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Make it a Fun & Healthy July Fourth Celebration

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What comes to mind when you think about celebrating Independence Day? Hot dogs and hamburgers? Beer? Fireworks? Red, white, and blue? Maybe all of these things! As you prepare for the Fourth of July, you may be thinking about what to cook, where to go to see the best fireworks, and who you’ll be celebrating with. But you might also be craving a healthier celebration this year—one that is still fun as ever! Don’t overlook the important details like packing enough sunscreen for a day at the beach or preparing a vitamin-rich meal.

Key Takeaways:

  • Learn how you can make Fourth of July healthy and fun.
  • Discover best practices for making the most of summer weekends with certain routines.
  • Unlock the key to having a fun July Fourth celebration.

Table of Contents:

  1. Alternatives for the Barbecue
  2. Wear Lots of Sunscreen
  3. Try Low-Fat and Dairy Alternatives
  4. Fresh Fruit for Dessert
  5. Spend Time with Friends and Family
  6. Get Moving

Quality of Life has you covered for all the healthy basics when it comes to your Fourth of July weekend this year.

We want you to celebrate Independence Day in the best way possible, which is why we have come up with six essential tips to have a fun and healthy Fourth of July!

Choose lean meats, fish, or vegetarian options for the barbecue

A Fourth of July without read meat? Yes! Alternatives on the grill can be just as, if not more, delicious than red meat and you’ll reap more health benefits. Instead of ribs or steak, switch it up this year and grill leaner cuts of meat like chicken breast. Lock in moisture and prevent the meat from drying out by marinating overnight in a mixture of lemon juice, olive oil, oregano, salt and pepper. Fish like salmon, halibut, and flounder are rich in omega-3s and equally as tasty as meat options to throw on the barbecue. There’s also lots of vegetarian meat alternatives that taste delicious when grilled like veggie and mushroom burgers, Beyond burgers, veggie hot dogs, plus the plethora of fresh summer vegetables that taste amazing when barbecued. Grill veggies like bell peppers, squash, corn, eggplant, zucchini, and mushrooms for delicious dishes that are rich in vitamins and nutrients.

Wear lots of sunscreen

While our bodies need Vitamin D from sun exposure, too much sun can be a problem. If you’re spending the Fourth outdoors this year (which we hope you are!), apply a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher at least 30 minutes before going outside. Reapply every two hours or after swimming or excessive sweating. If you’re already seeing signs of skin aging, consider taking a supplement like Oligonol, which reduces the look of wrinkles and brown spots.

Swap sour cream and mayo for low-fat dairy or a vegan alternative

We love dairy as much as the next person, but high-fat dairy like mayo, sour cream, ice cream, and butter are high in calories and saturated fat, which can lead to weight gain. This Fourth of July, swap the high-fat dairy in your recipes for low-fat dairy like Greek yogurt, buttermilk and cottage cheese. Or you can go a step further by making your meal vegan with a vegan-brand mayo, cheese, or ice cream. You likely won’t even taste the difference!

Try fresh fruit for dessert

Head to your local farmer’s market and pick up the best summer fruit you can find! Juicy nectarines, sweet peaches, and tart raspberries make a scrumptious snack and equally impressive dessert. And there’s always summer’s favorite fruit: watermelon! For a truly festive fruit salad, combine strawberries, raspberries, and blueberries with honey, lemon or lime juice and chopped mint. Top with a dollop of vanilla yogurt or yogurt alternative, and serve. Voila, a tasty (and healthy) red, white, and blue dessert!

Spend quality time with friends and family

Did you know spending time with friends and family can reduce stress and enhance intellectual stimulation? Maintaining a healthy social life, even later in life, has been shown to help improve your health! Go ahead, plan that big Fourth of July bash and invite your neighbors and friends. Your brain will thank you. Holidays are the ideal time to gather!

Get moving

Whether you spend the day at the beach or in your backyard, make it an active Independence Day this year. Check your local listings or search online to find the right Fourth of July event for you. It could be a 5k run, a stroll on the boardwalk, a swim in the bay, or a game of frisbee at the beach. Once the sun sets and the fireworks are being prepared, you’ll feel grateful for spending the day outdoors and getting some activity in.

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