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How to Have a Healthy Fourth of July Holiday

Fourth of July is right around the corner and we put together some tips on how to enjoy Independence Day and stay a bit healthier in the process.

Navigate the outdoor barbecue

Depending on how you approach a backyard BBQ, you can have an awesome meal and avoid the biggest calorie bombs. We recommend sticking to lean protein like seafood or chicken breasts over hamburgers or hot dogs. If you do go with a burger, skip the bun!

Grilling is a great way to eat healthy as you can avoid adding extra fat to a dish to cook. We love marinating vegetables and tossing them on the grill to round out a meal (or you can go entirely meatless!).

 Grilled Shrimp Lettuce Cups with Creamy Herb Sauce (Photo by FoodNetwork)
Grilled Shrimp Lettuce Cups with Creamy Herb Sauce (Photo by FoodNetwork)

We’ve included one of our favorite recipes, Grilled Shrimp Lettuce Cups with Creamy Herb Sauce, by Iron Chef and TS client, Geoffrey Zakarian.  This recipe relies on low-fat shrimp, fresh herbs, and a Greek yogurt-based sauce to give you great flavor with fewer calories. 

Watch that Alcohol Consumption

We love to enjoy a nice cold beverage on a hot summer day as much as anyone. If you are going to drink, stick to clear spirits versus heavy beers or sugary cocktails that can add calories fast.

Exercise First Thing in the Morning

Even though it may be a day off from work, it doesn’t mean you have to skip your exercise. We recommend working out first thing in the morning so you don’t have to worry about the day’s fun getting in the way. Your metabolism will also be revved up for the rest of the day too!

If you can’t do your normal routine, you can still be active and go for a hike or a bike ride outside. We’ve included one of our favorite workouts that you can do from the beach, hotel, or your living room.

Water, Water, Water!

Stay hydrated! New York City temperatures will be well above 90 degrees all week. If you are out on the beach all day, you will need to constantly replenish liquids. We normally recommend about ½ of water per pound of body weight but if you are getting time in the sun or drinking alcohol, you should make sure to consume even more water.

We hope you have a great holiday and we will see you back at the gym on Thursday.



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