You know summer is in full effect when it’s triple digit temperature at 10pm at night. That’s been the case lately across many cities here in California. Despite the heat wave, we can’t help but be excited about the 4th of July weekend which translates to extra days off from work, time to relax, outdoor BBQs, backyard picnics, fireworks, time spent in the sun with friends and family. Who can ask for more?
This year Independence day hits on a Thursday which means most of us will be put in situations where scrumptious food and tasty drink options will be vast and available Thursday, Friday and Saturday. You may enjoy it during the celebration but come Monday morning as you are getting ready for work in front of the mirror, feelings of guilt may creep in as you recall all the gorging that took place only a few days prior.
It doesn’t have to be that way. Think about the festivities that are in store this weekend and come up with an action plan that will allow you to eat and have fun without the guilt. Below are some tips on how to survive the 4th of July weekend without an ounce of guilt.
Know who your allies are
BBQs, picnics, and summer gatherings in general, can be filled with foods that can sabotage your clean eating plan. However, if you identify the ally foods available and focus on filling your plate with these options as much as possible, then you can minimize the damage while enjoying yourself. Ally foods include:
– Protein: grilled meats
– Vegetables: grilled, green, raw, salads (not mayo based)
– Fruit: all except the fruit pies (treat fruit as your dessert)
– Sauces: mustard, olive oil based vinaigrettes, pesto sauce
Tread lightly in enemy territory
Enemy territory describes the foods that can sabotage your clean eating habits and cause your waistline to expand. Be cautious around pasta and mayo based salads as these are filled with processed carbohydrates and rancid fats. It’s easy to overindulge in these types of foods with little satisfaction. If you must indulge, keep your plate ratio filled with 20% or less in enemy foods and 80% or more in ally foods.
Enemy foods include:
– Mayo based salads
– Pastas & anything breaded
– Pies, cookies, cakes, sugar-rich desserts
– Sauces: BBQ and ketchup can have high fructose corn syrup. Bring your own or stick to mustard, olive oil based vinaigrette, lemon and pesto based sauces.
Be the most friendly person
The person doing the most talking at the gathering is usually doing the less eating. Be social! Don’t hide behind your plate stuffing your face. If anything, have a rule to limit yourself to just one plate. Once you are done, you are done. Spend the rest of the time striking up conversations and engaging in the crowd. You never know who you may meet.
Choose your alcoholic beverage wisely
The first thing people gravitate to at a gathering are the drinks. Beer, wine, cocktails are ice cold and plenty available for our indulgence. But alcoholic beverages can be filled with empty calories and sugar causing more damage than the enemy foods listed above. However, by choosing your drink of choice wisely, you can minimize the damage.
– Cocktails: choose low sugar options such as vodka soda or gin & tonic with a squeeze of lime. Or spirits without the sugar rich mixes are good options as well.
– Wine: wine has heart health benefits especially red wines. Choose dry options such as Merlot or Cabernet. White wines such as Chardonnay or Sauvignon Blanc are also good choices.
Moscato and sweeter wines can boast 20 – 30g of sugar per glass so I advise to stay away from the sweet stuff.
– Beer: the gluten and wheat in beer is linked to the beer belly look. So do yourself a favor and go for one of the above choices. But if beer is your first choice, then stick to 1 – 2 bottles/cans.
Whatever your drink of choice, make sure to drink a cup of water with each drink to stay hydrated and to naturally reduce your intake of the alcoholic beverage.
The tips above should help you eat and drink in a manner where you can have fun and be well without any guilt (or tighter waistband) come Monday morning. Be safe and have a happy 4th of July weekend.
—————————————-
Click here to get juicy food and life notes straight from Chika to your inbox!
Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Soul-Wholesome Nutrition based in Oakland, CA and offers services virtually, in-person or by phone. Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions. Contact Chika today to set up a free consultation.
Follow Chika on Facebook, Twitter, and Instagram
Chika Obih Wellness 