How NOT to blow your healthy eating this July 4th weekend.

July 4th means a lot of food, drinking, and dessert. But it does not mean that you have to throw your healthy eating out the window! This is what I would do before heading out this weekend:

1. Workout before you leave for your BBQ or outing.  (you could workout after but I like before better)


2. Drink a lot of water the morning of. I would eat a light breakfast. Maybe an egg, avocado and toast? Or some nuts and a banana. You could even do a green juice! I would never leave my house with an empty stomach. That would just set me up for disaster. Get something in your belly so you are not starving causing you to overeat.

3. I always try to bring a healthy side dish or appetizer. I am bringing a hearty and delicious salad to my families BBQ. Bringing something is helpful because if there is nothing on the "healthy" side at your BBQ, you know you always have your dish to fall back on!

4. If you are going to a place where there will be a lot of people, loud music and drinking it is easy to get caught up in the excitement and just start shoving food in your mouth. Try to be mindful. Find a seat and enjoy your beer (or cocktail!) and food. Sitting makes a HUGE difference and will somehow make you feel more satisfied.

5.  Fill your plate with veggies or salad, first! Then you can add in your protein and starch. I would grab a sweet potato or brown rice if that is an option!

How I will fill my plate:

- half my plate will be filled with a salad or veggies of some sort

- a protein (probably grilled chicken). About the size of my cell phone, or smaller.

- possibly some type of starch. Brown rice? Sweet potato?

- and I will always leave room for dessert!!!!

6. How I will choose my dessert: I will most likely scope out the table and choose something chocolaty. I love chocolate. And I will take just a little to satisfy me. Look at the table first, then pick your favorite dessert. Who knows, it might even be the fruit!?

7. Try to avoid sugary margarita mixes and drinks. I would stick to the less sugary drinks. After every alcoholic drink grab a water. If you are hosting a BBQ maybe you can try one of these: (Thanks Sarah!)


So there you have it. Do not stress about what you are eating, just enjoy every bite. Holidays should be fun. Do not deprive yourself, that will just lead to over indulging. Enjoy your friends and family (or whoever you are with)! Be mindful of what you are putting in your body. And if it is a chocolate chop cookie, enjoy and embrace every bite :)

Be safe and  happy fourth!

Posted on July 3, 2013 and filed under food.