butter and apple sandwich, a hearty bowl of oats with nuts and fruit, or a whole grain pasta dish with three ounces of chicken breast and a cup of non-starchy veggies all work.
In fact, if the previous meal was within four hours of your workout time, you may not need anything else. With enough fiber and fat, a calorically adequate meal eaten three or four hours before a workout may be all you really need.
Sometimes, though, we get caught starving with less than an hour until a workout. Here, opt for something smaller and less complex, like a glass of low-fat milk, a quarter or half cup of edamame or roasted chickpeas (watch the fat), or low-fat Greek yogurt drizzled with a little honey. If you’re prone to cramping, choose a simple piece of fruit instead.
What it really comes down to is listening to your body and how it responds to the physical demands placed on it during the workout. If you cramp up easily, try a larger meal several hours before or something very small, like a piece of fruit, 30 to 60 minutes before. If you tend to peter out and get lethargic halfway through your workout, try something a little more substantial a little closer to the workout itself.
Don’t forget to stay hydrated, either. Your best bet is to hydrate throughout the day no matter what, but make sure you get at least two or three cups of water in the hour or two before the activity, especially when it gets this hot out.
(And remember, a good pre-workout snack is important, but so is eating a nutritious diet 24/7 so that your body is always fueled and ready to go!)
Now get out there and get moving!

Mornings can be rough! There may not be a superfood capable of miraculously imbuing you with the energy of the gods, but there’s no doubt that a nutrition-focused diet can do wonders. Here are my top 10 picks to get you started.

1. Green Tea

If your morning isn’t complete without caffeine, consider switching over to green tea or matcha powder (ground up green tea leaves).

and Bon Appétit’s

with a little protein (Greek yogurt or almond butter, perhaps) or use this easy

from the Lemon Bowl, or whipping up a batch of Breakfast Criminals’ blueberry-coconut-ginger oatmeal.

9. Nuts

Too often our breakfasts are either completely devoid of fat or they’re loaded with less healthy fats from breakfast meats. Nuts offer that happy medium and can help tremendously with morning satiety.

Try a nostalgic PB&J grain-free breakfast cake, a fancy raw breakfast crumble with almond cream, or an antioxidant-packed pistachio and goji berry granola.

10. Water

Okay, water isn’t exactly a food, but when it comes to staying energized and perky, nothing’s more of a killjoy than dehydration. Even mild dehydration can lead to headaches, impaired concentration, and negative mood; and many experts say that by the time you feel thirsty, you’re already heading down that path. Be proactive instead and start your day with a big glass of water!

Not even the best diet, however, can boost energy that is lacking due to poor sleep habits, high levels of stress, or stretching oneself too thin. Nutrition can be a powerful tool…just so long as it isn’t your only one!

I know that summer is really here when the sun stays up past its dreary, winter bedtime of six o’clock, when my windows open and let in fresh air for the first time in over a season, and when that nostalgic, heavy scent of a backyard grill fired up for dinner permeates the neighborhood.

Grilling can either be an opportunity to add robust flavor to a variety of foods, or it can be a bit of a problem for our health. Now that grilling season is officially upon us, there are a few key ground rules to establish before we whip off that grill cover and light it up.

Ground Rule #1: Minimize the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), two very scientific terms for compounds that have raised red flags as being potential carcinogens. They tend to form when meat is exposed to high heat for long periods of time.

• Choose lean proteins, like fish, chicken breast, ground turkey breast, and 93% or leaner ground beef. Trim the visible fat and remove skin before cooking. Fish, seafood, tofu, and veggies have a much lower risk of PAH or HCA formation.
• Marinate foods for grilling in vinegar or lemon juice, avoiding sugary or oily marinades.
• Cook foods on the grill for the least amount of time necessary to cook them through safely. Avoid charred or blackened foods.

Ground Rule #2: Get savvy with food safety basics. Cookouts are rife with opportunities for cross-contamination and food spoilage, which can lead to foodborne illness.

• Keep raw meat, fish, and poultry well-chilled until just before cooking. If any of it needs to thaw, set a reminder to transfer it from the freezer to the bottom shelf of your fridge the day before.
• Never re-use cooking utensils or dishes that have touched raw meat, unless you have washed them thoroughly with soap and water in between.
• Don’t leave cold salads and sides at room temperature for more than two hours, especially if they contain mayonnaise or dairy.

Ground Rule #3: Rethink the menu. Trust me, I like a good burger as much as the next person, but I think we can breathe some fresh and healthy new life into traditional cookout fare.

• Mashing a ripe avocado into extra-lean ground turkey or chicken breast before cooking can keep it from drying out, so you get a leaner protein that still tastes good.
• Fish wrapped in foil or grilled on a well-soaked cedar plank offers an alternative to heavier meat dishes.
• You can even grill tofu and cauliflower!
• Go heavy on the veggies. Grill up mixed veggie kebabs, ears of corn, and Portobello mushroom caps (they make great burger alternatives); throw together an easy salad with plenty of greens, berries, and a quick oil-and-vinegar dressing; and try lighter versions of mayonnaise-based salads.
• Swap out staples like ketchup and mayo for salsa, mustard, hummus, or fresh avocado.
• Use a big leaf of lettuce instead of a bun for your sandwiches.
• Offer a beverage table of unsweetened iced tea and infused waters over soda and juice. If alcohol is a non-negotiable, stick to one or two, and really savor it.
• Serve up fruit for dessert. Grilled peaches, pineapple rings, and watermelon wedges pair well with a dollop of lightly sweetened yogurt, and banana boats stuffed with just a few dark chocolate chips are great wrapped in foil and grilled until warm and melty.

Ground Rule #4: Go beyond the food. A cookout is a celebration, and although food is a big part of it, it’s far from the only one. Plan for some activities to keep everyone engaged and moving. We never go to a cookout without a Frisbee in tow, since it’s easily portable and great for large or small groups. Touch football, a baseball toss, hula-hooping, volleyball, and tag are other great options. If you’re not big into sports of any kind, gather the group for a walk or bike ride around the neighborhood or park.

Ground Rule #5: Relax! If most of your diet is full of nutrient-dense foods, one or two summer holiday cookouts will not fully derail your health goals. It’s important to prioritize your own well-being, but that means taking a deep breath and cutting yourself some slack now and then just as much as it means eating well and moving more most of the time. Your health journey is bigger than any one meal or social outing.

Now go out there and enjoy the summer, healthfully!