Fourth of July picnics and BBQs are the ultimate summer celebrations. Burgers, hot dogs, fried chicken, and pasta salad are some typical foods to enjoy. Unless you’re trying to heal from multiple sclerosis (MS). Then it becomes a minefield of dietary temptations and social pressures. Ever feel left out watching everyone else indulge while you nibble on your plate of raw veggies? Yeah, it can suck.
You’re not alone in feeling this way. I went through the exact same thing when I first started out. Maybe you’re thinking, “Why do I have to miss out just to stay healthy?” It’s totally normal to feel a bit resentful or even tempted to ditch your healthy habits for a day. I get it. The struggle is real when the aroma of grilled goodies and sweet treats fills the air. It’s hard not to feel like you’re missing out.
But here’s the thing, you don’t have to choose between enjoying the holiday and sticking to your health goals. Imagine savoring delicious, healthy dishes while still being part of the fun. Eating healthy on the 4th of July doesn’t mean you have to miss out on delicious foods. Yes, it’s possible.
The Main Attraction – Fruits and Veggies
Fruits and vegetables aren’t just sideshows at your 4th of July feast. They’re the main event! They are the stars that heal your body from the inside out. Picture vibrant salads bursting with colors that rival fireworks. Also, grilled veggies are so tasty they steal the show from those burgers and dogs. It’s about fueling your body with goodness, without the foods that feed diseases.
You might be thinking, “But everyone else gets to indulge in all the BBQ goodness. Why do I have to stick to veggies?” It’s okay to feel a bit frustrated or left out. Trust me, I get it. You want to feel included, and you can. Instead, use different flavored herbs or fruit-based sauces.
It’s more than eating a boring salad. It’s about crafting a kaleidoscope of flavors and textures. Imagine a crisp spinach salad. Now, top it with juicy grilled peaches, and crunchy almonds, and drizzled in freshly squeezed sweet orange juice. – Yum!
Here’s an extremely easy fruit-based sauce using peaches or apricots:
Simple Peach or Apricot Sauce
Ingredients:
- 2 cups fresh peaches or apricots (pitted and chopped)
- 2 tablespoons raw honey or pure maple syrup (optional)
- 1 tablespoon lemon juice
- 1/4 cup water
Instructions:
- Combine the chopped peaches or apricots, honey or maple syrup (if using), lemon juice, and water in a saucepan.
- Cook over medium heat, stirring occasionally, until the fruit softens and starts to break down about 10-15 minutes.
- Use a blender or immersion blender to puree the mixture until smooth.
- Let the sauce cool before serving.
Planning Your Nutrient-Packed Spread
Planning a menu for the 4th of July can be fun when you’re focused on eating healthy. When it comes to planning what to enjoy, think of fruits and veggies. Not that you can’t enjoy a little animal protein because you can. You’re not on a vegan diet, but you do want to eat a mostly plant-based diet. The healthiest people in the world eat a little meat.
Animal proteins to eat include:
- Wild-caught fish except Atlantic wild-caught salmon (it’s mostly escaped farm-raised fish)
- Pastured-raised poultry
- Grass-fed and finished meat
- Game meats such as duck, elk, and rabbit
Imagine snacking on juicy watermelon wedges, refreshing cucumber slices, or vibrant cherry tomatoes. For quick and easy snacks, consider delicious homemade treats. Whip up a batch of trail mix with raw nuts, seeds, and a sprinkle of dried fruits for a burst of energy. Or try cassava crackers paired with a creamy avocado dip for a satisfying crunch that won’t weigh you down. Adding fresh fruits and salads to your 4th of July picnic is a great way to eat healthy.
You can still enjoy the festivities without worrying about what you can eat. It’s frustrating to navigate picnics and BBQs when others indulge in unhealthy foods. I get it, I’ve been there but remember, your health is more important than that sugary cupcake.
For more healthy snack ideas check out Healthy Foods And Snacks
Quenching Your Thirst with Flavor
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When the summer sun blazes and the grill sizzles, it’s important to stay hydrated. Especially if you have heat intolerance. Some people think plain water is so boring. – I was one of them. It’s natural to crave sugary drinks. However, you should enjoy drinks that not only quench your thirst but also support your health.
You don’t have to drink plain water. Try infusing your water with the zest of nature’s bounty. Picture sipping cool, filtered water with fresh fruits, vegetables, and fragrant herbs.
Try these simple ideas to elevate your hydration game:
- Berries such as raspberries, strawberries, or blueberries.
- Cucumber slices with mint leaves make a refreshing and cool drink.
- Fresh herbs like basil, rosemary, or thyme add a light and pleasant flavor.
- Slices of pineapple and a few mint leaves.
- Squeeze lemon, lime, or orange wedges into your water for a tangy burst of flavor.
With every sip, you’re nourishing your body and staying cool in the summer heat.
Navigating Sweet Treats
You might be tempted to enjoy rich desserts and sugary treats. It’s tough to resist temptation when others indulge freely. Instead, enjoy treats that nourish your body and satisfy your cravings. You can still enjoy desserts on the 4th of July by eating healthy treats made with natural ingredients.
When cravings strike, your sweet tooth can be as simple as eating nature’s candy. Picture sinking your teeth into a juicy plum, or savoring the sweetness of ripe berries. These treats not only taste amazing but also support your health.
Here are some easy-to-make sweet treats that hit the spot:
- Banana “Nice” Cream: Blend frozen bananas until smooth for a guilt-free dessert. Add different fruits for different flavors. Cherry banana nice cream is delicious! Dark cherries are the best, they help with neuropathy (nerve damage). Or try wild blueberry banana nice cream, blueberries benefit the brain.
- Bowl of Berries. Add berries to a bowl and drizzle some raw honey honey on top. Raw honey is an antioxidant, kills bacteria, and tastes good.
- Frozen Grapes: Pop a bunch of grapes in the freezer for a refreshing, bite-sized treat on a hot day. Here’s an easy recipe: A Refreshing Snack: Frozen Grapes
- Homemade Fruit Popsicles. Mix pureed mango or strawberries with coconut water and freeze in popsicle molds.
Making healthy homemade treats can be surprisingly easy. With a few simple ingredients, you can whip up desserts that satisfy your cravings. These treats also nourish your body. It’s about enjoying sweetness without compromising your health goals.
Try this simple Tropical Fruit Salad recipe:
Ingredients:
- 1 cup diced pineapple
- 1 cup diced mango
- 1 cup sliced strawberries
- Juice of 1 lime
Instructions:
- Combine diced pineapple, mango, and sliced strawberries in a bowl.
- Squeeze fresh lime juice over the fruit and gently toss to combine.
- Chill in the refrigerator for 30 minutes to let the flavors meld together before serving.
TIP: If you can’t find fresh fruit, use frozen and thaw it out.
Staying Cool In The Summer Heat
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Ever feel like the summer sun is your worst enemy? Fearing sweltering days is natural, especially with MS and heat intolerance. But hey, you’re not alone in this. I used to have heat intolerance to where my eyes would black out and my body would shut down. It would take my body hours to recover.
You might dread going outside when it’s hot, worried about how it’ll make you feel. Even riding in an air-conditioned car can be a problem if the sun is shining on you. It’s okay to feel apprehensive about the heat. Your concerns are valid, and taking care of yourself in the sun is crucial.
Summer can be challenging for people with MS and heat intolerance, exacerbating symptoms. It is crucial to stay hydrated and cool. Fruits and vegetables are also your secret weapons against the summer heat. These power-packed foods nourish your body and cool you down by keeping you hydrated.
Fortunately, there are ways to stay cool and keep those temporary setbacks at bay. Use these simple tips to help you beat the heat and enjoy summer days again:
- Cooling Accessories. Use cooling towels or vests, neck wraps, or portable fans or misters to lower body temperature.
- Indoor Retreats. Take breaks in air-conditioned spaces during peak heat hours.
- Light Clothing. Wear loose-fitting, lightweight clothes in breathable fabrics.
- Morning Coolness. Avoid staying outside in the late afternoon and evening when it is hot. Do most of your outdoor activities in the mornings when it’s cooler.
- Seek Shade: Find shaded areas or create your own using umbrellas or hats.
- Stay Hydrated. Drink plenty of water throughout the day to regulate body temperature.
How to Get Help with Cooling Solutions:
The MSAA Cooling Distribution Program offers free cooling vests and accessories for people diagnosed with MS. Check their website to see if you qualify.
Talk to your doctor about getting a prescription for a cooling vest. Since heat can temporarily exacerbate symptoms your insurance may cover it. The same goes for mobility aids like rollators, wheelchairs, and scooters. These are considered medically necessary.
Use these tips so you can enjoy your summer without fear. Make staying cool a breeze (pun intended), so you feel comfortable no matter how high the mercury climbs.
Healthy Eating Tips for 4th of July
As you get ready for the 4th of July festivities, eating healthy doesn’t mean missing out on the fun. By making healthy choices you’re nourishing your body so it can heal. Colorful salads, grilled veggies, or guilt-free treats – each choice makes a difference. It’s about finding balance and making wise choices.
So, as you celebrate, let your food choices help heal your body. You’ve got this!
Essential Healthy Eating Tips for Your 4th of July Celebration
