Independence Day is Thursday and I know some of you will head out-of-town on
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 .
- Don’t show up hungry. Eat a healthy snack before you arrive to the barbecue.
- Avoid drinking your calories by turning down soda, and alcohol.
- Limit your consumption of bread. Have bunless hot dogs, sausages, and hamburgers.
- Eat small amounts of potato, macaroni, or pasta salads.
- If there are not healthy dessert options, either skip it or have one small portion.
- Try to stop eating before you are overly full.
- 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.