Balanced Nutrition Tips To Actually Enjoy Your Fourth! (Plus easy recipes!)

Let's be honest, we all want to enjoy the good food and drinks on holidays spent with family & friends, especially on the Fourth of July. 

But what are some ways we can still enjoy the fun, food, and drinks without feeling the guilt? Well I am here to bring you three days of helpful tips have fun and still keep your health & wellness goals in mind leading up to the Fourth! 

Why don't we start by wiping the 'guilt' off the table. It is a holiday after all, and we all should be able to enjoy ourselves!

Read on to learn more about some key nutrition tips to enjoy yourself and avoid blowing your fourth completely out of the park! Check back in tomorrow to read about some easy drinking tips! 


1. Eat Before You Go 

Fasting all day like it's Thanksgiving is not a good idea. It will only cause your blood sugar to drop and leave your body craving more. Make sure you get in a well-rounded meal in the morning before you spend the entire day eating and drinking with friends. Keep the protein high (2 eggs + breakfast meat) and be sure to add some kind of fiber (aka vegetables) so your meals holds you over for a few hours.  It's easy to snack all day when you haven't had a meal in the morning, and these snacks tend to add up far more than one meal. 

2. Bring Something To The Party

There are tons of easy healthy, yet tasty options you can bring to the party. Healthy doesn't always have to be flavorless and boring. What's something you often indulge in that isn't quite healthy, but could easily change to be make a little healthier? There's also a ton of great healthy options that you might make only on special occasions (i.e chicken & veggie kabobs, guacamole with carrots & celery) Check below for some recipe suggestions! 

3. Eat Mindfully & Slowly 

Be conscious of how quickly you're eating your food.

If you didn't read my last post on how eating slowly can improve digestion and alleviate bloating,  check it out here.

How often do we inhale our food before we even realize it's gone? I know I've been there.

SLOW. IT. DOWN. Are you taking deep breaths? Are you chewing your food completely?

If we don't sufficiently chew our food, it will overload the digestive system and this will lead to more gas, bloating, and digestive discomfort. 

Trust me when I say, slowing it down will help immensely. However, making sure you are eating a nice balanced meal instead of saving up for your feast will also help you eat more slowly. 

When we skip meals, our blood sugar drops and then we get hangry. This stay of deprivation actually causes your body to go into fight or flight mode and crave the most immediate form of energy aka carbs. There is no "willpower" at this point. 

This is why eating before you go and eating mindfully are two important tips the tendency to overindulge at bay.

4. Drink Water! 

Did you know the recommended amount of water for every individual is 50 percent of your weight in ounces? 

That means if you're 150 pounds, you should be consuming about 75 ounces.

This does not include all the water depleting beverages we drink like coffee, alcohol, soda, tea and juice.

Water plays a role in: 
•    Transporting Nutrients
•    Regulating Body Temperature
•    Removing Waste
•    Flushing Toxins
•    Lubricating joints
•    Releasing Excess Body Fat
•    Normalizing Blood Pressure
•    Stabilizing Blood Sugar & Insulin Levels

These are just of a few of the many benefits of water. I highly recommend drinking at least a 8 oz of water between any beverages listed above. If you're not drinking, it's going to be hot so try to have at least 8 oz every hour.  

Want to read more about the benefits of water? Check out The #1 Most Underemphasized Healing Agent


Here's a Great Creamy Coleslaw Recipe: 


1/2 green cabbage

1/2 purpose cabbage 

2 cups shredded carrots 

1/4 c white vinegar (or apple cider vinegar) 

1/2 tsp sea salt 

1/2 tsp black pepper 

1/2 tsp celery seed

1/2 tsp garlic powder 

1/2 cup homemade mayonnaise



1.   Dice or shred both heads of cabbage 

2.   Place into a large bowl with shredded carrots. Mix well. 

3.   Add in vinegar and mayonnaise 

4.   Add in all seasonings and mix until cabbage and carrots are fully coated

5.   Cover and place in the fridge for an hour. Ready to serve! 


Here's a Simple Chicken Kabobs Recipe


1-1/2 lbs chicken breast, cut into 1-inch pieces 

3 tbsp Coconut Aminos (or Gluten-Free Tamari) 

2 tbs raw honey 

1 tbs apple cider vinegar 

1 tsp fresh ginger, minced

1/4 tsp garlic powder 

1/2 red onion chopped

1 cup cherry tomatoes, halved (or 1 bell peppers cut into 1-inch pieces)

Fresh pineapple cut into small pieces 



1.   In a small bowl, mix coconut aminos, honey, apple cider vinegar, ginger and garlic powder. Feel free to make extra if you want to keep half the marinade to pour over the chicken after cooked. Pour the marinade and chicken into a ziploc bag and let sit in the fridge for at least 2 hours. (If using wooden skewers, be sure soak in water for 30 minutes)

2.   Pre-heat the grill to medium high heat. Alternate the chicken, tomatoes, pineapple and onion. Brush the chicken with remaining marinade from the bag. Cook for 8-10 minutes or until juice runs clear. Turn skewers occasionally to ensure chicken is cooked evenly. 

Here something simple I did for the Fourth last year! 


I hope you found these tips and recipes useful! Want to read more tips to enjoy your Fourth? 

Check out my post on tips of drinking over the holiday here!

And if you want some quick, easy 20 minute workouts to get out of the way before your enjoy yourself, check here

In Abundant Health,