Why Your BBQ is Unhealthy (and How to Fix It)

 EPISODE 038: Why Your BBQ is Unhealthy (and How to Fix It)

Love BBQ season, but hate how you feel after? Bloated, tired, and wondering why did I eat that?  

You’re not alone — and today, we’re flipping the grill script! In this episode, I’m sharing how to enjoy all the mouthwatering flavors of a summer BBQ without the food coma, sugar overload, or regret.

You’ll learn:

• Why traditional BBQ meals are secretly sabotaging your wellness
• Simple food swaps for a healthier, more energizing cookout
• How essential oils can level up your marinades, drinks, and desserts
• Natural, non-toxic solutions for bug bites, sunburns, grill clean-up, and hydration

Get ready to host a BBQ that feels just as good as it tastes — with no guilt, no bloat, and all the vibrant flavor. 🌿 

🎁 Grab Your Free Gift:

🎉 Download the Healthy BBQ Recipe Guide. It’s packed with delicious recipes — all infused with essential oils and whole-food ingredients. 👉🏾 https://bit.ly/SparklingFreeGuides

🔗 Resources Mentioned: THIS EPISODE IS NOT SPONSORED.
By purchasing through any of our affiliate links, we receive a small commission at no extra cost to you, which assists in supporting the podcast’s expenses. Thank you for your support!

• Episode 36: [Summer Nutrition – How to Eat to Beat the Heat]
• Episode 37: [Summer Wellness Essentials That Actually Work]
• MetaPWR Recharge Electrolyte Mix – My go-to hydration boost
• TerraShield® Outdoor Blend – My fave non-toxic bug spray
• Get your Next Level BBQ Essentials here 👉🏾 https://link.doterra.com/bJ577H

 📲 Stay Connected:

💬 Schedule a free wellness chat with Dee: https://calendly.com/SparklingLifeCoach

📺 Follow along on YT @SparklingLifeCoach

🌐 Website: https://www.SparklingLifeCoach.com

✨ Leave a Little Sparkle: If you loved this episode, please subscribe. Your support helps me reach more wellness-loving BBQ fans just like you! 

💛 And don’t forget to

Chapters

• 0:00 Welcome to the Sparkle Grill Party - Intro to Healthier Barbecues
• 2:06 The Problem with Traditional Barbecues
• 2:40 What's Really On Your Plate?
• 3:16 Healthier Barbecue Alternatives
• 3:48 The Big BBQ Health Offenders
• 5:13 What a Healthy BBQ Actually Looks Like
• 6:22 The Secret Ingredient: Add a Drop of Flavor
• 7:53 Additional Wellness Tips for a Sparkling Cookout
• 9:44 The Four-Week-Win Program
• 10:22 Next Level BBQ Recipe Guide
• 13:14 Support the Sparkling Life Coach Podcast

Transcript

Why Your BBQ is Unhealthy (and How to Fix It)

Do you love barbecues, but dread how you feel after, bloated, stuffed, and tired? Well, stay tuned because I'm sharing simple, flavorful, healthier barbecue swaps that'll leave you energized and glowing. Let's make your next cookout nourishing, delicious, and unforgettable. Welcome to the Sparkling Life Coach Podcast.

Hey, Sparkling One. I'm your host, Dee Diaz, an Integrative Nutrition Health Coach and your go-to guide for all things health, happiness, and holistic living. And today, we're bringing that grill and chill energy to the wellness world.

We're talking about something that brings people together, fills the air with mouthwatering smells, and makes the season truly sizzle. Yes, barbecue season is here. The grill's hot, the drinks are flowing, and the picnic tables are full of sides, and so often the nutrition goes completely out the window. But don't worry, I've got your back.

We're not doing greasy hot dogs and sugar-loaded sodas. We're going next-level barbecue with healthier, flavorful, and totally crowd-pleasing alternatives. If you've been wondering how to host a barbecue that's delicious and nourishing, Sparkling One, you're in the right backyard, 'cause I'm sharing how to enjoy all the delicious fun of a barbecue without the bloating, blood sugar spikes, or that post-burger regret. We're going next-level healthy. But I promise no boring food.

So let me be honest. Traditional barbecues can be a health coach's nightmare. Why do I say that? Well, let's take a quick peek at your average barbecue cookout plate: a hot dog or two slathered in sugary sauce, maybe a cheeseburger with white bread buns, potato salad drenched in mayo, a soda or two, and, of course, dessert.

We're talking processed meats loaded with sodium and preservatives, heavy sauces full of added sugars, and store-bought sides that feel more like science experiments than food. In fact, the average American barbecue meal can easily rack up over 1800 calories, 80 grams of fat, and nearly 60 grams of sugar in just one sitting. And that's before you get seconds.

But your summer gatherings don't have to feel like a food hangover waiting to happen. You can still enjoy mouth-watering meals and feel energized afterward by swapping in whole foods. Lean proteins and fresh flavors that'll make your summer cookouts feel indulgent without the post-meal food coma.

And I promise your guests won't even notice they're eating healthier. They'll just be asking for seconds.

So, let's start by talking about some of the big culprits that make traditional barbecues not so sparkling for your health. We mentioned highly processed meats, think hot dogs, sausages, or anything with ingredients you can't pronounce.

How about those sugary sauces and marinades? You know, many store-bought brands are basically liquid sugar. And the creamy sides. Hello. I'm talking about mayo-based salads with more fat than a double cheeseburger.

And how about sodas and sweet teas? Did you know that one can of soda can have up to 39 grams of sugar, which equals 10 teaspoons of sugar, which is basically your entire daily limit. The good news is that there are super simple swaps that can make a massive difference. And the flavor, yeah, it's even better.

I'm talking fresh herbs, citrus zest, clean marinades, colorful veggies, and beverages that actually hydrate instead of dehydrating you. So, what does a healthy barbecue cookout actually look like? Well, let me paint you a picture. Imagine you got a grill loaded with colorful kebabs. Maybe some marinated chicken, wild-caught fish, or plant-based burgers that actually taste good.

You've got big, beautiful bowls of vibrant salads with ingredients like avocado, grapefruit, fresh greens, or even spiralized zucchini. Instead of soda, you're sipping on citrus-infused water. Fresh fruit slushes or lavender lemonade. Trust me, it's a vibe. And dessert? Think light, fresh, and totally Instagram-worthy items like a citrus granita served in a frozen lemon cup.

This is what I call soul food that doesn't sabotage your body.

 Now, here's where the fun and flavor really level up. When you include essential oils in your barbecue menu. Yes, you heard right? Certified Pure Tested Grade Essential Oils, when used safely, can totally transform your dishes and drinks. For example, a drop of Lemon essential oil can brighten a salad dressing.

A hint of Basil or Rosemary essential oil can add gourmet flavor to marinades. Peppermint essential oil is incredible in a summer slush or as a cooling spray post-sun. But remember, as I always say, not all essential oils are created equal. If you're using essential oils, especially in food or drinks, make sure you're choosing Certified Pure Tested Grade Essential Oils like those from dōTERRA.

That designation means they're rigorously tested, responsibly sourced, and safe for internal use, when indicated on the bottle, of course.

Using essential oils in your barbecue recipes is like cooking with a garden, only concentrated in a single drop. The flavor's amazing, and the wellness perks, even better. Next, let's not forget great barbecues also need great protection and cleanup. Yeah. So, I'd also like to share a few extra sparkling tips to keep your cookout clean and comfy, starting with the use of a sunburn relief spray.

Just a simple mix of Lavender and Peppermint Essential Oil and Fractionated Coconut Oil in a spray bottle is an instant cool down, and it works like a charm. And most important is having a natural bug repellent. Try TerraShield Outdoor Blend, that's my go-to. It's gentle, effective, and it won't leave you smelling like chemicals.

And if you're looking for a non-toxic grill cleaner, you can skip the toxic sprays and instead clean your grill with baking soda, Lemon essential oil, and vinegar. You don't need chemicals that smell like a science lab. You just need nature in a bottle. 

And very important, don't forget that staying hydrated is key. Heat plus salty food, plus sweet drinks, can sneak up on you. So, add citrus essential oils to your water or keep a picture of fruit-infused water on hand. And of course, I make sure to always have my favorite electrolyte supplement on hand. The MetaPWR Recharge Electrolyte Drink Mix is great because it helps water work more effectively within your cells to improve hydration.

Are you tired of trying to make healthy changes only to end up back where you started? It's frustrating, isn't it? Here's the truth. You're not the problem. You just haven't had the right system. Introducing the Four-Week Win program, your step-by-step plan to build lasting habits and take control of your health.

Start each day with our two-minute Health Boost, a powerful combination of supplements and routines that fuel your body and mind. By the end of four weeks, you'll feel more energized, focused, and in control. Are you ready to win the morning? Win the day, win your life? Visit the link in the show notes to get started on the Four-Week Win program today. 

If you'd like to learn more about summer nutrition and how to eat to beat the heat, then check out episode 36. And tune in to episode 37 to review additional summer wellness essentials. 

So, Sparkling One, that's your blueprint for hosting a healthy, joyful, essential oil-powered barbecue that feeds the body and the spirit.

You can host a barbecue that's delicious, nourishing, refreshing, and dare I say, totally unforgettable. No guilt, no food comas, and no junk ingredients. Just good food, vibrant flavors, happy bellies, and that sparkling glow that comes from eating well and living well. 

And guess what? I've put together a free next-level barbecue recipe guide just for you. It's packed with great recipes, from drinks to marinades to side dishes to dessert. All featuring essential oils and real, whole food ingredients. So, grab your free copy today. Just check the link in the show notes, and if you're watching this on YouTube, scan the QR code you see on the screen and bring some sparkle to your next gathering.

And if you're curious and would like to learn more about essential oils. If you wanna try them in your own kitchen or learn how they can support your holistic health and wellness journey, I would love to chat with you. Feel free to schedule a chat at calendly.com/sparkling life coach, or email me directly at podcast@sparklinglifecoach.com. I'm always here to help. 

All right, Sparkling One, I hope you're feeling inspired and ready to fire up the grill in a whole new way. And remember, you don't need to be perfect. Just committed to living a little brighter one meal, one drop, one day at a time. Now go out there and make this barbecue season sizzle the healthy way.

Until next time, keep grilling, keep glowing, and as always, Sparkle On. And Don't Forget to Sprinkle a Little Sparkle Everywhere You Go. Ciao.

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