The 4th of July is right around the corner, and this weekend you may be celebrating at cookouts and beach gatherings. But just because you are out celebrating, does not mean that you have to compromise your health! Below we are sharing our top tips to approach all of the summer cookouts and some healthy recipes that you can enjoy yourself, or bring to the party!

Here is how you can still have fun, but stay feeling great at the same time:

🔥Double fist!
You’ve heard us say this before, but make sure you are double fisting the Fairburn it Off way. That means that if you have an alcoholic beverage in one hand, make sure your other hand has a water, ready to sip to help you stay hydrated!

🔥Drink in between drinks.
Along with double fisting, make sure you drink just water in between drinking alcoholic beverages. This will not only help you to stay hydrated (especially if you are outdoors and it is hot), but will ensure that you stay feeling well and not sluggish or worn out from just drinking alcohol. I mean, who likes hangovers? Not us!

🔥Eat beforehand.
No, this does not make you rude or weird in any way. If you eat beforehand, you are less likely to be starving by the time you get to the cookout, and are less likely to binge on unhealthy items and things that do not make you feel well afterward. Have you ever heard people say that you should never go to the grocery store hungry because you will buy up everything? Well the same rule applies to cookouts and parties where there are a lot of tempting sweets.

🔥Pick your indulgence. 
We understand that there is definitely a social aspect around eating and drinking with friends and family. However, that doesn’t mean that you need to fill up on everything at a cookout. If you eat a bunch of chips and feel full, then you miss out on the item you really wanted, like a cupcake. This is just an example, but if you are going to indulge in something, plan to have that one treat. So if you love your grandmothers blueberry pie, then don’t fill up on chips and dip!

🔥Bring food.
It is pretty common place to bring dishes to a cookout, so bring your own, healthy option! There are plenty of items that are great for this in your nutrition plan (especially the summer update here), such as the cucumber salad, corn and black bean salsa, watermelon salad, etc.

Speaking of bringing food, you can enjoy one of the many recipes below and bring some of them to a cookout or party!

And it doesn’t end there, NEWSLETTER members (you can join for free HERE), in addition to the recipes below, you will receive a bonus cupcake recipe that we will be sending out TOMORROW! Check out a sneak peak below… 


Check out the rest of the patriotic recipes below! The smoothies are great for after a workout, but the watermelon refresher could also be made into a party drink with a splash of rum. 


Watermelon Refresher

  • Servings: 1
  • Difficulty: easy
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-2 cups cubed watermelon
-1 cup fresh or frozen strawberries
-5 ice cubs, optional if using fresh strawberries

Pulse the watermelon in a blender a few times to get it to liquify. Then add strawberries and blend until smooth. Pour into a class and enjoy! It’s that easy!


Red, White, & Healthy Blue Smoothie

  • Servings: 1
  • Difficulty: easy
  • Print

-1/2 frozen banana slices
-1/4 cup fresh or frozen slices strawberries
-1/4 cup fresh or frozen blueberries
-2 dates
-1 scoop plant protein powder (plain pea is what we use) or 1 tbsp chia seeds
-Ice (optional if using fresh fruit and not frozen)
-1/3 cup unsweetened almond milk

Place all ingredients into a blender and pulse a few times. Stop to scrape down the sides as needed. Blend until smooth, pour into a glass, top with a couple pieces of fresh fruit (optional), and enjoy!


Berry Muffins

  • Servings: 8-10
  • Difficulty: easy
  • Print

-1 cup brown rice flour
-½ cup almond flour (or do ¼ cup plain plant protein and ¼ cup almond flour)
-2 tsp. baking powder
-1 tbsp. cinnamon
-1 banana, mashed
-½ cup almond milk
-1 egg white or 1 flax egg (mix 1 tbsp. flax meal with 3 tbsp. water until a paste forms)
-¼ cup maple syrup
-1 tsp. vanilla extract
-1 tbsp. melted coconut oil
-1/4 cup blueberries (fresh or frozen)
-1/4 cup raspberries (fresh or frozen)

Preheat oven to 350 degrees F. Combine all dry ingredients in one bowl, and all wet ingredients in another. Gently mix the wet ingredients into the dry ingredients, being careful not to over-stir. Spoon mixture into a lined or lightly sprayed muffin tin and bake for 20-25 minutes, or until a toothpick inserted in the middle comes put clean, or the muffins lightly bounce back when you tap them with your finger.

For members of our nutrition plan, the Coconut Macaroons are a great option for a cookout, and you can top them with strawberries and blueberries for a patriotic touch. You can also make the Cherry Clafoutis and add some blueberries too! Or maybe you could even make the Rhubarb Crumble as one large delicious crumble for everyone to dig into!


Have a fun and safe 4th of July weekend! 


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