Tips to Eat, Drink, & Enjoy Your Fourth! Plus, a short, bonus workout!

I often have clients that ask me what's the best alcohol to drink on a vacation or holiday. I'm all for for kicking back and having a few drinks, but you I also feel like you have to draw the line somewhere.

This is why I wanted to bring you drinking tips to beat the belly bloat and chronic intake of empty, unwanted calories.  Don't forget to scroll to the bottom to get two bonus drink recipes that allow to skip the artificial ingredients and go right to the good stuff! 

Also be sure to check out my Fourth of July Nutrition Tips & Recipes here! And come back tomorrow for a quick workout to fit in before the preparation for your Fourth begins! 


1. Watch Out For the Light Beers  

You may think opting for lighter beers means less calories. However, most of those beers are very low in alcohol content. As a result, you can actually end up drinking more than you bargained for just to feel the buzz.

Not to mention most of these commercial beers (i.e Budweiser, Bud Light, Coors, Coors Light, Corona, Michelob Ultra, New Castle, etc) are made up  of ingredients like high fructose corn syrup, dextrose, various food colorings, MSG, animal based clarifiers, and the list goes on. 

But the bottom line is, alcohol is one of the only substances that completely bypasses the digestive system, metabolizes in the liver and goes directly to the blood stream. Unfortunately, all of the ingredients listed above further overload the liver.

So next time you opt for the lighter beer, remember to think about the quantity at which you will end up drinking that beer.

Bottom Line: If you don't have a sensitivity or allergy to gluten, I recommend opting for local brews with less additives and higher percentage of alcohol to keep your intake down. 

2. Avoid the Drinks You Can Put Down Easily

I know you may be tempted to opt for your favorite cocktail, but if it's something you know for a fact you can drink pretty quickly and easily, mix it up with a different drink. 


3. Pass on the Sugary Drinks 

If you like liquor drinks, mix it with seltzer water instead of the high sugar substitutes like soda or tonic. If you find seltzer to be tasteless, try a more flavored all-natural seltzer like La Croix or add a splash of cranberry juice or orange juice.

Squeeze a fresh piece of lemon or lime. Muddle some berries, oranges, maybe some fresh mint or basil in the bottom of your drink.

Drink red wine over white so you're consuming less sugar or opt for the dryer sparkling wines like prosecco. 

Above all else, opt for natural over artificial. There are many different options that are far better than turning to refined sugar substitutes. 


4. Be Conscious of Drinking Water

Making sure you're drinking water in between drinks will help you stay hydrated and of course lessen the potential hangover. Knowing this may be jam packed day filled with sun and fun, be sure to start your day off with at least 16 ounces of water. 

My rule of thumb is to drink half your body weight of water in ounces. Remember, if you're thirsty, you're already dehydrated, so try to keep the glass refilled with water throughout the day. Water plays a key role in digestion and detoxification, so keep that in mind when you're eating or drinking way more than you would on a typical day. 

Check out some drink cocktail recipes below! 


Cave Women Cafe's Citrus Rosemary Mojito

Serves 1



2 tbs simple honey syrup (see directions below for making your honey syrup)

2 tbs all-natural orange juice or grapefruit juice 

Few slices of grapefruit or orange juice 

1.5 oz rum or vodka (I recommend Deep Eddy's Grapefruit Vodka)

Club soda 


1. Simple Honey Syrup - heat 2 tbs honey and tbs of water on the stove. Once melted add to glass.

2. Add rosemary, orange or grapefruit and then muddle it (by pounding it into the glass with a wooden spoon) 

3. Add your alcohol. Then fill with ice and top it off with club soda


Paleo Girl's Kitchen Strawberry Daiquiri

Serves 4-6


2 cups frozen strawberries 

2 cups ice cubes 

1 lime, juiced

1/4 cup fresh squeezed orange juice

1/4 c honey

8 ounces rum 

1/4 cup water 

1 fresh strawberry (for garnish)


1. Blend frozen strawberries, ice cubes, lime juice, orange juice, honey and rum on high until smooth. If you're having a hard time blending, you can add an additional 1/4 cup water. Add sliced strawberries for garnish 


If you don't plan on drinking alcohol, who says you can't make these drinks without it!  Hope these tips help! Feel free to leave a comment in the box below if you enjoyed them! 


In Abundant Health,