-Produce particulars:  Cook fruits & veggies at the outer, cooler edges of the grill, as they tend to both cook and burn, more quickly than meat.

-Cut the fat:  If you enjoy eating leaner, lower fat meats; spray the grill grates with a non-stick cooking oil, prior to heating up the grill.  Meats with less fat content tend to stick easier.

-Turn with care:  Turning food is crucial for even cooking.  But beware; turning too frequently can cause food to become tough and dry.  For best results, turn meats, poultry and fish only once during grilling.

-Skewer it:   I love to cook up kabobs in the summer months.  To prevent bamboo skewers from burning, soak them in water at least 20 minutes before building your kabobs.

-Spice it up: Spice and flavor your foods one or two hours before tossing them on the grill.  This length of time allows the spices to be absorbed and the food to marinate thoroughly.

A few of my favorites – good stuff from the grill:

Grilled Heirloom Tomato and Pesto Pizzas:  http://www.wholefoodsmarket.com/recipes/3015

Grilled Tuna Kabobs with Peach Mango Salsa:  http://www.wholefoodsmarket.com/recipes/2165

Grilled Veggie Tostadas with Fresh Salsa: http://www.wholefoodsmarket.com/recipes/1831

And…some of my other healthy BBQ favorites – I made these for a 4^th of July party last weekend.  They were a big hit and made it easy to sneak in some healthy stuff, without skimping on big flavor:

Feta Cheese Stuffed Cucumbers:  http://www.wholefoodsmarket.com/recipes/39

Tangy Barbeque Baked Beans: http://www.wholefoodsmarket.com/recipes/1221

Strawberry Lemon Soda (substitute sparkling wine for the sparking soda, to make it adult-friendly!):  http://www.wholefoodsmarket.com/recipes/2948

HAPPY GRILLING!

But, it can be easier said than done to maintain a healthful lifestyle amisdt the temptations of ice cream cones, sugar-filled drinks and big burgers that come along with summertime festivities.  I’d love to say I limit myself to food selections of only local and organic produce, and exercise everyday, but this is not always the case.   Is it realistic to strive for this?  With these great and wonderfully healthful, flavor-filled recipes – I say, ‘Yes!’

Before I give you something to bite into, take away some healthy warm-weather tips:

-Remember to get plenty of water, staying properly hydrated helps maintain a steady metobolic rate and helps support brain function.  Those who are perpetually dehydrated tend to over eat.

-Get moving!  Did you know it only takes about 30 minutes of light to moderate exercise per day to get those juices flowing?  Break it up into 3, 10-minute segments; perform a mini-yoga session before heading to the office, enjoy a walk after lunch, then go for a dip after supper and squeeze in a few laps.  Not only will you zap calories, but you’ll feel an amazing difference!  Opting to walk a mile to work each day, instead of driving my gas-guzzler, energizes me and gets me mentally sharp for my day.

-Downsize:  Eat 5-6 smaller meals per day, rather than 3 large ones.  Eating huge meals causes an energy spike and subsequently, an energy crash.  Eating smaller portions keeps your protien and glucose levels at an even keel for your body to constantly feed from; this is an ideal condition for your body to perform in it’s most efficient state.

Now that you’re feeling healthy and energized – get cooking!  Try out some of my waistline-friendly summer favorites.  Enjoy!  *All of the recipes below are low-fat & sugar-concious!

Cajun Tilapia with Broccoli & Brown Rice

Serves 4

Flavorful Cajun seasoning adds a pleasant kick to this colorful, satisfying entree of tilapia, broccoli, bell pepper and brown rice.

Ingredients

2 cups low sodium vegetable broth, divided
1 small onion, chopped
1 small red bell pepper, chopped
1½ teaspoons salt-free Cajun seasoning, divided
1 cup uncooked brown rice
3 cups small broccoli florets
3 (4-ounce) tilapia fillets
1 large lime, cut in half