My Healthy 4th of July Tips

July 4th—the ultimate summer holiday. Food, booze, fun, and sun. And while life is about grabbing moments of celebration wherever we can find them, the key, in my opinion, is doing it safely and in a way that leaves you feeling good, energized, happy, and healthy. So let’s talk about how to make your 4th of July healthier without killing the vibe.

🍹 Smarter Sips

First up: alcohol. As I’m sure you know, alcohol is not awesome for your waistline and really isn’t great for your health in general. So keep it simple and low-sugar.

At my house, we stick to the basics: vodka, tequila, white wine, and rum. Then we make lighter versions of everyone’s favorites—think:

• Skinny margaritas (recipe below!)
• Slimmojitos (recipe below!)
• Vodka sodas with fresh lime
• Wine spritzers with a splash of sparkling water and berries

Stick to two drinks max. It’s enough to get a little buzz and enjoy yourself without going off the rails. Hydrate between drinks and keep that water flowing—especially if you’re out in the sun.

🍔 Clean(er) Cookout

BBQ doesn’t have to mean junk food. You can still enjoy a killer spread and feel good after eating it.

• Grill up grass-fed beef burgers or lean turkey burgers on whole grain or lettuce wraps.
• BBQ chicken with a clean sauce—try brands like Annie’s Organic that skip the artificial junk.
• Fresh sides like grilled corn, veggie skewers, fruit, or a simple summer salad with olive oil and lemon.
• Chips, guac, and salsa are always a hit—go for organic brands like Wholly Guacamole for clean ingredients.

Looking for dessert? Fresh fruit skewers, frozen watermelon slices, or DIY fruit popsicles.

🏈 Move Your Body (Without Calling It a Workout)

Nobody wants a full workout on a holiday—but you do want to stay active. Not just because it burns calories, but because it boosts energy, improves your mood, and helps balance out the booze and BBQ.

Keep it fun and casual:

• Pool volleyball (if you’ve got access)
• Touch football or Frisbee
• Badminton
• Water balloon fights, or even a walk after eating

At the end of the day, the goal isn’t perfection—it’s balance. Eat the food, have the drink, play the games. But do it in a way that makes you feel strong, energized, and healthy when you wake up on July 5th.

Above all, be smart and be safe. Enjoy yourself, your friends, family and loved ones.

RECIPES:

Slimmojito - 140 Calories

• 2 oz. of white rum
• 12 mint leaves muddled in a glass
• 1 tsp. Truvia sweetener
• 1 oz. fresh lime juice
• 3 oz. club soda

Mix all ingredients with ice and serve in a highball glass.

Slimmerita - 150 calories

• 1½ oz. Milagro 100% agave Tequila, Silver
• ½ oz. Patron Citronge Orange Liqueur (or substitute with pomegranate juice)
• 4-5 oz. Sparkling Natural Lemon or Lime-Flavor Mineral Water (Trader Joes, has a good one)
• Squeeze of lime

Mix all with ice and serve in a tall glass.