The 4th of July is a time to celebrate – family, friends, sunshine and fireworks! Unfortunately, the effects of holiday fare like soda, chips and cheesy burgers, can remain with us long after the celebration ends. The good new is that whether you’re having a picnic, hosting a BBQ or hanging out at the beach, there’s no need to derail your healthy diet – or miss out on the fun!
Here’s a few tips to help you have a happy, and healthy, Fourth of July. Enjoy!
1. For the biggest bang for your health buck, ditch the sugary drinks. For a festive and refreshing drink, combine ¼ cup 100% cherry juice with ice, sparkling water, and a lemon wedge or make homemade lemon or limeade with your choice of sugar substitute. If it’s soda pop you crave, switch to diet and in the process save an entire days’ worth of added sugar with just one can.
2. Swap out some of the chips for crunchy veggies with served with a flavorful dip. A recent study demonstrated that kids ate 80% more broccoli when it was served with a low-fat ranch-style dip. To make your own: In a small bowl mix ½ cup buttermilk with ¼ cup each light mayonnaise and Greek yogurt. Whisk in ½ teaspoon each of garlic and onion powder, ¼ teaspoon ground black pepper, and 1/8 teaspoon salt. (Optional: add ¾ teaspoon dried dill). Chill and serve with assorted raw or blanched veggies.
3. Grill it lean. Replace fattening hot dogs with flavorful turkey or chicken sausages, ribs with tender pork tenderloin, and fatty rib-eye or porterhouse steaks with marinated top-sirloin. For burgers opt for either lean ground beef or turkey (93% lean is my choice). Here’s an additional tip; to create a great-tasting turkey burger, add moisture and flavor to the meat.
4. Enjoy seasonal fresh fruit for dessert. There’s no better time than summer for juicy watermelon, fresh peaches, apricots, and plums, along with naturally sweet cherries, strawberries, blueberries and raspberries–are all in season! Or, for an extra special dessert, beat the heat with my festive No-Bake Red, White and Blue Cheesecake Cups (P.S. There’s no need to tell anyone they’re healthy!)
Happy Fourth of July to you and yours,
