Independence Day: Freedom to Not Overeat

Most Americans will participate in the national holiday, Independence Day on July 4 this week. Many people will enjoy a much needed day off filled with family get-togethers, fireworks, parades, and of course a ridiculous amount of food. As for me, I will be working the day away as a physical therapist at a local hospital. If I'm lucky(or in some cases unlucky), maybe they will serve some sort of festive meal in the cafeteria. We don't have family in the area, with the exception of my parents who just relocated here a few days ago. So, I don't have any big holiday plans. Many people who are just beginning a lifestyle change in regards to their fitness and health will usually slip up during the holidays. It's not that you can't be redeemed after you scarf down a couple burgers, mayo-rich potato salad, and cakes. But, if you're anything like me, you may feel a tinge of guilt about being a glutton. You may feel like you are at a point of no return after eating so heavy, and that it is inevitable that you will fall back into old habits. Well, I am here to tell you that you don't have to fear. There is a way to combat overeating during the holidays. Here are a few tips that have worked for me during the course of my two and a half year journey.

1. Bring your own healthy dish. I recently attended a company picnic, unaware of the complete menu. We each had to bring a dish, and the barbecue was provided by the hospital. Of course, there were countless numbers of desserts as well. However, I did not consume any sweets because I was on a 30 day No Sweets Challenge (See "The Sweet Life" from my blog, "Losing Weight Is My Gain"). I brought a vegetable tray. I knew that if all else failed, there was going to be something healthy that I could eat.

2. Eat before you REALLY eat! I know it may seem counterproductive to eat before a family barbecue. I have always found it worthwhile to consume a small snack before a cookout, usually a combination of a protein and carbohydrate(i.e greek yogurt and fruit, apples and peanut butter). This will help keep you satisfied, and hopefully not overeat.

3. Drink plenty of water. It is very important to keep hydrated during these hot summer days. Water also has a filling effect, and if you drink a couple of 8 ounce glasses before a big meal, you may be likely to eat less, at least this is what works for me.

4. The smaller the plate, the less you will eat. I've read this in several different health magazines that if you eat out of a smaller plate, you are less likely to overeat. Sounds silly, but I've tried it, and it works. Put a little bit of everything on your small plate, so you won't feel like you missed out on any of your favorite foods.

5. Fill your plate with fruits and veggies if they are available. Grab a slice of water-rich watermelon. Eat a fresh veggie salad with a light dressing on the side. You will be satisfied and consume less calories.

6. Don't skip your workout! Unless the holiday falls on a rest day, you should work out as normal. Maybe you can condense your workout from an hour to 30 minutes, but make sure it's power-packed and intense. Many of you may get in a holiday run with your local Black Girls Run! group, which is a great start or end to a festive day.

7. Don't beat yourself up if you overindulge. The 4th of July is just one day. The next day is a new opportunity to start fresh with your workout and nutrition routine. Lengthen your work out sessions, do a healthy detox, pledge to not overeat the next holiday because you will be better prepared!

These are very familiar yet simple principles to ensure your nutritional freedom over the holiday. It is such a victory for me when I am able to go to an event that is full of goodies, and I make good choices to stay on track. I am not always good at this, but I strive to do my best when times like these roll around. There are 9 weeks and a few days until the Black Girls Run! Sweat with Your Sole Race and Conference weekend here in Charlotte. We've got to keep our minds and bodies conditioned to reach our goals. Whether your running the 5k or 10K, the nutritional preparation is essential to successfully complete both. Don't let one holiday derail your goals. We enjoy the freedom of choice in this society. Strive to make good choices for your overall health and well-being this holiday!