How to Enjoy July 4th Without the Sugar Crash or Guilt Trip

By Gennifer Strobo, Nutritionist | Certified in Diabetes & Hormonal Health

Let's talk healthy July 4th BBQ recipes.

Between the burgers, chips, desserts, and heat that makes everyone cranky by 3 p.m., it's easy to fall into the trap of "I'll just start over on Monday."

But here's the truth: you don't need to skip meals or fear the potato salad. You just need a little strategy and a few easy 4th of July recipes.

My July 4th BBQ Game Plan

• I don't skip meals. I eat breakfast and lunch with protein so I don't arrive hangry.
• I bring my own healthy BBQ recipes. I know what's in them and always have something balanced to eat.
• I get in movement through my day and don't just graze at the food table.
• I stay hydrated. Water plus HydroFLEX™ for flavor and electrolytes.
• I eat what I love—and move on. No guilt. No "starting over." Just real life.

Start Your Day with a Protein-Packed Breakfast

→ Devotion "Banging" Blueberry Overnight Oats
Start your July 4th with this protein-packed breakfast that'll keep you satisfied all morning.

Easy 4th of July Recipes to Prep and Take

Make sure you'll have plenty of filling fiber and nutritious alternatives by bringing your own healthy Fourth of July BBQ recipes.

Creamy Cucumber Salad

INGREDIENTS

• 2 English Cucumbers
• 1/3 c. Purple onion, thinly sliced or diced
• 1/3 cup non fat plain greek yogurt
• Salt and Pepper to taste
• 1 TB Red Wine Vinegar
• OPTIONAL 1/TB Minced garlic, Fresh Dill

Slice the cucumbers and onion thin and add to a large bowl.

Stir in the vinegar and greek yogurt to coat.

Add Salt and Pepper to your liking and garnish with fresh dill. (the dill makes the essence of this side dish)

Veggie Dip Tray

INGREDIENTS

• Various Raw crudite veggies (cucumber slices, baby Carrots, Bell Pepper strips, Cherry tomatoes, Broccoli florets , snap peas, etc
• Pretzels or crackers, optional
• Cheese cut with star cookie cutters, optional but makes it festive
• 1 c. Plain Greek Yogurt
• 1/2 package Ranch seasoning mix or French Onion Soup Mix
• Fresh herbs, optional

1. Arrange all of your veggies and optionals onto a cute serving tray or charcuterie board
2. Combine the Yogurt and mix of choice until well blended.
3. Top with fresh herbs to freshness and a pretty presentation 

PRO TIP: Refrigerate all until you're ready to head to the party.  Make this the night before and the dip will thicken and be even more flavorful

While at the BBQ, Stay Hydrated

Hydrate with HydroFLEX™ and/or enjoy this festive mocktail.

GET YOURS HERE

Fireworks Rocket Pop Mocktail

• Using a lime wedge rim the edge of your glasses with lime. 
• Crush the Blue or red Pop Rocks in the packet before pouring out onto a small plate
• Next, roll the glass rims in the Pop Rocks to coat the outer edges. Watch out the fireworks start as soon as you start rimming. Set glasses aside
• Combine 16oz Water and 1 Rocket Pop Hydroflex stick in a shaker cup and shake well to combine. 
• Add ice to 3-4 glass and divide the rocket pop mixture between them (depends on how strong you like the flavor. 
• Top each glass to fill with plain seltzer water. 
• Add fresh berries for more color and enjoy.  Sipping from the rim will give you that little BURST of pops on your lips and the Hydroflex will satisfy your thirst. 
• Enjoy!

End Your Healthy Summer Celebration with Patriotic Desserts

Whether you bring these easy July fourth recipes to the BBQ or save them for yourself at home, these patriotic desserts are the perfect way to end your celebration.

→ Devotion Star Spangled Strawberry Shortcake
→ Devotion White Chocolate Fudge Stars

Here's the Deal - 

Eat the food. Enjoy your people. Bring dishes that help you feel good.

You don't need to "earn" your meal or "make up for it" tomorrow. Just keep showing up for your health and your life.

Have a safe and flavor-filled Fourth!

— Gennifer