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Tips for a Healthy and Happy 4th of July

The 4th of July is all about friends, family and food, and you can still have fun without sacrificing your healthy habits or beach body. Health experts Dr. Alexander Katz and a registered dietitian Paige Katzenstein RDN, CDE share some tips for how to enjoy the holiday without a BBQ hangover the day after.


How to survive the BBQ:

Use whole wheat buns: Filling up on high glycemic index foods like potato chips, ice cream, sodas and full-calorie beers spikes insulin and opens the floodgates for fat storage, according to Dr. Katz.


Grill lean meats: Lowering your fat content can decrease your overall calorie intake. “Fewer calories equals less barbecue belly. Eating grilled meats, like the ones your buddies serve at cookouts, is okay as long as you remove excess fat and watch how and what they’re grilled with,” says Dr. Katz. Most cookouts offer a variety of meats, so choose the leanest cuts of beef, chicken and pork.


Practice portion control: There are a variety of strategies for cutting back at the grill. For example, eat 1/4-lb. burgers (made with extra-lean ground sirloin) instead of 1/3- or 1/2-lb. patties, or split a steak with your friend.


Load up on grilled veggies: “Fill half your plate with veggies so as to avoid overdoing it on the higher-calorie options. The fiber will help to fill you and if you want seconds, be sure to fill your plate the same way,” says Paige Katzenstein.


Don’t skip meals to try to “save” calories for later: According to Paige Katzenstein, this will lead to overeating and lead you to make poor choices due to hunger and low blood sugar.


Let us know as soon as possible if you have any health problems during the Long Weekend!


Now, let’s enjoy the time off and fun in the sun. You deserve it! Share these Tips for a Healthy and Happy 4th of July with friends and family, and have a safe and happy holiday!




Also you can learn more about Safety Tips for Long Weekend from Century Medical in Peabody!


Our office in Peabody, MA are closed for Independence Day, Thursday, July 4th, 2019. We will be open on Friday, July 5th, 2019! Do not miss us, schedule your appointment at Century Medical, PC online!


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