Fourth of July weekend is upon us, and just like any other holiday or social gathering, there are temptations, traditions, and norms that we can choose to think twice about participating in. Many of us never even think to question the status quo on how most Americans choose to celebrate this holiday – a holiday worth celebrating, of course, but in the spirit of independence, we can choose to celebrate a little differently – a way that’s a little more in line with taking care of ourselves. I’ve included a list of ideas that you may want to consider trying this year. Whether you want to try out one or two of these or whether it inspires you to think of ideas of your own, I hope that you can start to take a few steps toward making healthier decisions.
CHOOSE HAMBURGER OVER HOT DOG: This argument basically comes down to processed versus unprocessed meats. Hot dogs are generally highly processed and high in sodium while the hamburger will most likely be unprocessed and higher in protein. I think it’s safe to bet that the hamburger wins as far as being the most nutritionally wiser option.
SWAP KETCHUP FOR MUSTARD: Most ketchups will have quite a bit of added sugar and many will have high fructose corn syrup. Mustard on the other hand, usually doesn’t contain these offensive ingredients and even contains turmeric – an antioxidant-rich, anti-inflammatory spice.
SKIP THE BUN: Carbohydrates should primarily come from complex carbs such as vegetables, beans, lentils, etc. The standard processed white flour buns are simple carbs that should only be consumed in moderation (if not at all). If you just don’t want to do without, try opting for a whole grain bun if possible.
HAVE A PLAN: If you know there are going to be unhealthy items at your party, say desserts for instance, decided beforehand if you want to just have one serving/piece/sliver etc., if you want to totally indulge for the day, or if you want to avoid it altogether. The point is to feel good about the choices you make and leave the party without any regrets about what you put in your body.
FIND OPPORTUNITIES TO MOVE: Get a sparkler and wave it around, play with the kids, recruit others to go on a walk sometime between food and fireworks – all these are simple but effective ideas to get your body moving. Who says you have to be like all the other adults who sit in a lawn chair the whole time, only getting up to get a second heap of Aunt Jean’s famous Brown Sugar Baked Beans?
Yes, you may get unwanted attention if your plate doesn’t look like everyone else’s. People may ask about your bunless burger, be annoyed that you broke a cookie in half, and look at you like you’re an alien when they see you running around and playing with the kids. This social pressure doesn’t mean you have to succumb to being sedentary and eating unhealthy foods. Change takes time and patience so I recommend trying just one new healthy habit at a time. If you’re comfortable doing more, great – go for it! Your small but brave steps can help someone else by making them feel more comfortable to choose better. Who knows, maybe one day get-togethers can have new, special traditions that can align with healthy living values. It only takes one light to set off a beautiful array of colorful sparks.
*Please note that I am not a licensed nutritionist/dietician; just a health enthusiast!