Stay on Track this 4th of July
01 Jul

Stay on Track this 4th of July

The Fourth of July…it’s a day to celebrate our country’s independence and spend time with our friends and family.

It’s also a day to eat cheeseburgers, hotdogs, potato salad, chips, pies, and ice cream too.  Right? What do those of us who prioritize our health supposed to eat that won’t leave us feeling guilty, derail us from our goals and regretting our decisions the next day?  Here are a few simple things to think about this weekend when you are out celebrating.  

Protein & Veggies

Fill your plate with proteins (chicken thighs, chicken breast, fish, beef, etc), and lots of veggies! Take a pass on things like chips, crackers, bread, and casseroles.  Going bunless with your burger can also be great if options are limited.  

Come Prepared

Make a healthy side dish and take it with you to add to the table.  Then you’ll know for sure what you’re eating!

Slow Down

Remember your BLGs and try to sit and eat slowly and mindfully and remember to chew your food. Social eating is great because we are more likely to conversate while eating instead of scarfing down our meal. If you take your time with the first plate, chances are you’ll be satisfied and won’t be tempted to go back for seconds or thirds.

Don't "Save-Up"

Don’t skip meals earlier in the day in the effort to “save up” for this one.  If you eat like it’s a normal day before you go you won’t be starving and tempted to make bad judgment calls.


I’ll touch on alcohol briefly. It’s obviously not a healthy choice and tends to make you overeat due to causing lack of judgment. If you decide to drink alcohol, be okay with it having a negative impact on your health and wellness-just don't binge. Sugary drinks (soda, and juices) are also something to steer clear of.   

Remember YOUR Goals

Lastly, try to remember your goals and what you’re working towards.  Think about the foods you are putting into your body and how they are going to help you achieve them. You can still enjoy your friends and family while celebrating our nation's independence without the junk food! 

Here are a few recipes you can make and take with you to your next cookout!

Red, White, and Blue Potato Salad Recipe | MyRecipes

Corn, Avocado, and Tomato Salad

Bacon Wrapped Buffalo Chicken Jalapeños |

Spicy Grilled Shrimp with Easy Guacamole |

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