July 4th Celebrations

Celebrating July 4th!  

Don’t you love it when July 4 falls on a Monday? It turns the whole weekend into the Fourth of July! More time for picnics and parties! Of course, that also means more chances to serve healthy food. And that does NOT mean boring or bland food! I’ve included some excellent tips for celebrating the Fourth in good health from Cheryl Christian’s  Low-Glycemic Meals in Minutes:

  • Eat Breakfast!  I recommend a low-glycemic breakfast. Research shows that if you eat a low-glycemic meal you will eat fewer calories all day.  Having a slow steady rise in blood sugars prevents mid-morning food cravings by ensuring that your blood sugar is kept within a healthy range.  Examples: Bran Buds with yogurt (no sugar added) and berries or a low-glycemic meal replacement shake.  If you would like to learn more, contact me.
  • Be Prepared!  Don’t be caught without healthy food choices at your finger tips.  Always have a snack with you.  Examples: Apple and Almonds.  And, eat before you get really hungry.
  • Power of Protein!  It is important to have a protein choice at every meal or snack.  Protein decreases the glycemic index of whatever carbohydrate you are eating and it enhances the release of glycogen (your fat burning hormone).  Plus, you will feel fuller longer!
  • Watch Serving Sizes!  Do you know serving sizes for foods?  I have to be very mindful of this.  It can become very easy to grab more than a serving size of a snack.  Think of these visual aids when you snack or have  a meal:
    • Meat = a deck of cards
    • Cheese = 1 oz is 3-4 dice
    • Pasta = tennis ball
    • Vegetable = light bulb
  • Hydrate Your Body!  Remember to drink water.  Try to drink about 8 glasses of water each day.  If you are participating in a sports activity you need more water.  And, drinking alcohol or caffein products may dehydrate you too.  So, drink water.

Consider these recipes for the holiday weekend: 

Black Bean Mango Salsa

Chilled Mixed Fruit in White Wine

Hummus Deviled Eggs

Walnut, Avocado & Pear Salad with Marinated Portobello Caps & Red Onion

Watermelon & Mixed Fruit Popsicles

Recommendations and tips provided by: Cheryl Christian, Low-Glycemic Meals in Minutes. Photo compliments of: http://www.cupcakediariesblog.com/wp-content/uploads/2012/06/berry-cheese-flag.jpg

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