Fourth of July Healthy Feast

Independence Day is Thursday and I know some of you will head out-of-town on

Beef and Corn on a Charcoal BBQ grill

Wednesday to spend a long weekend with family and friends. Holidays are typically celebrated with food and lots of it. Here are some ways to make sure you enjoy the fourth without gaining a pound. If you are providing the food here’s some ways to offer a healthy feast for your guest without offending them.

  • Use a spice rub for your ribs, chicken or brisket and offer the sauce on the side.
  • Grill up plenty of veggies. Corn and asparagus are a good compliments for a barbecue.
  • Make a coleslaw with cabbage and carrots instead of potato salad.
  • Try making mini burgers for the kids with apple slices or sweet potato fries.
  • Make a punch or a hand squeezed lemonade and have plenty of water on hand to drink.
  • For those who must have alcohol, try wine coolers instead of beer. Even some lite beers are heavy on the calories. If you’re really bold have a dry Fourth of July.
  • Make a fresh fruit salad.
  • Have smoothies or real fruit popsicles as cool treats.

The Little Things You Can Do

If you’re not in charge of the cookout, here are a few things you can do to stay on track this Fourth of July .

  1. Don’t show up hungry. Eat a healthy snack before you arrive to the barbecue. 
  2. Avoid drinking your calories by turning down soda, and alcohol.
  3. Limit your consumption of bread. Have bunless hot dogs, sausages, and hamburgers.
  4. Eat small amounts of potato, macaroni, or pasta salads.
  5. If there are not healthy dessert options, either skip it or have one small portion.
  6. Try to stop eating before you are overly full.
  7. Only eat what you want.  Don’t allow anyone to talk you into eating something you know will ruin your progress.

If at all possible get in a workout or two over the weekend. You can go for a walk or run. I like to pack a jump rope when I travel and ten to twenty minutes gives you a good burn. If there is a pool available, swim a few laps.

Have a Happy Fourth of July! Be safe and eat smart.

Until Next Week,

Nicole D. P. McLaughlin, P.T.


About Nicole McLaughlin

I am a self-published author and freelance ghostwriter and boy do I have some stories for you. I'm also an ACE certified personal trainer and I have combined my love for writing and fitness to bring you two blogs.
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One Response to Fourth of July Healthy Feast

  1. Pingback: 3 Pests That Can Ruin Your Fourth Of July | Pest Control and Bug Exterminator Blog

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