Is the 4th of July a chance to celebrate all that is great about America or is it just time to overindulge on hot dogs and apple pie? That depends on who you talk to, and heck, many will take part in both.

When I started to think about what songs would work in a 4th of July workout mix, I was a little stumped, mainly because I just don’t care for modern patriotic songs. They just tend to be ham-fisted and goofy (“Iraq and Roll,” anyone?).

Since traditional patriotic songs don’t make the best workout music, I thought I would put together a list of song dedicated to various states (and cities) in the Union. Happy Fourth, and remember, it’s okay to indulge a little, just get back on your horse the next day:
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by Kelsey Murray

The 4th of July is quickly approaching and along with lighting firecrackers and watching fireworks shows, many of us tend to eat a lot of high-calorie foods such as hamburgers and potato salad on this summer holiday. If you want to burn off these extra calories while still celebrating the holiday, try these red, white, and blue activities everyone will enjoy.

Red: For your red exercises, it’s time to regress to your childhood days. Find a red ball like the one you used to play with when you were younger. It could be a basketball, a tether ball, or even a baseball (the stitches are red) and then enlist a friend or family member to join you in the fun. Throw the ball back and forth, roll it down a hill and chase it, or just play a traditional game. Either way, using a red ball is a great way to get in some cardiovascular exercise this Fourth of July.

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I’m sure most Americans had a hot dog yesterday. Some might have had two. Joey Chestnut? He ate 54. In just ten minutes at the annual Nathan’s Famous Hot Dog Eating Contest, he stepped up to the table and won once again by consuming 54 hot dogs (with buns) in the time it takes to cook a few on the grill.

There’s one word to sum up this gastronomic spectacle: gross.

There’s also one number to sum it up: 16,052.

That’s the number of calories consumed in 54 Nathan’s hot dogs and 54 buns. That’s more than eight days worth of calories.
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While most barbecue fare gets a bum rap for being loaded with fat, excess sodium and calories, this Fourth of July, why not grill up your favorite outdoor eats with calorie-free but super flavorful spices?

Recent research has shown that spices like turmeric, cumin, cayenne pepper and countless others contain specific compounds that may help to stave off diseases. Here’s your guide to the best grilling spices to give your July 4th feast more nutritious flare!

Turmeric: Numerous studies have linked turmeric to reducing inflammation, lowering cholesterol, and preventing and treating cancer cell growth. Curcumin, the substance in turmeric that gives it its trademark yellow color, is the magic compound behind most of these health benefits. To get the benefits of turmeric, add a few dashes to your Fourth of July potato or egg salad.
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As a dietitian, I consistently stress the importance of balance and moderation when it comes to eating healthy. I also reinforce the meaning of special occasions and holidays and the role of food in those celebrations. Fourth of July is the picnic of the year! We’re celebrating Independence Day. It’s supposed to be fun. But it doesn’t have to be a calorie festival either. If you can just remember “it’s not about the food – it’s about the people you’re with” you’re well on your way to having a great time and staying on track with your healthy eating goals.

Here are some tips for a happy and healthy picnic:

• Eat with your eyes! Enjoy the look of all the food that’s there and pick out what you think you will enjoy that will also nourish you.
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