other’s company and celebrating all that our amazing country has to offer. It doesn’t hurt that some delicious summer foods are involved:-)
Your Fourth of July menu can still be supportive of your health and fitness goals. I am here to tell you that the holiday can leave you feeling nourished physically, mentally, and emotionally without guilt or needing to “start over” on Monday. (or as is the case this year “Wednesday”)
There are plenty of nutrient dense foods that fit with a Fourth of July get together that you and everyone else will enjoy and plenty of strategies to keep you on track.
If you are not already on a fitness program, Start exercising NOW!!! I mean, right this minute – No, I am not crazy. Exercise will help curb your appetite with mood enhancing endorphins and help you stay focused and on track with your food intake. It will also help you burn off extra calories you may consume. There is a link to our most popular “Week End Warrior Workout” below . You can bang it out in 15-30 minutes at home, with no equipment
Avoid the All or nothing mentality- Don’t go into the week end like a crazy person with the intention of having an all out pig fest . Pick a food you wouldn’t normally eat and add it to each meal. If you are REALLY motivated, stick to your normal food plan and pick one meal to add one off food or drink.
Make a plan – have a plan on how much you are going to eat and drink before you head out. Alcohol lowers your inhibitions, which makes it that much easier to justify a third helping of food even if you aren’t hungry.
Pick your “poison” – If you are going to a party or out to dinner, pick 1… alcohol, bread or desert but not all three! Alcohol calories can add up quickly (usually 200 per glass of wine or mixed drink if it doesn’t include soda or juice)
Start the day with a high protein meal like eggs or greek yogurt. This will speed up your metabolism for the day and keep you fuller and less hungry throughout the day. On the week ends, I am a HUGE breakfast person and generally inhale a 3 egg omelet with fruit, some bacon and an english muffin after my workouts. This keeps me full and satisfied for lunch which I usually also eat out.
Focus on What’s important – 4th of July is more than food and alcohol. It is a holiday to celebrate the thirteen colonies claiming their independence from England which eventually led to the formation of the United States. … Focus on what’s important… friends, family and our ancestors who fought for our and all of the awesomeness that are the freedoms we enjoy.
Eat Slowly – This is applicable any time any place but more-so during long holiday week ends when meals generally consist of much more calorically dense foods and a lot of alcohol. It takes 20 minutes for your brain to register that you are full. Take a breath, talk to your table mates and focus on what’s truly important.
“No, thank you, I’m not hungry” – people often want to show their holiday spirit with food or, worse, want a partner in gluttony crime to make themselves feel better about their own choices. Use these 6 words regularly and often and I guarantee you will be proud of the way you look in your Holiday pictures instead of grimacing over the bloated images staring back at you.