7 Tips For A Healthy 4th Of July

Weddings, beach BBQs, birthday brunches, summer vacays, and now 4th of July!

 

It seems like there are so many events that tend to derail us from our goals. But, this time, I want to prepare you with a few tips to keep your 4th Of July a little bit healthier.

 

The good thing about this blog post is that these tips can be applied for any social setting that you may encounter, whether it’s 4th of July, Thanksgiving, or Christmas!

 

Each tip builds upon each other so let’s get started!

 

Tip #1: Scan the buffet table and choose wisely
 

Depending on how big your 4th Of July party will be, there will most likely be a variety of different foods, some healthy and some not so much.

 

Now, I’m a huge believer of meal prepping and planning out what you’re going to eat so that my meals are balanced with the correct portions of macronutrients based on my goals.

 

In other words, I try to find the best sources of protein, carbs, and healthy fats that are available in order to feel satisfied and full.

 

So before you get in the buffet line and dig into every dish that you see, take a moment to peek at what is being offered.

 

Can you find the best quality protein, carbs, and fats?

 

Try your best to choose only those that give you the most nutrients and fuel, not those that will weigh you down and make you feel bloated, lethargic, and crappy afterwards.

 

Personally, if I could choose my ideal 4th of July meal, it’d look like this:

 

A big hefty salad filled with greens and colorful veggies, topped with a grass-fed beef burger patty, baked sweet potato on the side, and guacamole!

 

For snacks, I’d munch on veggie sticks with even more guac and a handful of nuts.

 

For my beverage, I’d most likely stick to water infused with lemon and mint for a refreshing taste!

 

If your family or friends aren’t on the health bandwagon, you can still try your best to find the best quality FUEL. And in case you don’t, make sure to eat beforehand so you’re not ravenous and left with junk food to eat.

 

Here are a few things you’ll want to make sure to avoid:

 

• Anything deep fried (think chicken wings, deep fried veggies, anything with a “breaded coating” around it, etc)
• Sauces and spreads (say no to mayo, BBQ sauce, or excess ketchup which contains lots of sugar)
• Soda or alcohol (we’ll talk more about this in another tip)
• Processed foods (chips, crackers, candy, anythings that’s been modified and/or comes from a package with artificial ingredients)
   

Healthier choices that you can put on your plate are:

 

• Any vegetables or fruits of your desire
• Protein like fish, beef, chicken, turkey (try your best to stay away from processed meats like bacon, sausage, or hot dogs from questionable sources)
• Healthy fats like avocado, nuts, and seeds
• Carbs from vegetables or sweet potatoes (I personally stay away from grains/gluten as much as possible)
  Plain water
   

Tip #2: Go bunless (or check out this brand of buns)
 

Why waste the extra calories on a bun? To me, it’s wasted calories and most buns contain harmful inflammation-causing ingredients that can lead to weight gain, bloat, indigestion, and more.

 

Don’t worry, you’ll still be able to enjoy the feeling like you’re eating a juicy burger or hotdog sans a bun.

 

“But Jenny, you said I need to have carbs to complete my meal!”

 

Well good news, you can get your carbs through veggies and fruits!

 

Many of my personal clients and those who have experimented with the Paleo lifestyle have seen incredible transformation just by taking grains/gluten out of their diet. They have not only lost weight almost effortlessly, but they’ve also seen an increase in energy and mental clarity.

 

If you’re looking for more tips on how to transition to a more Paleo lifestyle, consider checking out my e-book where I give you 7 steps on how to paleo approve your life.

 

However, I will say I’ve recently discovered an INCREDIBLE brand called KNOW FOODS that creates bread-type products out of superfoods like almond, coconut, egg whites, chia, and flax.

 

They are hands down the BEST paleo-friendly alternative to all things bread!

 

If you seriously need a bun with your burger, consider checking out their products here where you can get KNOW FOODS buns!

 

Tip #3: Fill your plate with a majority of veggies

 

Again, this builds upon Tip #1 and Tip #2. Veggies are filled with tons of fiber and nutrients that will keep you feeling full. Especially with finger-licking appetizers and snacks all around all day, it’ll be tempting to keep eating even if you’re not hungry.

 

Anyone else guilty of mindless snacking?

 

Yep - it’s going to happen. So when you DO end up randomly walking back to the snack table for your 4th time, try to get the fiber-filled veggies and fruits FIRST before junk food.

 

Keep in mind, processed foods with artificial sugars and ingredients contain addictive properties that triggers your brain to want more and more. Try to avoid them completely! No bueno.

 

Tip #4: Choose between alcohol or dessert, but not both
 

Choose your poison, so to speak.

 

Both dessert and alcohol will slow your progress, but having both will make it THAT much harder.

 

Keep in mind that you’ll already be eating more calories than you would on a typical day of eating from just your lunch and snacks alone. Then, tack on the excess calories of alcohol!

 

A 5-ounce glass of wine has around 150 calories and a 1.5 ounce shot of vodka or 12 ounces of light beer is 100 calories. Two or three servings of alcohol will put you overboard, and not to mention, it’ll most likely tempt you to eat even more food.

 

Personally, alcohol is just a waste of liquid calories! I’d rather eat my calories than drink them, so if I were to choose between alcohol or dessert, I’ll choose dessert.

 

Remember, balance is key. If you are 80% healthy and allow 20% for indulgences, you’ll still reach your goals, even if it is a little bit slower than being 100% healthy (which is not realistic).

 

So plan ahead, choose your poison, and stick to your guns! You’ll be happy by the end of your BBQ that you didn’t completely lose control and maintained some healthy habits.

 

Tip #5: Drink TONS of water
 

If you do decide to choose alcohol as your poison, try to alternate between your mixed drink and regular water. That way, you’re not left with a hangover the next day and you’re properly hydrated!

 

Drinking water before your meal also helps you feel more full, preventing you from overeating. And especially if you’re staying in the hot sun and keeping active, you’ll need lots of water to keep you going.

 

If you’re tired of the same boring water, think about infusing it with fruit! My favorite infused water is simply iced cold water with fresh lemon juice and a few drops of liquid stevia. Adding mint would just put it over the top but I never buy it!

 

You can also try out sparkling water if you need a bubbly fix!

 

Tip #6: Bring Emergency Food
 

All health freaks should know by now that if you’re going to a party where you’re not in control of what’s going to be served, you should always bring emergency snacks that align with your goals.

 

Some quick on-the-go snacks that you can bring are:

 

• Mixed nuts
• Apples and almond butter
• Rice cake and peanut butter
• KNOW FOODS thins, muffins, cookies, or bars
• Bulletproof Collagen Protein bars
• Celery sticks and chocolate almond butter sauce
   

 

You can just never assume that they’re going to have healthy options available, so always coming prepared will keep you on the right track.

 

Tip #7: Focus on socializing, not eating

 

Last but certainly not least, focus on the PEOPLE, not the food!

 

Get yourself so busy talking and socializing with people that you forget about the dessert and snack food at the buffet table!

 

A lot of mindless eating occurs simply because you’re bored and having nothing else to do, so preoccupying yourself with mingling can help distract you from food.

 

So, let’s recap this blog post with a final summary:

 

1. Scan the buffet and find the best sources of FUEL
2. Go bunless
3. Fill your plate with veggies first
4. Choose the alcohol or dessert, but NOT both
5. Drink TONS of water
6. Bring emergency food
7. Focus on socializing, not eating