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Fire It Up! Master Calories at the Grill with Retrofit Weight Loss
Date:5/23/2013

Margulies, who recommends the following tips for mastering the calories that can add up fast at the summer grill:

Swap a hamburger for a turkey burger. A typical 4 oz. beef hamburger on a regular bun with one slice of cheese and 1 Tbsp. of mayonnaise adds up to 620 calories. Swap the traditional burger for a 4 oz. turkey burger in a lettuce wrap with 1 Tbsp of ketchup and a low-fat cheese slice and save 410 calories.

Consider lean cuts of meat for the grill. Lighter fare includes: chicken (without skin), lean ground meat, flank steak, pork tenderloin, or low-fat sausage. Just choosing turkey sausage over Italian sausage saves 100 calories savings per 4 oz. serving (176 calories versus 288 calories).

Replace meat with veggies. Grilled vegetables or vegetable kabobs with a brushed-on marinade are great addition to your plate, or can replace the meat altogether. They add color, fiber, vitamins and nutrients. The leftovers can be thrown into a whole grain pita for a super fast and healthy lunch, which you can bring to the office.

Go super-lean for that desired six-pack: A grilled shrimp or scallop kabob, fish fillet, or fish wrapped in a foil pouch fills you with tons of satisfying, metabolism-boosting protein, without any excess fat.

Swap Cole Slaw and Potato Salad for Veggie Salad. Eat twice the portion and save 200 calories and 23 grams of fat. Regular Cole Slaw (3/4 cup serving) = 150 calories and 11 grams of fat. Potato Salad (1/2 cup serving) = 230 calories and 13 grams of fat. As an alternative, a Mixed Green Salad (1 1/2 cups) = 33 calories and zero fat. Add 1 Tablespoon low fat dressing = additional 18 calories, .5 - 1 gram of fat

“Since the summer is full of festivities and celebrations, be mindful as you begin entertaining. Remember that there is no harm in splurging once and awhile,“ Margulies said. “Enjoy being in the moment, but get right back in gear afterwards. Keep in mind that all of the social gat
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