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Happy Friday!!  It's the 4th of July weekend and of course, that just throws a wrench into any healthy eating plan.  Even the most disciplined and dedicated people can get a little unfocused when there is an abundance of temptations in front of you!  

So the one rule of thumb is this, you don't have to be super strict {unless you want to be} but you do have to set some parameters!  Follow the 80-20 rule which means that 80% of your week you are on track and 20% you enjoy within healthy limits.  

We will be having friends over and heading to the local parade and enjoying some fireworks as well.
 
I know that I don't want you to undo all your hard work on the weekends!  So here are my tips and some great recipes to help you survive the 4th!  

1. Get yourself into a mindset of consistency.
It’s easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week.
2.  Don't let yourself get to the point of ravenous:  If you are planning a picnic try not to skip meals.  Eat every 2 1/2 to 3 hours a day to keep your metabolism in check but also because when I get to the point of beyond hungry all logical decision making goes out the door and I make bad choices!  So no matter what pack some snacks in a cooler, take your shake, drink your water and stay focused!!!! 
3. Sneak in a longer workout.Boost calorie burn by adding 10 or 15 minutes to the weekend exercise routine.
4. Pack healthy snacks/ appetizers for outings.
One of the best weekend eating tips to prevent the snack attacks that lead to overeating or to fast food temptation is to pack your own nutritious, clean eating munchies.
5. Plan the menu for the following week.Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren’t) putting into your body over the weekend. 
6.  What are the best drinks to have?  Stay away from sugar loaded fruity cocktails like Margaritas, Daiquiris, Pina Coladas, Beer and wine. They are just full of sugar and carbs. The best drinks to go for are really vodka and soda water with a splash of lemon or lime.  We also make our own margaritas that are clean.

7.  Stay Hydrated.  So when the sun is hot and you are outside it's easy to get dehydrated.  So make sure you are constantly sipping your water and staying hydrated so you don't confuse your thirst for hunger and begin to overeat!  Aim to drink 1/2 your body weight in OUNCES of water each day!  The more coffee you drink the more dehydrated you get, so sip that water! 

Here are a few summertime recipes that you can make?!

Fun and Festive Fruit Tray

Grab some skewers at the grocery store, cut up strawberries and bananas and put on the skewers with blueberries for an awesome beautiful side!



Tomato Basil Edamame Salad
Rainbow Vegetable Skewers
Tropical Salad with Mango, Avocado, and Chicken


Clean Eating Shakeology Recipe

Your best drink options are:

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor) 


Have a safe and healthy 4th of July!  

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