blog 4th of july

7 Easy, No BS Ways to Staying Healthy on the 4th of July.

[image above from successfully fit]


Stay focused on what’s important on this 4th of July; a celebration of your patriotism to the United States ( if you live in the US) and a time to spend with friends and family.

With that in mind, here are the;

7 Realistic, no BS Tips to Staying Well on the 4th of July

1. Take easy on eating grilled animal products, like burgers and chicken. Look, I like these foods too, I am not going to lie. But you have to admit; often there’s nothing special about these foods. Usually, its just a bunch of unseasoned burgers, chicken, and hot dogs doused in ketchup or mustard. Let’s be real; there’s nothing special about that. Plus, the charring on animal products when grilling is a pro-carcinogen.
Tips: Grill portabella mushrooms. They are meaty in texture and taste delicious when seasoned correctly.

HERE’s a good recipe for making portabello mushrooms..

2. Go easy on the booze. I know the 4th of July is a festive moment but over drinking is not worth it. The World Cancer Research Fund makes alcohol as a pro-carcinogen.

I am not saying you need to be a monk at the holiday party. Just be mindful of your alcohol intake and don’t overdo it. Besides, you will start acting silly and embarrassing yourself. ( I see you :))

3. Don’t forget to exercise. I know, I know, its the holidays and you should take it easy and have fun. Guess what; the disease process doesn’t take holidays. You shouldn’t either. Go for a 30-minute workout, especially if you are going to consume less than optimal foods.

The bottom line is that exercising should be part of the holiday fun. If it’s not, do it anyway. It’s good for you, and we sometimes have to do things we don’t like.

4. Drink 8 to 10 glasses of water. It’s hot out there, and you can quickly dehydrate. If you are craving a beer or soda, drink a full glass of water first. Then have the beer if you wish. (Reread # 2) You know if you are drinking enough water if your urine is clear. The darker yellow the urine, the more dehydrated you are. Keep your urine clear.

5. Eat something nourishing before the party. Do not, I repeat, DO NOT wait for the party to eat. That is a recipe for disaster. Don’t go hungry at the party. Make a nice protein smoothie or something and eat before the event. If you go hungry, all bets are off, and you will go crazy with eating nasty burgers with ketchup.

6. Take your dietary supplements. Pills don’t replace good eating and exercise, I get it, but it does counter some of our nutritional deviations. Be disciplined, and down those protective pills.

7. Enjoy the company. Have a good time with people you love is what life is all about. It’s less about the food and drink (although that is a component of it) and more about connecting with amazing people in your life.


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The CaPLESS Eats event was a huge success I think. Thank you to all who came. There will be more. As always, we want to help prostate cancer (CaP) thrivers to live their best life by implementing science-based lifestyle practices.

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