If you’re doing all you can to keep your diet in line, holidays can be a nightmare.  4th of July in particular can be a monster.  There’s something about the hot summer days that make us want all the beer (or wine, or jack and coke, or…well you get it).  Not to mention all the delicious BBQ, creative burgers, brats, and calorie laden variants of egg, pasta and potato salads.  Summer paradise quickly turns into calorie paradise and now all the traction you had with your diet is lost.

Not to fear!  Here are our top 5 tips to coming out of the celebration of America’s Independence still on track!

1) Stay Hydrated

We know you’ve heard this a million times, but it’s that important. It’s easy to mistake thirst for hunger, which can lead to overeating. Plus, when you’re dehydrated, you’re more likely to make not-so-smart food decisions.

Speaking of questionable choices, don’t overdo it with the alcohol. If you’re of legal age and plan on drinking, steer clear of the sugary mixed drinks and be sure to have a glass of water between each alcoholic drink. Have trouble drinking plain ol’ H2O?  Squeeze a wedge of lemon or lime into it or even grab a SodaStream to carbonate your water beforehand so you can get the fizzy fix out of the way too.

It should also go without saying, if you do decide to drink alcohol, for the love of all that is good, call an Uber/Lyft or have a designated driver.  You can always Uber/Lyft back to your car the next day.  Yes it’s an extra cost, but it’s cheaper than a DUI or a crash.  Just sayin’.

2) Bring a Guilt-Free Dish to the Party

Side dishes can be a quick slide down the track of too many calories because you often don’t know everything that’s in them and worse yet, how much of it is in there.  A veggie plate or one of our favorites, this Sweet Potato Salad from Rachael Ray is a great alternative (and seriously, the sweet potato salad is frickin’ delish).

3) Hit the Grill

The grill is a great place to find something safe, but watch out for what is put in marinades (many have a ton of sugar) and what goes on during or after cooking.  Season chicken breast, lean turkey burgers, and even fish with some garlic salt, pepper, smoked paprika, and some chipotle chili powder or cayenne powder (if you like a little kick) and you’ll have a safe, tasty main course.

4) Be smart with frozen treats

Ice cream cones and frozen fruit bars are quick places where sugar and calories add up fast.  Try freezing red grapes (green ones don’t freeze as nicely) or cut a watermelon into sticks and freeze them for 20-30 minutes.

5) Enjoy 

All of these tips are helpful, but really this is chance to relax and enjoy life with family and friends.  If you’ve been on point up to now you shouldn’t have much to worry about and you’ll be back to normal the next day.  Don’t obsess, just make smart choices.  Spend time chatting and playing games with family to keep yourself occupied so you don’t eat out of boredom.  Which brings us to a bonus tip:

6) Wear sunscreen

Nothing ruins the day (and the next few days) like a gnarly sunburn.  Protect your skin while you enjoy your day and teach your family a few awesome tricks to eat tasty, healthy food on this awesome holiday.

Still confused? Ready to finally sort out your diet?  Set an appointment with one of our coaches and get started today!

Have a great week!