Happy fourth of july, Friends!

I hope you’re having a wonderful holiday weekend!  I wanted to get this out to you a day early because I am including a yummy recipe that you may want to make for tomorrow.  If not, definitely try it at some point. It’s SO good!

As we celebrate this weekend, we will be surrounded by friends, family and good food.  I love cookouts and grill food too, but I am mindful of my options and what to eat.  So many of my clients express their concerns about cookouts, celebrations and beach trips. I am going to share some of the same tips that I tell them.  You can still enjoy delicious food and fun without going overboard.  Below are some recommendations for a healthy and happy holiday.

1.  Take a healthy dish

This is a tip that I always recommend!  There are usually many options at cookouts for salads, veggies and lean protein sources.  You may be temped to indulge in chips, cookies and heavy sides.  I recommend taking a dish that is healthy and delicious.  You will be able to enjoy your own dish and share it with friends and family.  I usually take a salad or appetizer.  There are so many healthy salad options.  Especially this time of year with all of the local produce.  Add in some quinoa and you have a hearty, healthy salad with protein.

2.  Carry a water bottle

Hydration is so important!  Especially when you are out in the heat.  Not only will it keep you hydrated, but it helps you to feel more satisfied and full.  Have you ever heard of drinking a glass of water before eating something to see if you’re really hungry?  Water has so many benefits!  If you’re not a fan of plain water, I recommend infusing it with citrus, berries and mint leaves.  It’s so refreshing and delicious!

3.  don’t save calories

Have you ever told yourself that you will not eat all day (or eat minimal) so you can meet your caloric intake later with a large meal?  This is a bad idea!  Not only are you slowing your metabolism by not eating all day, but you will most likely feel famished and consume a ton of food.  I recommend eating your meal before you go to your event and snacking while there, or eating healthy snacks/meals every 2-3 hours throughout the day before your event.  You will feel satisfied and happy.   I am not saying that you cannot enjoy your yummy cookout food.  I am just recommending that you eat throughout the day and enjoy a much smaller portion of your favorite foods or  healthier options.  PS..I don’t count calories!  I just eat real food!

4.  switch it up

Are you the one hosting?  Awesome!  Maybe try some bison burgers or lean, grass fed beef.   Grilled chicken is always a hit and a much healthier option than a processed hot dog.   Instead of the white buns, looks for a healthier version. I prefer none, but it’s your call.  This is your party, girlfriend!  Have fun with it!  When I host a cookout, I still serve up a lot of the traditional foods.  I just try to make them with a healthier twist or munch on my healthy sides.  I love to fill my plate with salads, roasted veggies, a bison burger or chicken and maybe some fresh fruit.

5.  practice portion control

I am just as human as anyone, and I LOVE food!  My grandmother reminds me of Paula Deen, and I have a southern background.   SO, I am a HUGE sucker for pulled pork and ribs.  It’s my weakness.  I say this because I am sharing that I occasionally enjoy these yummy (but not so good for you) foods.  It’s rare for me because I know how I will feel the next day (and possibly the day after).  That being said, I practice portion control.  If you find a dish or side that you would love to try, I recommend a smaller portion.  Save the rest of your plate for fresh, healthy options.  You know you more than anyone, so if you think it will lead to indulgences and too much eating, you may want to rethink that idea.

looking for a healthy appetizer to take?  check out one of my favorite, easy to make appetizers below.  i just got home from the farmer’s market, and I loaded up on some delicious, fresh tomatoes!

 

farm fresh tomato, basil and feta salad

 

ingredients:

10 Fresh Roma Tomatoes (chopped)

1 container of feta (I love the Mediterranean feta from Wegmans)

Small handfull of fresh basil

3 Tablespoons of dry Italian Seasoning (or half of a seasoning pack if desired)

Organic extra virgin olive oil

directions:

Wash and dice all of your tomatoes.  Mix them in a bowl with the feta cheese.  Drizzle a small amount of olive oil over your ingredients.  Combine and mix in the seasoning.  Lay your ingredients out on your serving tray.  Sprinkle a small amount of seasoning on top.  This may be more than the three tablespoons.

*I recommend you taste as you go and adjust accordingly.  This is a very simple dish, but some prefer more of less of the seasoning, oil and feta.

*The same goes for your fresh basil.  I love basil, so I chop up a small amount and sprinkle the dish with this fresh herb.  It’s just as delicious without, so don’t worry if you don’t have it or don’t love it.  I do love to garnish the ends of my dish and create a farm fresh display (as shown above).

Chill to combine flavors before serving.  I recommend a chill time of one to two hours, but it’s not necessary.

Serve alone or with organic pita chips.  ENJOY!

 

If you make this yummy dish, i would love to hear your thoughts or alterations.  please feel free to share below.

Wishing you a wonderful holiday weekend!

XO,

Kim