Five Healthier Choices at Your Next Barbecue

Healthy 4 Life eNewsletter | July 2017 | 1st Edition

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“Barbecue may not be the road to world peace, but it’s a start.” 
~Anthony Bourdain

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC

(678) 719-2283

Register for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

Fire Up the Grill!
Five Healthier Choices at Your Next Barbecue

It’s once again that time of year where barbecues are in full swing! Of course, there will be all types of different foods at a barbecue. If you are trying to lose weight or just want to stick to eating healthy, there are certain foods you can eat that won’t wreck your waistline no matter how many barbeques you attend this summer. First some general rules to guarantee success at your next barbecue:

  • Never show up on an empty stomach. You’ll want to fill your plate fast with everything and anything and then fill it again. Try eating a small snack before leaving your house.
  • Drink plenty of water before the barbecue and while you’re there, especially if drinking alcohol.  The high humidity and hot weather can cause you to become dehydrated quite quickly which can also send false hunger messages to your brain.  You might think you’re hungry, but you’re really only thirsty.  Stay hydrated so you can truly notice when you are hungry or full.
  • When you arrive at the barbecue, survey all of the food and beverages and pick only those items that are your favorite must have foods.  Decide to take small portions of your favorites and do not return to fill another plate once you finish your first one.
  • Speaking of plates, make sure you put your food on a plate and do not just graze off the buffet table. You may eat much more than you think with a day of only grazing.

Now, as I’ve promised you here are five healthier food choices you can make at your next barbecue:

  1. Watermelon – What would a summertime barbecue be without watermelon?  Not only will this sweet treat help keep you hydrated since it is comprised of mostly water, it also packs quite a nutrition powerhouse! Watermelon contains a good amount of vitamin C and is a good source of the antioxidant, lycopene, known for its anti-inflammatory effects. One cup of watermelon only contains 46 calories so enjoy this summertime staple food!
  1. Corn on the Cob – This is usually another star player at most barbecues. Corn is a natural source of fiber that helps you feel full and can potentially lower the impact of high glycemic foods on your blood sugar.     A large ear of corn is about 150 calories. Try to keep those calories in line by adding flavor with spices instead of just butter.  Chili powder, cumin, pepper, garlic powder and fresh herbs can really turn up the flavor of the ear of corn.
  1. Shrimp – Did the host ask you to bring what you want to grill to the barbecue?  Shrimp is an excellent choice because not only will it cook really fast it is a very nutritious protein option. Shrimp contains important minerals like selenium and choline, an essential nutrient closely related to the B vitamins. Choline plays a critical role in metabolism and many Americans do not get enough of this important mineral. The FDA recommends 550 mg of choline per day.  Make some shrimp skewers with a simple marinade and you’ll have a metabolism boosting healthy protein that might just make your friends jealous!
  1. Sparkling Waters or Spiked Seltzers – Alcohol can be a real calorie bomb. You can eat healthy all day long, but if you have several alcoholic beverages you’ve probably had enough calories to equal at least another meal. Today, there are tons of flavored sparkling waters on the market just look for those that are naturally flavored for the healthiest option. If you do choose to drink, a shot of liquor added to your sparkling water can usually keep the drink under 100 calories. Spiked seltzer waters also contain about 100 calories and are another good option.
  1. Fruit Crisp – Love your dessert?  Try the fruit crisp on the buffet table instead of the calorie and fat bombs of cookies, brownies or cupcakes. Fruit crisps are lighter because there’s no high-fat crust and just a sprinkling of topping usually made out of oats as the “crisp” part of the dessert. If you’re asked to bring a side dish to the barbecue, this would be a good option. Since you will be making it from scratch, you can tailor the amount of sugar used in the recipe.  You can also swap out some healthy sweetener alternatives such as using Stevia instead of table sugar.

I hope you enjoy your summer and enjoy all those barbecues you’ll attend. As always, just remember to watch your portion sizes as moderation is key. Happy healthy eating & drinking!

Healthy Regards,

What is your favorite food to eat or bring to a  barbecue?

Do you have a healthy recipe you would like to share?

Your recipe could be featured in a future newsletter!

Send your comments to Stacy at: or
post on Facebook: 

Healthy 4 Life’s
Healthy Barbecue Recipe
Mango Chili Lime Grilled Tiger Shrimp

Silky mangoes blended with zesty lime and chili powder in a sweet, savory and tangy sauce that serves as both a marinade and a dipping sauce for grilled tiger shrimp.


• 1 lb. raw tail-on black tiger shrimp (size 6-8), thawed or fresh, peeled and deveined
Marinade and dipping sauce:
• 4 cups Nature’s Touch Frozen Organic Mangoes, thawed
• ¼ cup extra virgin olive oil
• Juice of 2 limes
• 1 tsp salt
• 2 tsp chili powder
• 1 tsp garlic powder
• 1/4 tsp pepper
For serving:
• Lime wedges (optional)
    1. Soak wooden skewers in water for 30 mins (or use metal skewers, if preferred).
    1. Meanwhile combine marinade and dipping sauce ingredients in a blender. Blend until smooth.
    1. Divide sauce in half, reserving half for the dipping sauce in a small service bowl.
    1. Marinate the shrimp in the other half of the sauce for 30 minutes.
    1. Preheat grill to medium heat.
    1. Thread shrimp onto wooden skewers and discard marinade (do NOT use marinade from raw shrimp as dipping sauce).
    1. Grill shrimp over medium heat for 3-5 minutes on each side, or until shrimp just turns opaque and is cooked through (grilling time will vary depending on the size of the shrimp).
    1. Remove shrimp from grill.
  1. Serve shrimp with dipping sauce and lime wedges.
Total Time: 45 minutes    |    Yield: Serves 4 as an appetizer or 2 as an entree


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Sign up today for your FREE 30-minute consultation to take control of your health and wellness!

Contact: Stacy D. Fehlinger | Certified Health Coach
Healthy 4 Life, LLC
(678) 719-2283 | Email:

Events & Workshops Around Town
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Local Farmer’s Markets
>Lost Mountain Park Farmers Market: Every Tuesday: 3pm-7pm: 4723 Dallas Hwy, Powder Springs, Georgia 30127
Marietta Square Farmers Market: Every Saturday morning January through December, and on Sundays from 12-3 pm from May through October. Located in North Park Square in Historic Marietta Square
>Kennesaw Farmers MarketEvery Monday afternoon from May through September: Depot Park, 2829 Cherokee Street, Kennesaw, GA 30144
Acworth Farmers Market: Every Friday morning, April 7th to end of October, 8am to noon.

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Hiram Xperience Connections Meeting—Fri, July 21

Join us on May 19, 11:30am to 1:30pm, at The Olive Tree Restaurant in downtown Hiram, GA for a unique women-only networking event in a safe, supportive environment with great food and great conversation!  Register at

Help! Mom Needs a Break Meet Up—Wednesday, July 26 | 11:30am
Volcano Steak & Sushi | 1720 Mars Hill Road, Acworth, GA  |
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“Reset” Wellness & Leadership Retreat—October 13-15
A weekend filled with fitness, seminars and fun! More details coming soon on location and price.  Mark your calendars as this is an event you will not want to miss!

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
    • Nothing you currently have in your pantry is thrown out!
    • Receive handouts on topics such as healthy substitutions
    • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or

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Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.

Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learn the links between  nutrition and a healthy pregnancy.

Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!



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Photos courtesy of
Outdoor Barbecue Set by John Kasawa
Berry Soda by akeeris
Bbq Grill by Naito8
Corn by arztsamui
Slice Watermelon Isolated On The White Background by khumthong
Beef Filet Mignon Grilled With Vegetables by KEKO64
Group Of Friends Drinking Water In The Park by nenetus

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