By Mussy Raitman, Lubicom Staff

Humans have been cooking meat over a flame for centuries. Nothing announces the arrival of summer like firing up the grill.

So, before you go all out preparing your July 4th BBQ, we spoke with Rorie Weisberg to give you some health tips.

What comes to mind when you think of summer food?

The crisp smoky edges of a tender juicy steak flare up in my mind. Barbecues are fun, bring us outdoors, and can be a really healthy meal, especially once you know how to minimize some easily avoidable health concerns.

It’s important to limit the amount of processed meats we eat, especially in the heat.

Yes. Hotdogs, sausages, and other processed meats usually contain flavor enhancers and chemical preservatives. Although they are inexpensive and popular, I try to crowd them out.

If you do buy processed meats like hotdogs, is there anything you specifically look for?

Yes, I opt for a brand that is nitrate-free and made without antibiotics and growth hormones. Kohl Foods and Grow and Behold are my favorite kosher brands and are both available online.

What do you marinate your meat in?

I tend to marinate my meat in a lemon- or vinegar-based marinade; doing so reduces the formation of carcinogens.

I’m assuming you stay away from sugary sauces?

Yes, for sure! Sugary sauces all spike your blood sugar and increase your appetite, then leave you off with an unpleasant slump not long after. Seasoning meat with salt, pepper and spice rubs is a great way to add flavor. You can also marinate meats in oil and vinegar or wine based dressings, like my balsamic vinaigrette, or my buffalo BBQ sauce available on Kosher.com, to upgrade the taste of your food.

If you had to recommend a store-bought BBQ sauce what would it be?

Wellbee’s Honey Sweetened BBQ Sauce.

In general, I feel like Wellbee’s gets a lot of credit for their groundbreaking products that are always made with real, wholesome ingredients.

The brand was developed for people with autoimmune disease, but their products are perfect for anyone looking for better-for-you options of lots of our favorite foods. Wellbee’s founder Rachel Weisz is the author of A Taste of Wellness, a cookbook that offers wonderful recipes and alternatives for those on the Specific Carbohydrate Diet and anyone looking for healthier recipes that use all natural ingredients. Like all their products, Wellbee’s Honey Sweetened BBQ Sauce really hits the spot without delivering any sugar or chemicals. Based on 100% pure tomato puree and sweetened with raw honey and pineapple juice, this sweet and savory sauce gets its kick from ground mustard seed, hickory smoke, and spices.

What would be your final advice for the BBQ season?

As I always suggest, for optimal satiation and hormonal balance, make your barbecue a macro meal!

Any ideas on how to do that?

Combine your protein with healthy fat, fiber, and starch, like guacamole, a fresh vegetable platter, grilled veggies, and sweet potatoes. Quinoa salads, tossed salads and even corn on the cob are better sides to build a barbecue you will love – and that will love you back.

Sounds amazing…

Taking better care of our bodies doesn’t mean avoiding enjoyable pastimes and food experiences. It means learning how to tweak and upgrade them so you can enjoy them in the moment while still enjoying the benefits of feeling full, free, and fabulous.

Happy BBQ-ing!