TIPS For A Healthy 4th of July
Consistency Is Key
It is a holiday, but that does not mean it’s time for an extended cheat day (or does it?). Whether it is your hot cup of joe in the morning or your 3-mile evening jog, do your best to stick to your weekly routine.
Don’t forget to drink water!
4th of July weekend Weekend is the perfect time to indulge in that extra bottle you‘ve been saving or try out the new jello shot recipe you found on Pinterest. However, it’s important to keep in mind alcohol contains calories, and those sugary drinks you make will lead to a nasty hangover throwing off your workout plans.
Instead, try limiting your alcohol intake to a glass or two, and consider drinking more water. Water is essential for flushing out toxins and keeping your body hydrated, and for an added bonus it can reduce that Sunday morning hangover.
Pack Healthy Snacks
If you’re like me, you’ll most likely find yourself at the bars this weekend. It’s no secret that bars don’t have the healthiest food options (even out here in California), which means it’s on you to bring a healthy treat to stuff your face with between Mai Tais.
Think about packing healthy foods such as fruits, vegetable-filled sandwiches, and low-sodium nuts. Pass up on the chips and dip, and try some carrots and that oh so delicious hummus your mom has been telling you about.
Breakfast and Brunch
If you skip breakfast during the week, shame on you, but this holiday weekend is your chance for redemption. Breakfast not only provides you with the nutrients and energy to take on the day but will also give you that full feeling so you don’t overeat once the drinks start flowing.
Break Out Your Dancing Shoes
Footloose wasn’t just an American Classic, but a shining example of how we should be spending our Labor Day Weekends. If Kevin Bacon has taught us anything, it’s that dancing is good for the soul, and in this case, good for the body.
30 minutes on the dancefloor can actually burn up about 180 calories. If you’re struggling to fit in time for your daily work out between all your holiday plans, this is your solution.
Plan for the Next Week
If for some reason you decide these health tips aren’t for you, the least you can do is begin planning for the week ahead of you. Maybe think about planning a trip to the grocery store at some point and prepare some nice lunches and dinners to help you recover at work on Tuesday (if you don’t call out for an extended vacation).
Hopefully, these health tips will help you enjoy your holiday weekend to the fullest, and of course here are some awesome recipes for you to try over the weekend!
Grilled Salmon Kebabs
- 2 tbsp chopped fresh oregano
- 2 tsp sesame seeds
- 1 tsp ground cumin
- 1/4 tsp crushed red pepper flakes
- 1-1/2 pounds skinless wild salmon fillet, cut into 1-inch pieces
- 2 lemons, very thinly sliced into rounds
- avocado oil
- 1 tsp kosher salt
- 16 bamboo skewers soaked in water 1 hour
- Heat the grill on medium heat and rub with oil.
- Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture
- Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers
- to make 8 kebabs total.
- Spray the fish lightly with oil and season kosher salt and the reserved spice mixture.
- Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.
Grilled Salmon Kebabs
Makes: 4 servingsCalories per serving: 267 / Fat: 11g / Carbohydrates: 7g / Sugar: 0g / Protein: 35g
Grilled Chicken Bruschetta
- 3 medium vine ripe tomatoes
- 2 small cloves garlic, minced
- 1/4 cup chopped red onion
- 2 tbsp fresh basil leaves, chopped
- 1 tbsp extra virgin oil
- 1 tbsp balsamic vinegar
- kosher salt and fresh cracked pepper
- to taste
- 3 oz part skim mozzarella, diced (omit
- for whole30, paleo)
- 1.25 lbs (8 thin sliced) chicken cutlets
- Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a few minutes.
- Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight.
- Toss in the cheese when ready to serve.
- Season chicken with salt and fresh pepper.
- Preheat the grill to medium-high, clean and oil the grates to prevent sticking.
- Grill the chicken 2 minutes on each side, set aside on a platter and top with bruschetta and serve.
Makes: 4 servings
Calories per serving: 237 / Fat: 8.5g / Carbohydrates: 7g / Sugar: 0.5g / Protein: 32g