Plus Size Wellness June/July 2017

Annual Men's
Health Issue
Top 10 Diseases
That Kill Men pg 5
5 Herbs for
Men's Sexual Health pg 14
How to Make Epsom Salt Baths
for Weight Loss pg 17
6 Keys to
Healthy Grilling
pg 26
Healthy BBQ
Recipes pg 30
How To Get Healthy,
Pretty Summer Feet pg 22
PUBLISHER
Tonya L. Keatz
www.tonyakeatz.com
tonya@plussizewellness.com
PUBLISHED BY
Remedy Media, LLC
www.remedymediallc.com
info@remedymediallc.com
THIS ISSUE IS FREE
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WELCOME.
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JUNE/JULY 2017

Publishers Thoughts
Welcome inside the pages
of our 2 nd issue.
Summer is here. Which means it is time to ear less
and spend more time outdoors. This is our 2 nd
edition of Plus Size Wellness magazine and I
decided to make the June/July issue an annual
men’s health issue. This is in conjunction with
Father’s Day which is celebrated in the U.S A.
every 3 rd Sunday in June.
When I began Plus Size Wellness, several men asked whether we would be
offering information and services for men too, or was it just for women.
Though, initially I was seeking to cater exclusively to women. I took their
inquiries into consideration and decided that Plus Size Wellness is for
everyone who’s considered “plus size” by society.
During this summer, I encourage you to take advantage of the heat and
humidity. While it can seem taxing at times, it can also be seen as an
opportunity to eat lighter foods and drink more liquids. Especially more
fruits, salads, herbal iced teas and plenty of water. Heat and humidity cause
our bodies to sweat, which is excess fluids and toxins being removed from
the body. However, be sure to take proper precaution by drinking plenty of
water so you stay hydrated. Don’t stay in direct sunlight too long if you are
on prescription medications that caution you against being in the sun.
All of that aside. Have a wonderful summer.
Tonya L. Keatz
@JoinTonyaOnTOP
#TonyaOnTOP

Top 10 Diseases That Kill Men
"Know your enemy and know yourself and you can
fight a hundred battles without disaster." - Sun Tzu
Most of the common diseases
that affect men are potentially
preventable, but one needs to know
their enemy. Interestingly, the
presence of some diseases increases
the likelihood that another will occur.
The following are the top disease
that kill men, according to the
Centers for Disease Control.
1. Heart disease
Heart disease is the number one
killer of men in the United States
The heart is like any other
muscle, requiring blood to supply
oxygen and nutrients for it to
function. The heart's needs are
provided by the coronary
arteries, which begin at the base
of the aorta and spread across
the surface of the heart,
branching out to all areas of the
heart muscle.

Angina
The coronary arteries are at risk for
narrowing as cholesterol deposits,
called plaques, build up inside the
artery. If the arteries narrow enough,
blood supply to the heart muscle
may be compromised (slowed down),
and this slowing of blood flow to the
heart causes pain, or angina.
Angina symptoms include:
Chest pressure with radiation down
the arm and to the jaw, shortness of
breath, sweating,indigestion,
nausea, a decreased ability to do
routine activities.
This heart pain is often referred to as
"anginal equivalent."
Heart attack
A heart attack (myocardial
infarction) occurs when a plaque
ruptures, allowing a blood clot to
form, which can be life-threatening.
The blood clot completely obstructs
the artery, stopping blood flow to
part of the heart muscle, and that
portion of muscle dies.
Abnormal heart rhythms and sudden
cardiac arrest
The heart is an electrical pump
composed of heart muscle and cells
that produce and conduct electrical
signals. Heart muscle cells can
become irritable because they have
lost blood supply and may, in
addition, cause electrical
abnormalities or short circuits that
prevent the heart muscle from
pumping which can result in sudden
cardiac death.
Heart disease risk factors
The major risk factors for heart
disease (and stroke and peripheral
vascular disease) include smoking,
high blood pressure, high
cholesterol, diabetes, and family
history. While one cannot control
their family history, the other factors
can be controlled and the risks
minimized. These are life-long
obligations to decrease the risk of
heart disease.
Heart disease, stroke, peripheral
vascular disease, and dementia all
share the same risk factors:
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Smoking
High blood pressure
High cholesterol
Family history

2. Cancers
Lung cancer is the number one killer
among cancers in men, and most are
preventable. Smoking causes 90% of
all lung cancers and while the
number of smokers in the United
States has decreased in the past
generation, 20% of teenagers smoke
and will be the future victims of
lung cancer. It is harder to stop
smoking than it is to stop many
other addictions; nicotine in
tobacco is a very addictive drug.
Tobacco in its various forms
including smokeless or chewing
tobacco is related to a variety of
other cancers including cancer of
the mouth, throat and larynx.
Prostate cancer affects the prostate
gland. Prostate cancer is the most
common cancer among men, and is
a disease of aging and is rarely seen
in men younger than 50 years of
age. Often prostate cancer causes no
symptoms and is diagnosed with
routine screening tests including a
rectal examination to feel the
prostate and a PSA (prostate specific
antigen) blood test. The cure rate
for prostate cancer has increased
since the wide spread use of PSA
testing began but it still accounts
for 10% of

cancer deaths among men.
Currently, prostate cancer screening
with digital rectal exam and PSA
testing are only indicated in high
risk patients or those with
symptoms.
Colon and rectal cancers tie with
prostate cancer as the second most
common cause of cancer deaths in
men. There are few symptoms in the
early stages of colon and rectal
cancers, thus the diagnosis is often
made by routinely screening the
stool for occult blood (blood that is
not visible to the naked eye but can
be found by testing the stool sample)
and undergoing routine screening
colonoscopy. Colon cancer can be
nearly completely preventable with
timely colonoscopy screenings.
Testicular cancer accounts for only
about 1% of cancer in men in the US,
but usually occurs in younger men
(ages 15 to 39). Men can help detect
this disease by doing a testicular
exam routinely and reporting any
testicle abnormalities or symptoms
(lumps, swelling, pain) to their
health care practitioner.
Living a healthy lifestyle decreases
the potential risk of developing
cancer. Regular exercise, a healthy
diet, and avoiding toxins in the
environment (including smoking
and secondhand smoke) are positive
lifestyle changes that the average
person can control during their
lifetime.
3. Injuries
Accidents happen and the key to
minimizing the risk of death is to
use common sense and avoid
potentially dangerous situations.
Simple actions like wearing a
seatbelt while in a car, wearing a
helmet when cycling, skiing,
skateboarding, or other activities
where head injuries occur help
decrease risk of death in an accident.
Driving while impaired on drugs or
alcohol is never acceptable and
causes a dangerous situation not
only for the driver but for those
around him. Impairment driving
includes not only alcohol but also
medications that can cause sedation,
including over-the-counter cold and
sleep medications. It also includes
driving when tired or sleepy. Many
authorities on impaired drivers
consider texting and cell phone use
impaired driving.

Most accidents happen around the
house and routine prevention can
help decrease those accidents. Easy
fixes include making sure that floors
aren't slippery or wet, stair railings
are secure, and walks and driveways
are well maintained and well lit at
night. Smoke and carbon monoxide
detectors can only work if their
batteries are fresh.
4. Stroke (cerebrovascular accident,
CVA)
A stroke (cerebrovascular accident
[CVA]), occurs when blood supply to
part of the brain is disrupted,
causing brain cells to die. Blood flow
can be compromised by a variety of
mechanisms. This can occur because
blood supply has been cut off
(ischemia) or because there has been
bleeding in the brain (hemorrhage).
Ischemic strokes occur due to a
variety of reasons including the
gradual narrowing of a blood vessel
in the brain, debris that can break off
from the carotid artery in the neck,
or from a blood clot that embolizes
(or travels) from the heart.
The risk factors for stroke are the
same as for heart disease: smoking,
high blood pressure, high
cholesterol, and family history.
A TIA (transient ischemic attack,
mini-stroke) is a stroke that
improves, usually quickly. A person
develops stroke like symptoms
(weakness of one side of the body or
face, vision loss, speech difficulty)
but it resolves spontaneously within
a few minutes or hours. This
situation should never be ignored
since it is a major warning sign that
an impending stroke may occur.
5. Chronic Obstructive Pulmonary
Disease (COPD)
Emphysema and chronic bronchitis
are the two types of chronic
obstructive pulmonary disease
(COPD) and both are most
commonly caused by smoking. Due
to the toxins in smoke, the lung
tissue is damaged and loses its
ability to transfer oxygen from the
inhaled air into the blood stream.
Symptoms of COPD include
shortness of breath and wheezing.
COPD increases the risk of lung
infection including pneumonia.
6. Diabetes
The pancreas makes insulin to help
cells use glucose for energy. Diabetes
describes the situation where insulin
function in the body is abnormal.

Type 1 diabetes usually occurs in
people younger than 40 where the
body's immune system destroys the
insulin producing cells in the
pancreas.
More than 80% of people with
diabetes have type 2 diabetes.
Poorly controlled diabetes increases
blood sugar levels in the
bloodstream and in the long-term,
affects the small blood vessels in the
body, which can lead to multi-organ
failure. Poorly controlled diabetes
can cause vascular disease leading to
heart attacks, strokes, limb
amputations, kidney failure,
blindness, and nerve damage
(diabetic neuropathy).
Diabetes prevention and control
include eating a well balanced diet,
maintaining a healthy weight, and
routinely exercising, and keeping
active.
7. Influenza and pneumonia
A healthy lifestyle and healthy body
makes for a strong immune system
that can fight common infections
like influenza (flu). It is important to
follow public health
recommendations for routine
immunizations to reduce the risk of
contracting the flu, and its
complications such as pneumonia.
However, pneumonia is not limited
to just viral causes. Bacterial
pneumonia is ranked with influenza
as one of the major causes of death
in men by many researchers.
Fortunately, a pneumococcal vaccine
has proven effective in preventing
one of the most common bacterial
causes of pneumonia, Streptococcus
pneumoniae.
8. Suicide
Thoughts of self harm are not
normal. They should not be ignored
by a man, family, or friends, and
should be considered an emergency
situation. Depression can become
overwhelming and potentially lifethreatening.
Men with depression
may be able to function reasonably
well on a day to day basis and may be
reluctant to seek help. It may take a
crisis situation to finally get a man
to agree to get medical,
psychological, and counseling
assistance.

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Symptoms of depression may be
subtle and arise slowly. They can
include:
Difficulty concentrating or
completing projects
Lack of energy
Difficulty sleeping or sleeping too
much
Change in appetite (some people
stop eating while others overeat)
feelings of hopelessness or
worthlessness
Excessive sadness or feelings of
emptiness
Thoughts of suicide or self harm
9. Kidney disease
The kidneys filter impurities from the
blood and dispose of them in the
urine. They are also important in
maintaining electrolyte balance in the
blood. Even in healthy people, aging
gradually decreases the efficiency of
kidney function. Kidney failure is
often a result of years of poorly
controlled high blood pressure and
diabetes.
In the United States, approximately
26 million people have chronic kidney
disease.
10. Alzheimer's disease
Dementia and Alzheimer's disease
describes a gradual loss of
cognition and intellectual ability
including language, attention,
memory, and problem solving is an
otherwise healthy person. The
cause is unknown and there is no
cure. Recommendations to decrease
the risk of dementia include
avoiding smoking, and keeping
blood pressure, high cholesterol,
and diabetes under control.
Physical and mental fitness may
help prevent dementia; keeping
socially active may also help.
Recurrent head injuries are
associated with dementia.
Alzheimer's disease and dementia
are not direct causes of death, but
they make it more difficult to
identify and treat complications
that can lead to death.
How to stay healthy
Being proactive about your health is
an important starting point in
maintaining health. Some steps are
self-evident but a person may need
help in taking the first step. The
ability to recognize that living
healthy is a life-long commitment
is an important key to longevity. .

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➔ Eat a heart healthy diet
Nobody is perfect, and the ultimate
➔ Maintain good control of blood
goal is to have more good habits
➔
pressure, cholesterol, and
than bad
diabetes
➔ Get routine medical care and
Failing to meet a goal does not give
physical examinations
permission to quit trying. Doing well
➔ Get recommended screenings for
one day is not a license to stray the
prostate and colon cancer
next.
➔ Perform routine home testicle
exams
Here is a checklist to promote a
➔ Keep mentally active
healthier lifestyle and living a
➔ Maintain close relationships with
longer, healthier life.
a circle of friends
Stop smoking
➔ Seek help if you have symptoms of
Maintain a healthy weight
depression
Engage in some type of physical activity every day
Article Courtesy
of Medicine Net

Herbs for Men's Sexual Health
VIAGRA is the most-prescribed oral
medicine for sexual health and has
been prescribed to over 25 million
men with erectile dysfunction! This
fact is pretty staggering when you
realize poor sexual health is directly
related to diet and the accumulation
of toxins in the body. To improve
sexual health naturally, I
recommend cleansing the body and
using the beneficial herbs.
Peruvian Maca: In the peer
reviewed journal "Urology", A
Chinese University trial reported an
increase of nearly 100% in the
sexual frequency of animals that
had been fed Maca. Another study
stated that males had an 180% rise
in sperm production after
consuming Maca. Maca is also high
in L-arginine which stimulates
sexual desire and erectile tissue
response. Gustavo Gonzales, a
scientist from the Cayetano
Heredia University of Peru who has
studied Maca, stated that the herb
improved the libido by 200% in
most of the subjects of a ninemonth
trial.

Tongkat Ali: This herb has been used in
Malaysia for years to increase libido,
increase sexual desire and performance
and to remedy erectile dysfunction.
Tongkat Ali works by increasing levels of
testosterone by 30-50%. Testosterone is
responsible for healthy male
reproductive organs. A test administered
by ZRT Laboratory and published in
2005 monitored the testosterone level of
a 72-year old male taking this herb and
found his testosterone increased by 224
percent.
Safed Musli: This effective herb for
men’s sexual health is known as "Roots of
Gold" in India. This "Herbal Viagra" works
to increase sexual and erectile power,
acting as a powerful aphrodisiac.
Stigmasterol, one of Safed Musli’s
constituents, is very similar to
testosterone and acts in the same fashion,
increasing libido, sperm count and overall
sexual health.
Horny Goat Weed: Horny goat weed's
aphrodisiac properties were discovered
when a Chinese goat herder observed
increased sexual activity in his flock
after the goats ingested this herb. It has
been suggested that horny goat weed
works by increasing nitric oxide levels,
which in turn stimulates more blood
flow to the penis. Horny goat weed
works similarly to the prescription drug
Viagra by inhibiting the PDE-5 enzyme.

Sexual dysfunction occurs in
31% of men between the
ages of 18 and 59.
Tribulus Terestris: This herb has
gained respect as a testosterone and
libido enhancer and has been known
to increase sperm quality. Studies
have also shown that Tribulus
prolongs and improves the duration
of erections. In Bulgaria, studies
showed an increase in LH
(luteinizing hormone) by 72% and
testosterone by 41% in healthy adult
males in just five days. High levels of
LH are directly related to high
testosterone levels
Article Courtesy of Dr. Edward Group

How to Make Epsom Salt
Bath for Weight Loss
Can taking a relaxing bath really help
you lose weight? According to some
sources, it can. Epsom salt, widely
known for its use with muscle soreness
and pain, could assist you to lose some
unwanted weight.
Scientifically referred to as
magnesium sulfate heptahydrate,
Epsom salt has numerous health
and cosmetic benefits. By helping
you detoxify more successfully,
Epsom salt has its value in rebalancing
the body, so it can deal
with excess weight, reduce the
appearance of cellulite and make
you healthier and fitter. Find out
about this safe and easy technique
for weight loss

About Epsom Salt
Epsom salt gets its name from
Epsom in Surrey, England where it
was first discovered in a bitter saline
spring. Despite being called a ‘salt’,
the substance is not actually a salt,
but a naturally occurring mineral
compound of magnesium and sulfate.
The small clear crystals have wide
applications that include:
How Does Epsom Salt Work
for Weight Loss
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Muscle soreness relief.
Quicker recovery from minor
injuries such as muscle strains.
Hair treatment that helps you get
rid of excess oils.
Alleviation of mild sunburn pain
and irritation (alternative to aloe
vera).
Solution for dry lips.
Relief from bug bites and bee
stings.
Skin exfoliator (great for pedicure,
deep exfoliation and facial masks)
Treatment for poison ivy rashes.
Gives you a general feeling of
relaxation that helps you catch up
on sleep.
Epsom salt can also be used to
clean tiles and walls in your home.
According to research conducted by
Rosemary Waring, a British
biochemist at the University of
Birmingham, magnesium and
sulfate get absorbed through the
skin when we bath in Epsom salt.
Blood levels of the two minerals
increase after a good soak and they
can then work to rid body of
environmental toxins, de-stress
and heal various skin issues.
Lack of magnesium in the body can
lead to heart problems, high blood
pressure, headaches and backaches;
and low sulfate can manifest as
body exhaustion. Supplying both of
them boosts all body systems and
balances their function.

Some Precautions
Before using Epsom salt, consult with
a health care professional, especially
if you have a specific condition or
any concerns regarding its effects
and interactions.
Often, weight gain is associated with
emotional eating and poor nutrient
absorption. When you expel toxins
and feel more relaxed, you are less
likely to over-eat and you metabolize
food in a more efficient manner.
How to Make Epsom Salt Bath
for Weight Loss
Start slowly by adding one tablespoon
of Epsom salt to your bath water
daily.
Gradually increase the amount of salt
to two cups. If you start with big
quantities without a gentle
introduction first, you might suffer
some adverse symptoms of a quick
detox such as irritability, mood
swings or hyperactivity. Some suggest
that doses of above 600 grams don’t
bring any additional effects, so don’t
overdo it.
The baths for weight loss should not
be used if you are pregnant, have
high blood pressure, diabetes, heart
disease, kidney stones or kidney
disease.
Soak in the bath for 15 to 20 minutes
and unwind. Don’t stay in the bath
for longer than 25 minutes or you
might end up exhausting yourself.
Bring with you enough water and
make sure you rehydrate well during
and after your hot bath.
If you find a daily bath to be too
much for you, reduce it to two to
three times a week. The opinions on
what a good frequency is are mixed,
so listen to your body’s responses
and adjust.
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Epsom salt and ginger
Special Epsom Salt Baths
Epsom salt and baking soda
Baking soda is a strong body
cleanser and detoxes the body. Some
suggest that is can also be used if
suffering from heavy metal or
nuclear poisoning. It binds with
uranium and other toxic chemicals
and alkalizes the body. Baking soda
has 7 uses as a kitchen medicine.
For your weight loss bath, first,
follow the gradual approach as
described above. Then, mix one cup
each of baking soda and Epsom salt
into your bathing water. Enjoy the
sensation!
Ginger opens up the pores and
allows you to sweat more and
release more toxins. Ginger can
also be used as a medicine for
great health and is also mentioned
in my e-Book The Herbal
Remedies Guide.
This treatment will work better if
you add ginger to very hot water.
Add 2 tablespoons of crushed
fresh ginger in hot water and
follow it with 2 cups of Epsom salt
(or less if you are only starting
with your regimen).
Immerse yourself in the soothing
and healing water and enjoy up to
20 minutes.

Epsom salt and apple cider vinegar
(ACV)
ACV is known for its beneficial
effects on metabolism and skin. I’ve
already mentioned previously how to
use ACV for weight loss.
Mix 1 cup ACV or white vinegar with
1/2 cup Epsom salt into hot bath
water.
Soak in vinegar bath for no longer
than 30 minutes.
Essential oils and Epsom salt baths
Some people like to add a bit of their
preferred essential oil to the bath.
This can increase the soothing and
relaxing effects. Add 10-20 drops of
essential oil for a standard size tub.
Use lavender as it’s proven to induce
relaxation. You can find more
information on how to use essential
oils in my e-Book Magical
Aromatherapy which will help you to
discover the most effective ways to
use essential oils.
Article Courtesy of
Healthy and Natural World

How To Get
Healthy, Pretty
Summer Feet
1. Give Yourself A Pedicure
You don’t need to blow tons of
money on salon pedicures. It’s
easy to get your feet summerready
with a safe, at-home pedi.
First, soak your feet in lukewarm
water to soften your nails. Dig
any dirt out from under your
nails with an orange stick. Then
clip your nails straight across
before filing. Don’t cut into the
corners of your nails, and don’t
clip them too short -- that can
cause ingrown nails. And never,
ever cut your cuticles! They help
keep germs away from your skin and nails.
When you’re ready for polish, don’t forget
to use a base coat to prevent yellowing
and a top coat after to help your pedi last
longer.
2. Bold Polish Colors
Sure, red or pink polish on your toes
looks lovely, but why not have some
fun and switch to a bolder color?
Funky hues are in for summer 2017. So
go ahead -- opt for a polish in a
vibrant coral, turquoise or even purple
and you’ll be sure to have the
trendiest toes on the boat dock.

3. A Quick Fix
Don’t you hate it when you spent
time giving yourself a pedicure, and
the second you step on the beach the
sand wears down the shine? Don’t
worry -- we’re definitely not
suggesting you skip your weekend
beach trips at the expense of your
pedi. Just swipe a layer of clear coat
on over your color after you shower
and dry off. Your polish will go from
matte to shiny again in no time!
4. Foot Rub
5. Chill Out
When the weather is hot and humid,
you know how you have to fight to
pull your rings off your swollen
fingers? Well guess what -- you’re
feet do the exact same thing in the
summer heat. And all of those fun,
seasonal activities like outdoor jogs,
hikes and sidewalk sales are bound
to aggravate and inflame your feet
even more. To bring the swelling
down after a long, hot day, soak your
feet in a tub of ice water for 15
minutes. Then pat dry with a towel.
Those new yellow wedges look
stunning with your sundress, but
by the end of the day, your feet are
asking you, "why do you torture us
so?!" Show them some love by
giving yourself a foot rub -- all you
need is a golf or tennis ball. Sit in a
chair and rub the ball from your
heel up to your toes, spending
extra time massaging the tenser
areas. Take deep breaths while you
roll to help oxygenate and relax
your muscles. Then switch to the
other foot.

6. Kick Off Your Heels
Sky-high stilettos may look sexy,
but wearing them too much can
completely change the mechanics
of your foot. The higher your heels,
the more pressure you’re putting
on the balls of your feet which is
not only uncomfortable, but
overtime can lead to bunions and
hammertoes. Ouch. Your tendons
can also become unnaturally
stretched, which means that it will
really hurt to wear flats. If you can,
limit the time you spend in your
high heels -- commute to and from
work in your sneakers or wear
stylish flats on casual Fridays. If
you love your heels, try a pair with
a one-inch kitten heel. And if you
really can’t bear the thought of
wearing anything under three
inches, slip on a pair of summery
wedges -- they provide better arch
support than heels.
7. Don't Go Barefoot!
8. Deal With Rough Spots
After your feet spent a long winter in
close-toed shoes and socks, you’re
bound to have a few patches of dry
skin. Often times, the parts of your
feet that experience the most
friction (i.e., your heels, the sides of
your feet and big toe) will feel the
most sand-papery. The easiest way
to soften these rough patches is by
first, soaking your feet in warm
water and exfoliating to remove the
extra dry skin. After you towel dry
your feet, use a pumice stone or foot
file on the dry spots to gently ease
away the calluses. If your feet are
extra-dry, you may have to repeat
this process for a few days to really
do the job. After you’re done, rub a
lotion over the dry patches of your
feet to allow your skin to re-absorb
moisture.
You may be tempted to kick off your sandals and
walk around the pool club barefoot, but you should
definitely fight the urge. Dirty feet, splinters and
stubbed toes are the least of your problems. Public
pools, bathrooms and showers are breeding grounds
for gross germs and fungus. Keep your tootsies
Athlete Foot-free and keep those flip-flops on!

9. Prevent Blisters
We love how summer sandals let our feet
breath. But with pretty thong flip-flips
and strappy wedges inevitably come
blisters. As the temperatures rise, our
feet sweat and swell in our shoes (gross,
yes), which can make the rubs worse. To
minimize irritation, save your strappiest
shoes for summer’s cooler days and opt
for comfy flats when it’s humid out. If
your cousin’s wedding falls on a 95-
degree afternoon and you have to wear
those pretty-but-painful heels, stick a
few preemptive band-aids on spots that
are most likely to irritate, like the top of
your foot or heel.
10. Remove a Splinter
Splinters are why donning flipflops
even on your own deck is
crucial. But if you couldn’t find
your sandals this one time and
ended up with a splinter in
your big toe, it’s important that
you remove it properly to
prevent infection. Don’t try
and squeeze it out! This could
imbed the splinter even
further. Gently wash the spot
with soap and water, then pat it
dry to absorb any extra
moisture. If you can, use a
magnifying glass to see which
way the splinter entered your
skin. Then use sterilized
tweezers, a needle or nail
clippers to pull the splinter out
the same direction it went in.
After you get the splinter out,
clean the area with
antibacterial ointment and
cover it with a band-aid while
it heals.
Article Courtesy of
Readers Digest

6 Keys to Healthy Grilling
After all, one of the golden rules of
eating healthy at restaurants is to
choose "grilled" foods over "fried"
choices. That's because grilled food
is generally a healthier choice --
there's no batter coating or dripping
grease.
Besides, there's something about the
act of grilling that just makes food
look and taste fantastic. Is it the
smoky flavor, the fun flavors of
marinades, the grill lines that form
on the food, or the fresh taste that
comes from cooking something over
high heat for a short amount of
time? Try all of the above!
I hate to burst your "isn't-grillingfun?"
bubble, but the way I see it,
there are two nutritional downsides
to grilling.
Many Americans end up eating very
high-fat meats and sausages when
they fire up the barbie -- pumping
yet more calories, fat, saturated fat,
and cholesterol into their diets.
Then there's the matter of a couple
of potentially cancer-causing
compounds: polycyclic aromatic
hydrocarbons (PAHs) and
heterocyclic amines (HCAs). PAHs
form when fat from the meat drips
onto the hot coals or grill element.

They're then deposited on the
food courtesy of flame-ups and
rising smoke. Unfortunately, that
yummy charring that forms on
meat can contain PAHs as well.
HCAs, meanwhile, are produced
when red meat, poultry and fish
meet high-heat cooking, like
grilling or broiling.
But don't despair, grill lovers --
a new, healthy way to grill is
possible!
Follow these tips, and you can
grill without guilt.
1. Grill Smart, Grill Lean
When you're grilling meat, limit the
amount of fat that drips on the coals
by starting with lean cuts trimmed of
visible fat and skin. If you put a very
lean cut of beef or pork, or skinless
chicken, onto the grill, you're off to a
healthy start. (Following Tip No. 3
can help make most lean cuts more
tender and tasty, too.)
2. Grill Fruits and Vegetables
Grilling fruits and vegetables is a
great idea, whether or not you're
grilling meat or fish to go with
them. We all need to eat more fruits
and vegetables, and this is an
appealing way to serve them. I
probably don't need to remind you
that eating fruits and vegetables
benefits the body in so many ways --
reducing your risk of coronary heart
disease, stroke, obesity, and some
types of cancer.
But here's the best part: PAHs and
HCAs don't form on grilled fruits
and vegetables. Plus, if you are
having grilled meat, it's a great idea
to get antioxidant-rich fruits and
vegetables in the same meal.
Some fruits and vegetables that are
great to grill:
Tomatoes
Onions
Bell peppers
Zucchini
Eggplant
Endive
Pineapple
Mango
Apple
Pear

3. Marinate, Marinate, Marinate
You've gotta love the idea of infusing
flavor into meats, fruits, and
vegetables by soaking them in a
tasty marinade. Some favorite
marinade ingredients include wines,
vinegar's, lemon or lime juice, lowsodium
soy sauce, honey, garlic,
onions, herbs, and spices. Use fatfree
or low-fat marinades on your
grilled meats, fish, and poultry to
limit the fat that drips on the coals.
The simple act of marinating before
grilling has been shown to reduce
the formation of HCAs by as much as
92% to 99% in some studies.
Keep these marinating tips in mind:
When choosing bottled marinades or
making your own, look for products
or recipes that contain olive or
canola oil (and that only use a little
oil).
Refrigerate any foods that are
marinating longer than 1/2 hour.
Don't baste your food during grilling
with the liquid the meat was
marinating in (this passes raw meat
juices to your cooked meat). Before
you add the meat, set aside some of
your marinade for this purpose.
Meats and poultry should marinate
at least 1-2 hours; fish and
vegetables generally only need to
marinate for an hour.
4. Cut Down on Grilling Time
Grill smaller portions of meat,
poultry, and fish so they cook faster
and spend less time on the grill.
Another trick is to precook the meat,
fish, and poultry in the oven or
microwave, then finish cooking on
the grill.
5. Flip It -- Flip It Good
Flipping food frequently may help
prevent the formation of HCAs,
according to recent research using
hamburger patties. To turn meat
without piercing it (which releases
juices that drip onto the coals), use
tongs or spatulas instead of a fork.
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6. Skewer It
A fun way to cut down on
grilling time is to thread
small pieces of meat or fish
on a skewer. Scallops and
shrimp are naturals for
skewers, too. I like to
alternate pieces of meat,
chicken, or seafood with bell
pepper and onion pieces,
zucchini slices, cherry
tomatoes, and/or small
mushrooms.
Don't have skewers? No
problemo. I love to use
branches of rosemary as my
skewers. They infuse a hint of
rosemary into the food as it
cooks -- not to mention the
beautiful presentation it
makes.
Article Courtesy of WebMD

Healthy
BBQ Recipes
Let the
Grilling Begin!

Indian Spiced
Grilled Chicken
by The Lemon Bowl
Ingredients:
4 four oz chicken breasts - boneless
skinless 6oz each
1 cup plain low fat yogurt
4 cloves garlic grated
1/4 cup juice of one lemon
2 tablespoons fresh ginger minced
1 tablespoon garam masala
1 tablespoon turmeric
1 teaspoon salt
1/2 teaspoon cayenne
Directions:
Place chicken breasts in a large
resealable plastic bag or glass dish.
In a small bowl, whisk together
marinade: yogurt through cayenne.
Pour over the chicken and marinate
in the refrigerator for 30 minutes or
overnight.
Pre-heat the grill to high and spray
with non-stick cooking or grilling
spray.
Grill chicken breasts 6-8 minutes per
side, turning once, or until chicken
reaches internal temperature of 165
degrees F.

Barbecue Chicken
Stuffed Sweet Potatoes
Ingredients:
2 medium sweet potatoes
1 cup cooked pulled barbecue
chicken
1/2 cup Cabot Horseradish Cheddar,
shredded and divided
2 tablespoons green onions, chopped
2 cooked bacon strips, chopped
Additional barbecue sauce if desired
Directions:
Cook the sweet potatoes for 5
minutes covered with a moist paper
towel in the microwave. Once the
sweet potatoes are cooked reheat the
pulled barbecue chicken.
Carefully open the sweet potatoes
using the tines of a fork. Fluff sweet
potatoes and divide the pulled
barbecue chicken. Add additional
barbecue sauce to the chicken if
desired.
Then, top each sweet potato with
Cabot Horseradish cheddar, green
onions, and chopped bacon.
Enjoy immediately.
by Katie’s Cucina

In a large bowl, toss shredded chicken with BBQ
sauce to coat and set aside.
Pour a 1/2 teaspoon of vegetable oil in a small
skillet and heat on medium high heat. Sprinkle
about 1 tablespoon of cheese, and top with
another tortilla. Heat until the bottom of the
tortilla is slightly toasted, and the cheese is
melted, then flip and toast the other side. This
usually only takes a minute per side. Remove
the taco shell to a paper towel and sprinkle with
sea salt. Repeat with remaining tortillas, adding
more oil to the pan as needed. Be careful not to
leave the oil in the pan unattended.
Fill the taco shells with about 1/4 cup of the
chicken, then top with lettuce, corn, black,
beans, and cheese. Drizzle with ranch dressing.
Add a squeeze of lime and sprinkle with cilantro
if desired.
BBQ Chicken Tacos
Ingredients:
by Lovely Little Kitchen
2 cups shredded chicken
1/2 cup BBQ sauce
16 white corn tortillas
2 tablespoons (or more as needed) vegetable oil
2 cups shredded Monterrey jack cheese
sea salt
2 cups chopped romaine lettuce
1/2 cup corn
1/2 cup black beans, drained and rinsed
ranch dressing
lime wedges and cilantro if desired
Directions:

Ingredients:
6 ears corn, husks removed
6 ounces sliced pastrami
1 cup cherry tomatoes, sliced in half
½ red onion or 1 large shallot, finely diced
1 avocado, diced
Dressing:
½ cup mayo (I used low fat)
1 Tablespoon mustard
1 Tablespoon lemon juice
1 teaspoon garlic powder
½ teaspoon kosher salt, or more, to taste
1 teaspoon sugar or splenda, optional
Directions:
Grilled Corn
& Pastrami Salad
by Overtime Cook
Grill the corn and pastrami over a medium-high
flame for about 8-10 minutes for the corn and about
5-7 minutes for the pastrami, flipping both halfway
through. Remove from grill and set aside to cool. The
corn should be slightly browned on the outside, and
the pastrami should be just starting to get crispy.
When cooled, cut the kernels off of the corn and place
in a large bowl
Cut the pastrami in slices and add to the bowl as well.
Add the tomato, avocado and shallot/onion.
Combine all dressing ingredients in a small bowl.
Pour dressing over salad and toss to coat evenly.
Enjoy!

Baked Barbecue Tofu
by Oh My Veggies
Ingredients:
1-14 oz. package extra-firm tofu
1/2 c. barbecue sauce
cooking spray or oil mister
Directions:
Press tofu for 30 minutes. Cut into
1/2-inch thick slices, then quarter
each slice.
Pour barbecue sauce into an 8-inch
square baking dish. Place tofu in dish
and gently toss to coat. Let tofu
marinate in sauce for 1 hour (or
more), turning occasionally.
Preheat oven to 400 degrees. Spray a
rimmed baking sheet with oil or
cooking spray. Place tofu on baking
sheet (do not discard barbecue
sauce!) and bake for 20 minutes.
After 20 minutes, turn tofu over and
brush with additional barbecue
sauce. Bake 20 minutes more or until
tofu is browned on edges. Toss tofu
in remaining barbecue sauce and
serve.

BBQ Ranch Chicken Salad
by Dessert Now, Dinner Later!
Ingredients:
1 large head green leaf lettuce
1 can black beans, drained and rinsed
1 can corn, drained
2 avocados, pitted and sliced
4 chicken breasts
BBQ Sauce
Light Ranch Dressing
quesadilla (1 tortilla and roughly 1/4 cup
cheddar cheese per person) OR tortilla
chips, crushed OR tortilla strips
Directions:
Wash and cut up the lettuce. Set aside.
Drain and rinse beans. Drain corn. Cut
open avocados, remove pit and slice the
avocados in their skin. Scoop slices out
with a spoon. (1/2 avocado per person)
Baste and grill chicken breasts until
internal temperature reaches 165 degrees
Fahrenheit. Allow chicken to rest 5
minutes. Slice into strips.
Grill a quesadilla, if desired (1 tortilla and
roughly ¼ cup cheese per person).
Assemble salad per person: 2 cups
chopped lettuce, ¼ cup of black beans and
corn (each), slices of ½ avocado, 1 chicken
breast, sliced. Serve with ranch and BBQ
sauce with a quesadilla on the side or
crumble tortilla chips/strips on top.

Rainbow Salmon Skewers
by Floating Kitchen
Ingredients:
12 oz salmon fillet
1/2 each of a red, green yellow, and
orange bell pepper
1/4 large red onion
olive oil
salt and fresh cracked black pepper
1 lemon
Directions:
Cut the salmon into 1 1/2 inch
chunks. You are going to need
approximately 12 pieces.
Cut the peppers into 1 1/2 inch
square pieces
Cut the red onion into similar sized
chunks and separate the layers.
Thread your skewers alternately with
the onions and peppers, and then
the salmon. Leave some room at the
base so you can handle them easily.
Brush the skewers liberally on both
sides with olive oil, and sprinkle with
salt and fresh ground black pepper.
Cook on a hot grill, turning once,
until the fish is cooked through and
the veggies are softened a bit. Don't
overcook!
Serve with a squeeze of lemon.

Grilled Peaches with
Vanilla-Cinnamon Glaze
by Foxes Love Lemons
While grilled peaches are nice
topped with even more ice cream,
another option is to make a quick
glaze akin to what you would top a
cinnamon roll with. If you have some
fresh mint around, even better.
Ingredients:
6 tablespoons powdered sugar
2 tablespoons Coffee-mate French
Vanilla or Classic Vanilla
Pinch of cinnamon
4 peaches, halved and pitted
Chopped fresh mint, for garnish
Directions:
Preheat grill for direct grilling over
medium-high heat. In small bowl,
whisk together powdered sugar,
Coffee-mate and cinnamon.
Transfer peaches to grill and cook,
covered, 5 to 7 minutes or until
softened and lightly charred. Serve
drizzled with glaze and sprinkled
with mint.

Ingredients:
1 (13.5 ounce) can full fat coconut milk
1/2 tsp. vanilla extract
5 tsp. sugar, divided
1/2 cup hazelnuts, chopped
1 pineapple
1/2 lime
Fresh mint for garnish, if desired
Directions:
Grilled Pineapple
Coconut Cream
by Floating Kitchen
Make the coconut whipped cream. Place the can
of coconut milk in your refrigerator overnight.
The next day, place the bowl of your mixer and
the whisk attachment in your freezer for 5-10
minutes to chill. Remove the can of coconut milk
from your refrigerator and FLIP it upside down.
Open the can and pour off the liquid at the top
(note: you can save this liquid in use it in
smoothies, if desired). Transfer the solid portion
to your chilled mixing bowl and start whisking
on high. Once it starts to get fluffy and light, add
in the vanilla extract and 2 teaspoons of the
sugar, whisking until incorporated. Cover the
coconut whipped cream and refrigerate it until
you’re ready to use it.
Toast the hazelnuts in a small dry skillet over
medium-high heat until they become fragrant,
about 1-2 minutes. Remove from the heat and
set aside to cool. Cont’d on page 41

Greek Turkey Burger
with Greek Tzatziki Sauce
by The Lemon Bowl
Ingredients:
1 cup Greek Tzatziki Sauce with Garlic and
Dill
1 tablespoon olive oil
1 1/2 pounds ground turkey breast
1 teaspoon dried oregano
1 clove garlic grated
1 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
4 whole wheat buns split in half
leaves spinach and tomato slices to serve
Directions:
Pre-heat grill to high heat. Pour olive oil on
a large plate; set aside.
Prepare Greek Tzatziki Sauce with Garlic
and Dill and set aside.
In a medium bowl, use hands to mix
together ground turkey, oregano, garlic,
salt and pepper. Divide mixture into four
and form meat into six-ounce patties.
Place patties on the plate with olive oil and
flip once so that both sides are coated in
oil.
Grill burgers over high heat until cooked
through, about 3-4 minutes per side.
Serve burgers in a split bun topped with
spinach, tomato slices and plenty of
tzatziki sauce.

Tzatziki Sauce
Tastes best when chilled for at least
an hour after preparation
Ingredients:
2 8oz containers of plain yogurt
2 cucumbers – peeled, seeded and
diced
2 tablespoons of olive oil
½ lemon juiced
Salt and pepper to taste
1 tablespoon chopped fresh dill
3 cloves of garlic peeled
Directions:
In a good processor or blender,
combine all ingredients. Process
until well combined Transfer to a
separate dish, cover and refrigerate
for at least an hour for best taste.
Grilled Pineapple
Coconut Cream
Cont’d from page 39
Grill the pineapple. Pre-heat your
grill to high. Remove the top and
bottom portions of the pineapple
and discard. Slice the remaining
pineapple into slices about 1-inch
thick. I can usually get about 6
slices from one medium pineapple.
Sprinkle 1/4 tsp. sugar on each side
of the pineapple slices and place
them on your pre-heated grill. Grill
for about 2-3 minutes on each side,
or until they get nice grill marks
and the pineapple is slightly
softened. Remove from the grill.
Squeeze some fresh lime juice over
the pineapple slices.
Serve the grilled pineapple slices
with a dollop of coconut whipped
cream and a sprinkle of toasted
hazelnuts. Garnish with fresh mint,
if desired.
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