How to Have Your Healthiest Summer Cookout Ever
By Isabel Walston, EWG Intern
Summer is in full swing, which means many Americans are planning cookouts complete with friends, family and fresh food. Whether you're having a casual kickback or a big bash, Environmental Working Group (EWG) has you covered with tips and tricks to keep your summer cookout fun-filled and healthy.
No cookout is complete without a main course, but you should choose meat carefully. A new EWG analysis of federal data shows almost 80 percent of supermarket meat contains superbugs or antibiotic-resistant bacteria.
These bacteria can be hard to kill with common antibiotics and are particularly dangerous for children, pregnant women, the elderly and people with compromised immune systems.
A whopping 62 percent of bacteria found on ground beef and 79 percent of bacteria on ground turkey were antibiotic-resistant. Despite the serious health threats superbugs pose, the federal government still allows meat producers to give medically important antibiotics to healthy animals to compensate for cramped or unsanitary conditions on factory farms.
- Tip: Check out EWG's interactive label decoder, designed to help you navigate the confusing and misleading world of meat and dairy labels. You can search for products that don't use antibiotics at all, like American Grassfed Association, Food Alliance Certified-Grassfed and USDA Organic. These labels indicate that the animals never received any antibiotics and that producers followed other humane practices. Learn more about the other labels that made EWG's Most Reliable list.
- Tip: Labels like "raised without subtherapeutic antibiotics," "responsible use of antibiotics" or "not fed antibiotics" can be misleading. They imply the animals did not receive antibiotics in order to speed growth. Animals may still have received antibiotics for other reasons, including to compensate for stressful conditions.
Whether you're not eating meat by choice or due to dietary restrictions, veggie burgers can be a delicious option for any cookout guest.
- Tip: Use EWG's Food Scores database to find the perfect meatless burger for your taste and health preferences.
- Tip: For those who prefer to do it themselves, here's a killer recipe for a homemade lentil burger by Karen Malkin.
Loading your choice of burger with vegetable toppings is a great way to get an extra dose of fresh produce. Choose from classics like lettuce, tomatoes or onions, or try mushrooms, avocados or hot peppers.
- Tip: Check out EWG's 2018 Shopper's Guide to Pesticides in Produce™to see which burger toppings have the most pesticide residues. For example, conventionally grown tomatoes are on our Dirty DozenTM list, while onions are on our Clean FifteenTM list.
Whether you make yours with extra heat or extra lime, guacamole is sure to go over well at any summer hangout. Luckily, avocados sit at first place on EWG's Clean Fifteen list, with fewer than 1 percent of conventionally grown avocados testing positive for pesticides.
Sides are a great way to add flavorful, vegetarian-friendly options to your cookout menu. Coleslaw, corn on the cob, potato salad and mixed green salads are all tasty choices. EWG's Shopper's Guide has information on pesticides found in cabbage, sweet corn, potatoes, lettuce, peppers, kale and more!
- Tip: Here's a quick, easy and healthy coleslaw recipe from Kale & Chocolate.
Fruit makes for a sweet, yet light dessert—perfect for summertime. Frozen fruit can help cool you down and may be cheaper! The Shopper's Guide ranks sweet summer fruits like peaches, strawberries, cantaloupes and more.
- Tip: Strawberries are a crowd pleaser and provide a sweet pop of red for your summer dessert, but they also top EWG's Dirty Dozen list, so buy organic strawberries whenever possible.
You can learn more about crafting the healthiest menu for your guests with EWG's Food Scores, Cancer Defense Diet and our Healthy Living app. And if you're interested in additional healthy and easy recipes, be sure to check out EWG's Good Food on a Tight Budget and the EWG Eats cookbook.
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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