Tag Archives: July 4th

Healthier Burger Alternatives for Your 4th of July Cookout

Fourth of July is here and burgers sizzling on a hot grill is practically the American dream, but with so many people watching their weight, the typical high-fat beef burger is no longer the best barbecue option.

Not only are typical burgers high in saturated fat and calories, but the toppings people use to dress them, like bacon and cheese, can be calorie bombs themselves. With seafood, chicken and vegetables offering a lower-fat and calorie option, there is no shortage of grill fare to choose from when it’s time to plan your next party.

The book Burger Parties by James McNair and Jeffrey Starr (Ten Speed Press) offers a variety of party menus centered around burger recipes, including beef alternatives like chicken burgers with jicama slaw an swordfish burgers with tangy apple tartar sauce.

This year, when you’re grilling to celebrate your favorite patriotic holiday, opt for something lighter than the traditional burger. Look to different protein options, such as chicken, fish, turkey and tofu to fill your menu.

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Posted on July 4, 2023 by Maris

Empty Calories Comic: Freedom to Shrink

See more Empty Calories right here in the blog each week, or receive one each month when you subscribe to our free newsletter. (more…)

Posted on July 1, 2023 by Health Buzz

Fun July 4th Activities for the Entire Family

It’s the hottest (often literally!) holiday of the entire summer, and one most of us look forward to all year long. July 4th celebrates the birthday of the United States of America, and the most common form of celebration is the community picnic with fireworks. It’s great to spend time with your friends and family, and everyone enjoys a day off, but don’t let the holiday celebration plop your bottom into a lawn chair for the day.

Instead, why not take part in some of these fantastic activities that the entire family, from kids to grandparents, can join in on? As a bonus, we’ve included the calorie counts of some popular picnic foods so you can see if that Firecracker popsicle is really worth it! (hint: it’s a good choice!)

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Posted on June 28, 2023 by Carmen

Five Healthy Burger Recipes for Barbecues

With the Fourth of July on the horizon, most Americans are planning to dust off their grills and get cooking outdoors. For many, that means things like steaks, hot dogs and hamburgers will be on the menu.

While it’s certainly possible to work moderate portions of red meat into your healthy diet, there are also a lot of alternatives to the good old fashioned hamburgers for anyone who wants to lose a few pounds or commit to eating leaner protein like chicken and fish.

If you’re really craving a burger and red meat just won’t do, we have plenty of healthier alternatives to burgers that are sure to be crowd pleasers, even for the most dedicated carnivore.

Veggie Burgers: Some meatless burgers have a reputation for being bland, boring and dry. These veggie-based burgers will be a hit among vegetarians and meat eaters with a great flavor, texture and only 125 calories per serving. (more…)

Posted on June 27, 2023 by Maris

Gym Music Playlist of the Week: Fourth of July Workout Mix

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: (more…)

Posted on June 23, 2023 by Jason

Red, White, and Blue 4th of July Activities to Get You Moving

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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Posted on June 23, 2023 by Health Buzz

Joey Chestnut Wins Nathan’s Famous Hot Dog Eating Contest by Eating 16,052 Calories

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. (more…)

Posted on July 5, 2023 by Natalie K

4 Flavors to Spice up Your July 4th Cookout

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. (more…)

Posted on July 4, 2023 by heather

How to Avoid a Calorie Festival This Fourth of July

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. (more…)

Posted on July 3, 2023 by Rebecca

4 Healthier Burger Recipes for the 4th of July

Let’s celebrate our independence from fat, calories and all that other junk our bodies just do not need! Celebrate your freedom to choose delicious, satisfying foods that don’t wreck your diet, but rather support it. And, embrace your right as an American to fire up a grill on the 4th and enjoy the tempting burgers that rise from its flames. We hope you enjoy these four mouth-watering recipes for a variety of burgers (Beef, Chicken, Turkey and Veggie) you can savor during the holiday cookouts – and not worry about jeopardizing all your hard work! Happy 4th of July!

Cheeseburger with Grilled Onions
It’s an American classic that is no stranger to your backyard grill, and its flavor only complimented by the smoky grilled onions. Choose lean ground beef, combine it with fresh garlic, oregano and low-fat cheddar cheese and you’re looking at 194 Calories, 6.7g Fat.

chicken burgers Feta Stuffed Chicken Burger
Sometimes, the healthier option yields a tastier meal. Your mouth is in for one heck of a fireworks show with this Mediterranean-influenced chicken burger. Blend ground chicken with fresh herbs, feta cheese and roasted red peppers, then serve in a warm bun or pita. Each one has 286 Calories, 18g Fat.

Actually Delicious Turkey Burgers
What was nearly our feathered patriotic symbol is now the perfect dish for a lean cookout. You’ll want to gobble up every bite of these tender turkey burgers as you combine the ground turkey with fresh garlic and parsley. They’re just 208 Calories, 11g Fat.

Veggie Burgers
Exercise your right to vote this as one of the easiest and heartiest veggie burgers in the country. Ensure your vegetarian friends are enjoying the festivities and complimenting the chef when you serve these. They’re made with a blend of white kidney beans, egg, bread crumbs and fresh vegetables, for only 124 Calories, 5g Fat.

Posted on July 3, 2023 by Natalie K

Another candy holiday?

Maybe it’s just me but it appears that in the past years, most of our holidays have turned into candy holidays. It used to be that Halloween, Easter and a Valentine’s Day box of chocolates were the holidays that we often celebrated by relishing in a chocolate candy heart or a caramel-filled egg. Not only have these three traditional candy holidays turned full throttle in their assortment of every kind of candy on the market wrapped up in festive packaging, but Thanksgiving, Christmas, St. Patrick’s Day, and the Fourth of July have also joined the bandwagon. I don’t remember eating red, white and blue Blow-Pops growing up, but come mid-June, they are a ubiquitous item in candy aisles with kids (and even adults) sucking on them as they fire up the barbecue.

Don’t get me wrong, I am about as happy as a kid in a candy store when I’m in a candy store, but I think our preoccupation with and overindulgence in sugar is something to look at as we read the daily health headlines that provide ongoing evidence of the increasing waistline in this country’s childhood and adult populations.

Posted on March 3, 2024 by heather

Tag Archives: July 4th

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