5 Tips for Surviving the 4th of July Holiday

Updated: 6/19/18 The Fourth of July Holiday and barbecues can be a challenge when it comes to sticking to your diet, but you can still have fun without sacrificing your weight loss.

Here's some tips to help you enjoy the Holiday, AND stay on track. 

1. Think Before You Drink!

Even the smallest amount of alcohol (for example, wine, beer, and liquor) can directly affect our fat metabolism. Some studies have even shown that our body can burn around 73% less fat after consuming just one ounce of alcohol!  When alcohol passes through the liver, a by-product called Acetate is created, which slows down our body’s ability to burn fat. As we consume alcohol, our whole body lipid oxidation (the rate our body burns fat) greatly decreases, while Acetate rises in our body. In beverages, the higher the alcohol content, the slower the fat metabolic rate.  Try water with lemon, ice cubes, and Stevia if available to create a ‘Lemonade’ or try adding coconut or rum extract to a diet soda to curb the alcohol craving.

2. Use Small Plates!

Research has shown that individuals who choose smaller plates eat up to 50% fewer calories without even noticing.  Try borrowing a kid's plate or a plate from the appetizer table.

3. Focus on Friends, Not Food!

Barbecues are a great opportunity to have fun outside - keep your focus on socializing.  The more you’re chatting and visiting with family and friends, the less you’re eating.

4. Eat Vegetables!

Fill up your plate with the healthiest stuff!  Load up on grilled vegetables to avoid overeating higher calorie options.

5.  Bring Your Own Dessert!

Barbecues and family gatherings are a wonderful time to bring a dish to pass - try bringing a diet-friendly dessert with you, such as a fresh fruit bowl.

Remember to keep hot foods hot, and cold foods cold! Have a Happy and Healthy Fourth of July! 

All About Pineapple

Updated: 1/31/19

If you're looking for a delicious treat for Summertime, grab a Pineapple!  Rough on the outside, and sweet on the inside, Pineapple is one deliciously powerful fruit.



3 Health Benefits of Pineapple:

1. Pineapples contain a large amount of Vitamin C, an essential vitamin that helps the body create and maintain connective tissue.

2. Pineapples are mostly water! Made up of over 80% water, munching on this fruit will help keep you properly hydrated during the Summer months. The water and fiber content in this fruit will also help you feel full and promote intestinal regularity.

3. Pineapple contains a significant amount of Bromelain, an enzyme that aids in digestion by breaking down protein. Studies on Bromelain have found that it is associated with several health benefits, including cancer prevention and improved immune function.

Quick Tips for Using Pineapple in Cooking:

1. Make a fresh salsa using your favorite spicy peppers and pineapple.

2. Add pineapple to kebabs made on the grill. Try grilling pineapple and watermelon on a skewer together, or adding pineapple to a skewer with chicken or shrimp.

3. Add fresh pineapple chunks to your favorite salad.



Try a Pineapple Recipe!

Pineapple Coconut Cooler

1 Fruit
1 Supplement

Suitable for Fast Track Patients

1 Vanilla Pudding Shake Supplement
6 oz. of Cold Water
1 serving Fresh Pineapple
1/4 tsp. Coconut Extract
Add Ice

Mix supplement and water. Add pineapple and mix well. Add coconut extract. Pour into a tall glass and serve. Garnish with a pineapple chunk.

Pineapple-Jalapeno Salsa

1.5 Fruits
1 Vegetable

1 1/2 servings Fresh Pineapple
1/2 serving Jalapeno Pepper
1/2 serving Red Onion
1/4 cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
1/2 serving Stevia
1/2 tsp. Fresh Lime Juice
Pepper to taste

Dice/cube pineapple, seed and chop peppers, chop onion. Combine pineapple, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste. Serve chilled.

Benefits of Watermelon

Watermelon may be a favorite Summer snack, but there's more benefits to this fruit than just a sweet flavor! Benefits of Watermelon

1. Watermelons are mostly water! Made up of over 90% water, snacking on this fruit will help you stay hydrated during the Summer heat.  The water and fiber content in this fruit will also help you feel full, without all the extra calories (one cup of watermelon contains only 46 calories!)

2. This naturally sweet fruit is an easy, healthy dessert for Summer picnics. Just slice and serve!  (Fun tip:  Use cookie cutters to cut watermelon into shapes for kids!)

3. Watermelons are packed with antioxidants, vitamins and minerals. It’s a great source of Vitamins A, B6, and C, as well as potassium!


Try a Watermelon Recipe!

Watermelon Popsicles

Servings: 2 Fruits

Ingredients: 1 serving Watermelon, seedless, chopped finely 1 serving Strawberries, chopped Fresh Lemon Juice

Preparation: In a blender, mix seedless watermelon, strawberries and fresh lemon juice.  Pour mixture into popsicle molds and freeze until firm.  Enjoy!

Grilled Watermelon and Pineapple Skewers

Servings: 2 Fruits

Ingredients: 1 serving Pineapple, cubed 1 serving Watermelon, cubed

Preparation: Alternate pineapple and watermelon cubes (3 of each) on skewers.  Grill all sides for about 30 seconds.