I’ve been hearing this for over a week now. No one can believe that it’s the 4th of July already. Yes, the summer season started over a week ago, but with all the changing weather happening all over the country, it seems like we just got over a dismal spring season, and now summer is here and hopefully it will stay around a bit longer to push off the season when those leaves begin to fall and we trade in our summer flipflops for a pair of winter shoes.

But, let's get down to business and see just what we’re going to be doing this Independence Day holiday. Most of us use this day to view patriotic parades, maybe even participate in celebrating our Nation’s Birthday. A lot of us have the day, maybe even the week off from work and we’re taking advantage of our vacation time to go visit family and friends that are spread out from here to there across the country. Some of us may just be staying home and getting ourselves ready for a great backyard barbecue with the family and a few friends. Heck, it may be even a “Block” party for the neighborhood.

Whatever your plans are, big or small. Once the celebrations are all over are you going to regret all that partying that took place with all the different cookout foods and drinks that made their way into your stomach? Or are you going to play it a little cooler at your hot July celebration party? The choice is yours, but if you been looking at getting yourself into better condition this year, chucking it all with a lot of overindulging at one party can have some negative effects on how your going to get back into that healthy mindset that you’ve worked so hard at for the first 6 months of the year.

Below are some tips on how you can be healthy this 4th of July holiday season, and not just by keeping a moderate check on how much goes into that mouth of yours but some tips as well for staying healthy on this hot summertime holiday as well.

Wear Sunscreen: Although being outside in the sun is a great way to absorb some healthy Vitamin D, make sure to use sun protection from harmful UVA and UVB rays. Studies show that sunburns increase the risk of skin cancer by 12 times! So read the labels on your favorite brand of sun protection and put a “skim-coat” of lotion on so that your body won’t have any ill effects 20 years down the road!

Eat Light: No one wants to eat a heavy meal when you’re outside in the heat. To make sure your food doesn’t weigh down your festivities, make salads and sides to balance the main course, maybe grill your meal! You might be snacking all day too, so make sure healthy snacks like veggie sticks are readily available. Flavored sparkling waters can be just the ticket for helping to keep those hunger pains away. Studies have shown that some people just think they are hungry when in fact it’s the lack of water that has their stomachs making some noise, so drink plenty of water, maybe enhance the flavors with a twist of lemons or limes.

Stay Hydrated with Water: No matter where you are in America, July is hot! Be sure to drink plenty of water and keep your body from overheating and stay away from caffeinated and sugary drinks that dehydrate you. Keep plenty of fresh fruit on hand too, as fruits are packed with vitamins, fiber, and water.

Start An Active Tradition: Be it an annual family kickball tournament, neighborhood volleyball game, or a pre-dinner hike, an annual activity will be a welcome event to any July 4th celebration.
Organize games for your family & neighbors: Get your whole family and neighborhood involved and maybe even start a new 4th of July games tradition.
3-legged or potato sack race
Soccer
Partner relay
Volleyball or basketball in the swimming pool
Set up a patriotic scavenger hunt (make a list of red, white & blue items)

Not only will it get everyone’s blood pumping (and put them in a good mood) but it will also give you stories to share for years to come! Spending time with family and friends this Independence Day is a great way to start your own family tradition. Be creative and have fun!

Wear Some Earplugs: The sounds of summer—such as fireworks and marching bands—can definitely damage your hearing. In fact, fireworks have a sound decibel of 150, and ear protection is recommended for decibels above 85. And there are some nice florescent colored ones out there that can make you look super cool to your friends and family. After all, isn’t that how having a dollop of suntan lotion on your nose got started in the ’70s??

Make Sure you’re Using a Clean Grill: A dirty grill can be a breeding ground for germs and bacteria. After you are done grilling, do a quick cleanup of any visible debris and food, then turn up the heat and let the grill burn off a bit.

Keep Hot food Hot and Cold food Cold: Be sure you cook all of your food to the recommended temperature to destroy any harmful bacteria and keep things that should be refrigerated in a cooler over ice. If this is not possible, consider taking such items off the menu so that no one gets sick.

Play Lawn Games: Encourage your party guests to bring their favorite lawn game instead of yet another dessert. Then you can take turns trying out all the different games. Plus, it encourages everyone to be active and fit!  

Skip Sugary Deserts: This is the season when tons of fresh fruit is available from the grocery, farmers markets, and fruit stands! Cut up strawberries and melon or grill peaches, pineapple, or bananas to satisfy your sweet tooth without adding unnecessary processed sugar.

Make Healthy Drinks: Instead of providing sugar-filled sodas to guests, make healthy variations such as home-made iced tea sweetened with agave nectar, or even sparkling fruit enriched waters!

The overall key to getting through this special holiday is moderation in everything you and your family do.  But the key is to, BE ACTIVE!  This will help you to burn off those calories you will be consuming during this day and night celebration.  The more you do, the more calories you burn.

Most of all, remember why we have the opportunity to gather with our families and friends this 4th of July, 2019! We are saying Happy Birthday to our country and hopefully, remembering all those brave men back in the late 1700's that chose to make a new country and bear the burden that idea cost them so that they, their children and their children's children could live in a free country. The United States of America.

Happy Birthday America, from all of us here at HeartRateMonitorsUSA.com!